CrossFit Canvas

Tactical / Military, Strength & Conditioning, Weightlifting, Functional Fitness
Coach
Jonathan williams

Army 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.

Features
7 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Army Lean Conditioning Program: Week 1 Day 1

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

Monday
Army Lean Conditioning Program: Week 1 Day 2

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

Tuesday
Army Lean Conditioning Program: Week 1 Day 3

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

Wednesday
Army Lean Conditioning Program: Week 1 Day 4

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

Thursday
Army Lean Conditioning Program: Week 1 Day 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

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

Friday
Army Lean Conditioning Program: Week 1 Day 6

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

Saturday
Army Lean Conditioning Program: Week 1 Day 7

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

Coach
coach-avatar 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)

Army Strong Fitness Program