Cannonball Strength
Jump Ship Training
Functional Fitness, Powerlifting, Weightlifting, Strongman, Strength & ConditioningTRY 7 DAYS FREE! And we will send you our PROGRAM OVERVIEW & ULTIMATE MODIFICATION GUIDE to help get you started.
Cannonball Strength offers athletes a way to build Strength and Power while still maintaining their cardio. It will focus on making improvements in the Olympic and Power Lifts, as well as Overall Strength. This includes classic Strength Training, Olympic Lifting, Powerlifting, Strongman, Bodybuilding and capped off with Jump Ship's Metcons!
Cannonball Strength is made for individuals that are already well rounded in some areas but do not have competitive enough numbers for their lifts (Snatch, Clean and Jerk, Press, Deadlift, Front Squat, and/or Back Squat). This program will also be great for those individuals who enjoy strength bias training more than true CrossFit programming.
Past cycles are also for sale as individual programs.
A
Back Squat
@ 5
B
Deadlift
@ 1
Conditioning
C
QUALITY TIME
8 rounds :30 Heavy Russian KB Swings :30 Push up Plank Hold :30 Rest
Conditioning
D
GET FIT
AMRAP 15 5 Hang Cleans 135/95 10 Front Rack Lunges 135/95 40 Double Unders 25’ HS Walk Scoring - 25' HS walk = 2 reps
A
Bench Press
@ 5
Conditioning
B
GET STRONG
Seated BB Z Press 8RM (RPE 7-8) then -10% for 2×8
Strength/Power
C
BODYBUILD
Superset A: DB Incline Iso Row 3x30sec Superset B: DB Incline Rows 3x12-15 same weight Superset C: DB incline Reverse Flys 3x15 light weight
Conditioning
D
GET FIT
Fran 21-15-9 Thrusters 95/65 Pull Ups
Strength/Power
A
GET STRONG
Zercher Squats with Axle Bar 3RM (RPE 7-8) with 3sec ecc on each rep, then -10% for 2×3 no eccentrics
B
Pendlay Row
Conditioning
C
QUALITY TIME
Superset A: Farmer walks 4x100ft Superset B: Sandbag Cleans 4x5 or Heavy Goblet Squats 1 ¼ reps
Conditioning
D
GET STRONG
Weighted pull ups 3x3 then 1 set max reps at BW Score is max reps at BW.
Conditioning
E
GET FIT
AMRAP 15 10/8 Cal Ski or Row 15 Front Squats 75/55 10/8 Cal Ski or Row 15 Power Snatch 75/55
Conditioning
A
GET STRONG
Foam Roller Close Grip Bench 3rm (RPE 8)
B
Close Grip Bench Press
Conditioning
C
GET FIT
Every 6:00 for 36:00 40/25 Cal Bike 9-6-3 Burpee Box Jump Over Shoulder To OH 155/105
D
Barbell Bicep Curl
Conditioning
A
GET STRONG
Bottom up Back Squats 3rm (RPE 7-8) then -20% for 3x3 https://www.youtube.com/watch?v=8a-hfjXC1zI score is top set
B
Rack Pull
1 x 3
C
Bulgarian Split Squat
Conditioning
D
GET STRONG
TRX or Ring Leg Curls 4x10-12 add video
E
Back Extension
Conditioning
F
GET FIT
3 rounds 500m Row 20 OHS 115/75
For $49/month get 5 days per week of our Strength Focused program!
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Cannonball Strength
Cannonball Strength
Cannonball Strength
