CrossFit Canvas
Bodybuilding, Functional Fitness, Strength & Conditioning, Tactical / MilitaryOur Bodyweight Daily progress focuses on providing fun and new workouts daily! These workouts are broken down into a 5-10 minute warm-up, Then directly into the workout of the day which varies in length from 10-20+ Minutes! We hope that you enjoy our bodyweight daily program and encourage you to check out some of our other training programs or our monthly training team.
Features7 sessions per week
Must use App app to view and log training
Program Training
Body Weight Warm-up #1
A
4 x :15 Ea Movement Jumping Jacks Air Squats Lunges Sit-Ups
Conditioning
B
Core Activation 1
4 Rounds :15 Each Movement Plank Superman Side Plank (Left) Side Plank (Right)
Conditioning
C
"Bodyweight Blitz #1"
10 Minute AMRAP 15 Air Squats 10 Lunges 5 Sit Ups
Conditioning
A
"Bodyweight Warm-up #2"
5 Minute AMRAP 30 Jump Rope or Jumping in Place 10 Jumping Squats 10 Toe Touches 5 Push Ups
Conditioning
B
"Bodyweight Blitz #2"
For Time: 4 Rounds for Time: 30 Jumping Jacks 20 Split Squats (10ea leg) 20 Quadruped Plank Taps 20 Glute Bridge 10 Push Ups 20 Minute Time Cap
Conditioning
A
"Bodyweight Warm-Up #3"
4 :20 Each Movement Jumping Lunges Burpees goodmorning Quadruped Shoulder Taps
Conditioning
B
Core Activation 2
4 Rounds :15 of Each Movement Hollow Rock Sit ups Plank To Top of Push Ups Quadruped Shoulder Tap
Conditioning
C
"Bodyweight Blitz #3
15 Minute EMOM Min 1: Burpee No Push Up Min 2: Lunges Min 3: Good Mornings *Score is total reps complete for all 5 Rounds of each movement
Conditioning
A
"Bodyweight Warm-up #4"
6 Minute AMRAP 100m Running or :30sec in Place 10 Split Squats (5ea leg) 6 Glute Bridge 3 Pike Push Up
Conditioning
B
"Bodyweight Blitz #4"
20 Minute AMRAP 400M Run or 2:00 Minutes running in place 50 Air Squats 40 Reverse Lunges 30 Sit Ups 20 Push Ups 10 Burpees
Body Weight Warm-up #1
A
4 x :15 Ea Movement Jumping Jacks Air Squats Lunges Sit-Ups
Conditioning
B
Core Activation 3
4 Rounds :15 Each Movement Hollow Hold Cook Hip Lift Quadruped Shoulder Cars Dead Bug
Conditioning
C
"Bodyweight Blitz #5"
Tabata = 8 Intervals of :20 Work, :10 Rest Complete 1 Full Tabata for Each Movement 8x :20 Squat Jumps 8x :20 Plank 8x :20 Curtsy Squats 8x :20 Hollow Leg Flutters
Conditioning
A
"Bodyweight Warm-up #2"
5 Minute AMRAP 30 Jump Rope or Jumping in Place 10 Jumping Squats 10 Toe Touches 5 Push Ups
Conditioning
B
"Bodyweight Blitz #6"
15 minute AMRAP Start at 1 Rep of each Movement Then add 1 Rep each Round Air Squats Lunges Push Ups Sit Ups
Conditioning
A
"Bodyweight Warm-Up #3"
4 :20 Each Movement Jumping Lunges Burpees goodmorning Quadruped Shoulder Taps
Conditioning
B
Core Activation 1
4 Rounds :15 Each Movement Plank Superman Side Plank (Left) Side Plank (Right)
Conditioning
C
"Bodyweight Blitz #7"
For Time: 200 Jumping Jacks 150 Quadruped Shoulder Taps 100 Split Squats 80 Jumping Lunges 60 Reverse Crunches 40 Push Ups 20 Burpees
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)
