Easy Day Fitness

Functional Fitness
Coach
Blake Williams

5 day per week CrossFit Programming for beginners/intermediates (less than 90th percentile in CrossFit Open) looking to progress to Rx and traditional quarterfinals level of functional fitness. Intensity is king. Programming gives a traditional CrossFit feel mixed with minimal effective dose for time effective gains. 

Features
5 sessions per week
Must use App app to view and log training
Team Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Traditional CF Affiliate Equipment 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2024-4-8

A

Front Squat

5 x 1

B

Back Squat

3 x 1

C

Bench Press

5 x 5

Circuit

D

Quality Time- Level II- 3RFQ- 7 Strict Pull Up Singles (full hand release on each rep) 14 Dips 21 American KB Swing (62/44) Level I- 3RFQ- 5 Strict Chin Up Singles or 5 Banded Pull Ups 10 Dips or 10 Banded Dips 21 American KB Swing (53/35)

Tuesday
2024-4-9

Circuit

A

Level II 5RFT- 5 Strict Deficit HSPU 50 ft Single DB OH Walking Lunges (50/35) 30 DU *Deficit on 25lb rubber bumper plates Level I 5RFT- 5 Strict Deficit Pike HSPU 50 ft Single DB OH Walking Lunges (40/25) 30 DU *Deficit on 25lb rubber bumper plates

Circuit

B

Level II AMRAP x14 250m Run 10 Push Up 15 Air Squat (20/14 lb weight vest) Level I AMRAP x14 250m Run 10 Push Up 15 Air Squat

Wednesday
2024-4-10

Circuit

A

Med Ball Push Press Throw- 3x3 (14/10) -rest 2 min b/t sets- *goal is for max height -pop at hips and explode vertically, treat as single reps and hit a full reset b/t each rep

B

Snatch Pull

3 x 5

C

Snatch Deadlift + Snatch

@ 3

Circuit

D

"DT" 5 RFT- 12 Deadlift 9 Hang Power Cleans 6 Push Jerk (155/105) *no separate levels today- scale to finish WOD b/t 12-15 min

Friday
2024-4-12

Circuit

A

Level II- For Time- 21-15-9 Box Jump/Step Down (24/20) Pull Up -rest 5 min- For Time- 45 Strict Pull Up 45 Single DB Box Step Ups (50/35) (24/20) CAP- 8 min ea Level I- For Time- 21-15-9 Box Jump/Step Down (24/20) 15-12-9 Banded Pull Up -rest 5 min- For Time- 45 Pendlay Row 45 Single DB Box Step Ups (50/35) (24/20) CAP- 9 min ea *score total time-

Circuit

B

For Time- 2K Row

Saturday
2024-4-13

A

Overhead Squat

5 x 1

B

Snatch

5 x 1

C

Clean Pull + Low Hang Pull

@ 4

D

Clean & Jerk

5 x 1

Circuit

E

5 RFQ w/ Partner 5 Sandbag Clean (100/70) 5 Strict T2B -I go, you go- Solo- 5 RFQ- 5 Sandbag Clean (100/70) 5 Strict T2B -rest 1:1- Scaled- 5 Power Clean (135/95) 5 Hanging Knee Tucks (Tempo: 3330) Tempo- Up:Top of Movement Pause:Down: Start Position Pause

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Easy Day Fitness Compete Program
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Easy Day Fitness Compete Program
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Easy Day Fitness Compete Program
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Easy Day Fitness Compete Program