CrossFit Canvas
Tactical / Military, Strength & Conditioning, Weightlifting, Functional FitnessArmy Lean Program focuses on developing Strength, Speed, Endurance, for all tests in the New Army PT Test, this 4 Week Program provides workouts 7 Days a week focusing on different movements every day. Throughout the program you will see tremendous increases in all categories to help with passing and improving scores for the PT Test.
Features7 sessions per week
Must use App app to view and log training
Program Training
Prep
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
1 x 10:00
C
Barbell Back Squat
10, 10, 10, 8, 8, 8, 8, 6, 6, 6
D1
V-Ups
5 x 20
D2
(A) Plank
5 x 1:00
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
Bodyweight Olympic Lifting Warm-Up
1 x 10:00
C
Bench Press
8 x 5
D
Half Kneeling DB Press
10 x 5
E
Hand Release Push-Up
10 x 10
F
1-mile Run
G
Reverse Sit-up
5 x 15
H
(A) Side Plank
5 x 0:30
I
Run
4 x .5
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
Chris Hinshaw Warm-up
1 x 10:00
C
Deadlift
5, 5, 5, 5, 3, 3, 3, 3
D
Single Leg RDL
5 x 10
E
Ab Mat Sit Ups
15, 15, 15, 15, 5
F
Pull-Up
5 x 10
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
Bodyweight Olympic Lifting Warm-Up
1 x 10:00
C
DB Front Squat #1
12, 12, 12, 12, 8, 8, 8, 8
D
DB Reverse Lunge
6 x 20
E
1-mile Run
F
Shoulder Taps #1
3 x 50
G
DB Side Bend
5 x 20
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
Chris Hinshaw Warm-up
1 x 10:00
C
Barbell Upright Row
6 x 10
D
(A) Single Arm KB/DB Bent over Row
6 x 12
E
Leg Extension
6 x 20
F
DB Glute Bridge
5 x 15
G
Med Ball Sit-Up
15, 15, 15, 15, 5
H
Plank
5 x 1:00
Prep
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
1 x 10:00
C
DB Farmer's Carry
10 x 100
D
(A) Single Arm Overhead Kettlebell Carry
5 x 0:30
E
Run
10 x .25
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
Bodyweight Olympic Lifting Warm-Up
1 x 10:00
C
Deadlift
8, 8, 8, 8, 5, 5, 5, 5
D1
DB Front Raise
5 x 10
D2
DB Lateral Raise
5 x 10
E
V-Ups
20, 20, 20, 20, 20, 2
F
Side Plank
5 x 1:00
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)
