MADAthletes
Functional Fitness, Functional Training, Strength & ConditioningThe Program that gives you the most and best results!! SuperStrong changes the athlete and can make you the strongest person in the gym and beyond!!
This program is high volume, extremely challenging and extremely rewarding. Designed for competitive CrossFit athlettes. A favorite cycle among the MAD Athletes. It is the longest in duration and volume. 14 weeks and long sessions at the gym. It is a full on Strength building program as well as a full on CrossFit Program. I have a bare bones version without any WODs or skills. Only Olympic lifting, Power lifting barbell and strength movements. A test at the beginning and end have shown amazing increases in strength numbers in 14 weeks. Proper nutrition, maintaining mobility and recovery are a must for this cycle. The benefit is that this gets you to the top of the class the quickest!
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Movement Prep
Ham Drill 2-3 sets each leg Leg Swings 10-20 reps x 3 sets each leg Banded Shoulder warm up. 10-20 reps each movement
Warm up circuit
B
2-3 rounds easy pace 20 calorie row 20 ghsu 20 ghbe 10 kip swings on pull up bar
C
Back Squat
D
Strict Press
E
Deadlift
F
Bench Press
30 second bursts.
G
3 rounds for reps/cals 30 seconds assault bike/row. 30 seconds rest 30 seconds C2b pull ups 30 seconds rest. 30 seconds thrusters 75 30 seconds rest
Conditioning
H
MAD Mobility
scorpion quad hamstring up n over press ups lat stretch band Thoracic extension chin tucks
Conditioning
A
Movement Prep
Ham Drill 2-3 sets each leg Leg Swings 10-20 reps x 3 sets each leg Banded Shoulder warm up. 10-20 reps each movement
MAD Warm up T
B
4 rounds for warm up 10 kb snatch each arm 10 steps double kb overhead lunges 10 weighted step-ups first 2 rounds 10 weighted pistols last 2 rounds
Conditioning
C
Barbell Mobility complex
With an empty Barbell 1 round = 5 reps each, pausing for 2 seconds at each end range position, of: -Good Mornings -Back Squats -Back Rack Elbow Rotations -Behind Neck Press and Stretch -Narrow Grip Overhead Squats. - do not skip these!!!! -Clean Grip Romanian Dead Lifts -Front Squats
D
Hip Snatch + Hang Snatch EMOM
Long Wod
E
For time 1 mile run 21 clean and jerks 155/105lbs 15 barbell facing burpees 800 meter run 21 clean and jerks 155/105lbs 15 barbell facing burpees 400 meter run
Conditioning
F
MAD Mobility
scorpion quad hamstring up n over press ups lat stretch band Thoracic extension chin tucks
Conditioning
A
Movement Prep
Ham Drill 2-3 sets each leg Leg Swings 10-20 reps x 3 sets each leg Banded Shoulder warm up. 10-20 reps each movement
High Skill Warm up A1
B
3-4 rounds easy pace. 2 rope climbs 5-10 wrist push ups 10 cals bike (echo assault c2)
Circuit
C
Lat Stretch Band matador stretch Roll lats and thoracic extension on foam roller Bicep Stretch Sleeper Stretch
Conditioning
D
Barbell Mobility complex
With an empty Barbell 1 round = 5 reps each, pausing for 2 seconds at each end range position, of: -Good Mornings -Back Squats -Back Rack Elbow Rotations -Behind Neck Press and Stretch -Narrow Grip Overhead Squats. - do not skip these!!!! -Clean Grip Romanian Dead Lifts -Front Squats
E
Seated DB Press
5 x 5
F
Trap Bar Deadlift
4 rounds for time
G
4 rounds for time 15 Toes to bar 30 American Kettlebell Swings 53/35 40 Double Unders
H
1-Arm DB Row
6 x 10
Conditioning
I
MAD Mobility
Scorpion Chin Tucks Standing Quad Stretch Hamstring Up n Over Press ups Lat stretch band Thoracic extension Frog Stretch Calf Stretch Couch Stretch
Conditioning
A
Movement Prep
Ham Drill 2-3 sets each leg Leg Swings 10-20 reps x 3 sets each leg Banded Shoulder warm up. 10-20 reps each movement
Conditioning
B
Barbell Mobility complex
With an empty Barbell 1 round = 5 reps each, pausing for 2 seconds at each end range position, of: -Good Mornings -Back Squats -Back Rack Elbow Rotations -Behind Neck Press and Stretch -Narrow Grip Overhead Squats. - do not skip these!!!! -Clean Grip Romanian Dead Lifts -Front Squats
C
MAD Snatch Lift off + Snatch High Pull + Snatch
5 x 3
D
Front Squat
6 x 1
E
Basic Ring Muscle-Up Drills
4x3 Minute AMRAP 1
F
3 minute amrap 15 burpee box jumps 24/20 15 burpee pull
4x3 amrap 2
G
Rest 2 minutes 3 minute amrap 15 burpee box jumps 24/20 5 ring muscle ups
4x3 min amrap 3
H
3 minute amrap 15 C2b pull ups 5 snatch 135/95 Rest 2 MINUTES
4x3 minute amraps 4
I
3 minute amrap 15 C2b pull ups 10 db thrusters 40/20
Conditioning
J
MAD Mobility
Scorpion Chin Tucks Standing Quad Stretch Hamstring Up n Over Press ups Lat stretch band Thoracic extension Frog Stretch Calf Stretch Couch Stretch
Conditioning
A
Movement Prep
Ham Drill 2-3 sets each leg Leg Swings 10-20 reps x 3 sets each leg Banded Shoulder warm up. 10-20 reps each movement
Conditioning
B
MAD Saturday Warm up
300 Meter row 10 reps single leg rdl with db or kb 10 hanging knee raises 20 russian kb swings 5-10 single arm kb overhead squats
C
Handstand Walk Obstacle Course
Conditioning
D
Barbell Mobility complex
With an empty Barbell 1 round = 5 reps each, pausing for 2 seconds at each end range position, of: -Good Mornings -Back Squats -Back Rack Elbow Rotations -Behind Neck Press and Stretch -Narrow Grip Overhead Squats. - do not skip these!!!! -Clean Grip Romanian Dead Lifts -Front Squats
E
Clean & Jerk
7 x 2
curtis p amrap 15
F
5 Curtis P (power clean-lunge-lunge-shoulder to overhead) 95/65 10 reps alternating db snatch 50/35 30 reps wallball 20/14
Conditioning
G
MAD Mobility
Scorpion Chin Tucks Standing Quad Stretch Hamstring Up n Over Press ups Lat stretch band Thoracic extension Frog Stretch Calf Stretch Couch Stretch
