CrossFit Canvas
Functional Training, Weightlifting, Bodybuilding, Strength & Conditioning, Functional Fitness, General FitnessWe have 80+ Workouts in this 4 Week Program We Will Provide you with 3-4 Workout Options Every Day. There will be a Functional Strength Training Session & a Sweat Workout, it's up to you which one you do, depending on what looks like more fun or more your style, or you can hit both awesome workouts and up the progress.
We Recommend doing at least 4-6 Sessions every week, this will help create the most change in the shortest amount of time. You will have Two Workout Every Day, 7 Days per week, That 14 Workouts a week to choose from. Make sure to take a rest day after 3-4 Sessions in a Row, meaning if you do 1 session a day take a day off after 3-4 workouts, or if you do two a day for two days in the a row, take one day off, on those days off make sure to do active recovery such as walking, hiking, light physical activity to promote blood flow throughout the body as that will help with Muscle Recovery to have you ready to go Again.
Functional Strength Training:
will consist of daily Strength Movements that are either paired with accessory movements such as Bench Press Paired with DB Bent Over Rows, or Back Squat paired with Lunges. These Strength Sessions will also include timed sets and Every Minute on the Minute Training to help use your time efficiently and effectively. After the Strength Movement it will be followed by some type of higher intensity functional fitness cardio session, this will help add volume in certain main muscle area's as well as build muscle mass and overall body composition change through increased Cardio respiratory Endurance.
Daily Sweat Workout:
These workouts will also consist of some interval strength training, but the main focus will be to have one longer Circuit Training Session to help with overall Body Fat Reduction and Better Body Composition. These Workout will have less Barball Movements and More Dumbbell or Kettlebells Movements.
Equipment Needed:
Treadmill, Bike, Rower, Jump Rope for Cardio
Barbell, Kettlebells, Dumbbells, Med Ball, Slam Ball.
Alternates are available for Most equipment if you don't have it or need alternative movements for workouts.
Features7 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Dynamic Warm-up
1 x 3:00
C1
DB Side Bend
2 x 20
C2
Goblet Squat
2 x 10
D
Back Squat
6, 4, 2, 1, 1, 1
Conditioning
E
5 Rounds for Time 10 DB Thruster 10 Burpee's Rx+: (40lbs DB's) Rx: (30lbs DB's) Level 1: (20lbs DB's)
Conditioning
A
- 2 minutes 50% - 1 minute 70% - 2 minutes 50% - 1 minute 70 % Total Time: 6minutes Pace: Easy, Moderate
Conditioning
B
Slow Pace Movement: Min of 10 reps for each stretch. Fast Pace Movement: min of 15-20 Seconds each.
C1
Tempo Back Squat
3 x 6 @ 40 %
C2
Back Squat
4 x 8 @ 45 lb
C3
Shoulder to Overhead
6, 6, 8, 8, 8, 8 @ 40, 40, 45, 45, 45, 45 %
C4
Barbell Z-Press
5 x 6 @ 45 %
D1
Weighted Lunges
6 x 8 @ 45 %
D2
Leg Extension
12, 12, 10, 10, 8, 8 @ 45 %
E1
DB Seated Arnold Press
6 x 8 @ 45 %
E2
DB Front Raise
12, 12, 12, 10, 10, 10 @ 45 %
E3
(A) KB Bottoms Up Press
5 x 10 @ 45 %
A
Tempo Back Squat #1
8 x 8
Conditioning
B
3 Rounds for Time 12/9 Cal Row 15 Ab Mat Sit-Ups 12/9 Cal Bike 15 Ring Rows 12 Dual DB Deadlift Choose DB weights to Complete 12 Unbroken Reps each Round!
A1
Assault Bike
2 x 2:00
A2
Hip Extension
2 x 10
A3
Reverse Lunges
2 x 20
A4
Band Pull-Apart
2 x 20
B
Bench Press
6, 4, 2, 1, 1, 1
C
(A) Single Arm KB/DB Bent over Row
4 x 20
D
Plank
4 x 0:45
Metabolic Conditioning #31
E
3 Rounds for Time 10 DB Weighted Lunges ( 5 Each Leg) 10 DB Snatch (5 Each Arm) 10 DB Goblet Squats 10 Sit-Ups
A1
Bench Press
6, 6, 6, 8, 8, 8, 8, 8 @ 45 %
A2
(A) Barbell Landmine Press (Half Kneeling)
6, 6, 6, 8, 8, 8, 8 @ 45 %
A3
Decline DB Bench Press
6, 6, 6, 8, 8, 8, 8
B1
Single Arm DB bench press
6 x 8
B2
Waiter's Walk
5 x 1 @ 100
B3
Iso Hold DB Curl
5 x 5
B4
DB Tricep Extension
6 x 10 @ 45 %
B5
Tricep Rope Pulldowns
15, 15, 15, 15, 15, 25, 25
B6
Single Arm Farmer Walk
5 x 100
A1
Hip Mobility - KB Squat
3 x 0:10 @ 3
A2
American KB Swing
3 x 10
B
Bottom Up KB Press
4 x 5
C
Goblet Squat
3 x 10
D
KB Lunge
3 x 10
E
Push-Up
4 x 8
F
(A) Single Arm KB Sumo Deadlift
3 x 10
G
SLRDL to Step Up
3 x 10
H1
Pigeon Stretch
2 x 3 @ 0:10
H2
Chest Stretch
2 x 3 @ 0:10
Conditioning
A
EMOM 8 Minutes * Every Minute Complete 10 DB Curl + Press 10 Alt DB Bent Over Row
Conditioning
B
8 Stations 3 Rounds - :45 Work, :15 Rest - Goal: 15-20 Reps Each Station 1. Jump Rope 2. PlankBurpee 3. KB Swings (Russian or American) 4.alternating Lunges 5. Push-Ups 6. Air Squats 7. Slam Balls 8. Shoulder Taps
A
Dynamic Warm-up
1 x 3:00
B1
Air Squat
2 x 10
B2
Russian KB Swing
2 x 10
C
Glute Bridge
3 x 10
D
Deadlift
5, 4, 3, 2, 1, 1
Metabolic Conditioning #30
E
20 Minute AMRAP x5 Box Jumps (or) x10 Box Step Ups x10 DB Clean & S2OH x15 Russian KB Swings x20 Air Squats Rest 1:00 Between Rounds
A1
Deadlift
5 x 8 @ 45 %
A2
Sumo Deadlift
4 x 6 @ 45 %
A3
Pull-Up
6, 6, 6, 8, 8, 8, 8, 8
B1
Machine Seated Hamstring Curls
8, 8, 8, 8, 6, 6, 6
B2
Lying Leg Curl
8, 8, 8, 8, 6, 6, 6
B3
Lat Pulldown
8, 8, 8, 8, 6, 6, 6 @ 45 %
B4
Seated Cable Row
8, 8, 8, 8, 6, 6, 6 @ 40 %
B5
GHD Hip Extension
8, 8, 8, 8, 6, 6, 6
B6
Glute Bridge
12, 12, 12, 10, 10, 10
B7
1-Arm DB Row
8, 8, 8, 8, 6, 6, 6 @ 40, 40, 40, 40, 45, 45, 45 %
A
DB Bench Press #1
8 x 8
Conditioning
B
3 Rounds 1:00 Work Per Station :15 Rest & Rotate Rowing DB Snatch (Split) Sit-Ups Assault Bike Box Step-Ups - Modify Movements as Needed - Light/Moderate Weight DB - Add DB to Sit-Ups & Step-Ups to Increase Difficulty
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Dynamic Warm-up
1 x 3:00
Conditioning
C
3 Rounds (10 Reps of each) Cossack Squats (5 ea way) KB Squat Holds (3-5sec pause at bottom of Squat) Band Pull Aparts Deadbugs (10 each side, 20 total)
D
Back Squat
5 x 10 @ 50 %
E
Reverse Lunges
4 x 20
Conditioning
F
21-15-9 KB Swing (Russian) Burpee's Dual DB Shoulder Press
A
1-Leg Romanian Deadlift
3 x 10
B
1-Arm KB overhead press
3 x 10
C
1-Arm KB Row
3 x 10
D
American KB Swing
3 x 10
E
Push-Up
4 x 10
F
Dead Bug
4 x 10
G
Half-Kneeling KB Press
3 x 10
H
KB Lunge
3 x 10
I
Air Squat
3 x 12
J
V-Ups
3 x 10
Conditioning
A
2 Rounds: 1:30 Bike/Row 4 Push-ups 6 Ring Rows 8 Kettlebell Swings 10 Air Squats 12 AbMat Sit-Ups
Fit 45 0.4
B
4 Rounds :40 Work, :20 Rest Each Movement 1. SA DB Shoulder Press 2. DB Weighted Reverse Lunges 3. DB Goblet Squats 4. Assault Bike 5. Plank
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
Conditioning
B
Choose One Ab Movement everyone completes x20 reps or until that person stops Each person in Class chooses one, between round hold a seated z position for :20 seconds
C
Pvc Upper Body Warm-Up
1 x 3:00
D
Bench Press
5 x 10 @ 50 %
E1
Incline DB Bench Press
5 x 10 @ 50 %
E2
Bent Over DB Row
4 x 20
Metabolic Conditioning #45
F
12min EMOM (Every Minute On The Minute) Complete 5 Air Squats 10 Reverse Lunges (5 each Leg) 5 Push Ups 5 Sit-Ups or Reverse Crunches Repeat for 12 MInutes
A1
Snatch
4, 4, 4, 3, 3, 3, 2, 2, 2 @ 45 %
A2
DB Snatch
8, 8, 8, 8, 6, 6, 6, 6 @ 45 %
A3
Front Squat
6, 6, 6, 8, 8, 8, 8 @ 45 %
B1
DB Push Press
8, 8, 8, 6, 6, 6 @ 45 %
B2
DB Lateral Raise
8, 8, 8, 6, 6, 6 @ 45 %
B3
Step-Ups
10, 10, 10, 8, 8, 8 @ 45 %
B4
DB Reverse Lunge
10, 10, 10, 8, 8, 8 @ 45 %
B5
Half Kneeling DB Press
8, 8, 8, 6, 6, 6
B6
Glute Kickback (Cable)
15, 15, 12, 12, 10, 10
Strength/Power
A
EMOM 10 Every Minute Complete (5 Rounds Sumo, Then 5 rounds Suitcase) KB Sumo Deadlift 5x10 KB SuitCase Deadlift 5x10 (5 Each Side)
Conditioning
B
3 Rounds - 2 Minutes Per Station - No Rest Between Stations 2:00 Minute Rest Between Rounds Station 1 1:00 DB Bench Press 1:00 Alternating Bench Step-ups Station 2 1:00 Ring Rows 1:00 No Push Up Burpee Station 3 1:00 KB Swings 1:00 KB Front Rack Wall Sit ( :30 ea Side) (Against Squat Rack Upright) Station 4 1:00 Bike 1:00 Hollow Position Leg Flutters
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
Full Body KB Warm-Up
B
2 Rounds Through 10 Reps Each Movement 10 Russian KB Swings 10 KB Sumo Deadlift High Pull 10 KB single RDL (5 each side 10 Goblet Squats 10 Bent Over Row (5 ea Arm) 20 Russian Twist
C
Sumo Deadlift
10, 10, 8, 8, 6, 6 @ 50, 50, 60, 60, 65, 65 %
D
Dumbbell Step-Up
4 x 10
Metabolic Conditioning #46
E
4 Rounds for Time 5 DB Power Clean From Ground 10 DB Front Squats 5 Burpees
A1
Incline Bench Press
6, 6, 6, 8, 8, 8 @ 45 %
A2
Inverted Rack Rows
10, 10, 8, 8, 6, 6
A3
Hammer Curl
6, 6, 6, 8, 8, 8
A4
Dip
8, 8, 8, 6, 6, 6
B1
Incline DB Bench Press
8, 8, 8, 6, 6, 6
B2
Plank
5 x 0:30
B3
Torso Rotation (Barbell)
20, 20, 16, 16, 12, 12
B4
Tricep Pushdown
12, 12, 12, 10, 10, 10
Conditioning
A
34 Minute Partner AMRAP - Split Work Buy-In Each 2 Start of Each New 10:00 AMRAP 2x200m Sand Bag Carry 10:00 AMRAP 6 Burpee's 12 Wall Balls 18 Ab Mat Sit-Ups 2:00 Rest 10:00 AMRAP 24/18 Cal Rowing 24 SA DB Shouder Press (6 ea Arm) 2:00 Rest 10:00 AMRAP 24/18 Assault Bike 20 KB Wtd Box Step Ups (5 ea Leg) 40 KB Russian Twist (20 ea Partner) *Score Total Completed Rounds for All 3 AMRAP's Competition: Add 1 Rope Climb Each for each 10Min AMRAP RX+: ( WB 20, 14)(DB 50, 35)(KB 35, 25)(Box 24in) RX: (WB 14, 10)(DB 35, 20)(KB 35, 25)(Box 20in) L1: (WB 10, 6)(DB 20 , 15)(KB 25, 18)(Box 20in)
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Dynamic Warm-up
1 x 3:00
Conditioning
C
Perform x10 Air Squats ( Holding a 1 second pause on bottom of each rep) x10 Alternating Forward Lunges (5 each leg) x10 Push ups ( Holding for 1 second pause hold at bottom each push up) x10 Goblet Squats with Light KB/DB x10 Hollow Holds
D
Tempo Back Squat #1
3 x 5 @ 35 %
E
Barbell Back Squat
5 x 10 @ 55 %
F
DB Front Rack Walking Lunge
4 x 20
Metabolic Conditioning #47
G
10 Minute AMRAP 2 Burpees 2 Air Squats 2 DB Snatches (1 each arm) 4 Burpee 4 Air Squats 4 DB Snatches (2 each arm) 6 Burpee 6 Air Squats 6 DB Snatches (3 each arm) and so on adding Two Reps to each movement Until the 10 Minutes Expires RX+ (50, 35) RX: (35, 25) L1: (30, 20)
A
One-arm Forward Back KB Lunge
3 x 12
B
Dual Kettlebell Turkish Get UP
3 x 10
C
Dual Kettlebell Z Press
3 x 10
D
(A) Kettlebell See-Saw Row with Theraband on Knees
3 x 10
E
(A) Alternating Kettlebell Push Press
3 x 10
F
Goblet Loaded Cossack Squat
3 x 10
G
Dual Kettlebell Deadlift
3 x 10
H
Butterfly Stretch
3 x 0:30
Conditioning
A
2 Rounds: 1:30 Bike/Row 4 Push-ups 6 Ring Rows 8 Kettlebell Swings 10 Air Squats 12 AbMat Sit-Ups
Conditioning
B
4 Rounds :50 Work Per Station :10 Rotate 1. Air Squats 2. Reverse Lunges 3. KB Swings 4. DB Push Press 5. Push Ups 6. Box Step-Ups 7. Reverse Sit-Ups 8. Rest Station
Jonathan williams
Head Coach: Jon Williams. Four Years College Basketball experience, Assistant College Strength & Conditioning coaching experience at NAIA DIV I University. Bachelor of Arts: Kinesiology & Health Promotion. (Grand View University, Iowa)
