Conjugate CrossFit/Functional Fitness

Team Queen Bee Power

Functional Fitness, Functional Training, Women's Training

Coach

Laura Phelps

This is a Conjugate based strength and conditioning program for those who have access to conjugate type equipment (specialty bars, chains, reverse hyper, etc.). Each week offers two Max Effort days (Lower Body and Upper Body), two Dynamic Effort days (Lower Body and Upper Body), and two Olympic Lifting/Gymnastics focused days. Each day includes at least one WOD/Conditioning piece. There is a strong emphasis on accessory work, building your body to be well rounded, no weaknesses! The strength work and accessory movements are designed to improve your overall strength and functional capabilities. Team QBP's approach to the conjugate system is proven, and has taken numerous athletes to the highest level! Join the Team today!

$45 / mo

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Improve All of Your Barbell Lifts!

The proven conjugate system will make you a stronger, more explosive athlete!

Maximize your Conditioning Potential!

This program is designed to make you stronger, more skilled, and more conditioned than you've ever been!

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for all athletes!

Delivered through TrainHeroic

Sweating over a lifeless 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

Required

Specialty Bars // Resistance Bands // GHD

Recommended

Chains // Reverse Hyper

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Max Effort Lower

Wide Stance Box Squat with Straight Bar - 1RM

1 x 1 @ MAX lb

Band Assisted Inverse Curl - 3x8

3 x 10

Anderson Front Squat, From the Bottom Up, and into Pins set at 1/2 ROM. Hold Against Pins for 3 Seconds Each Rep - 3x8

3 x 8

45 Degree Bent Knee Reverse Hypers @50% (minimum) of DL 1RM - 3x30

3 x 30

Decline Front Loaded SSB (65 lb) Sit-Ups - 8RM

1 x 8 @ MAX lb

100 Overhead Squats with Bamboo Bar + Hanging KBs (*use challenging weight)

1 x 100

WOD

14 Min AMRAP 7 Ring Muscle Ups 50 Wall Balls 100 Double Unders

Monday

Dynamic Effort Upper

Floor Press @50% Against 25% Chains - 9x3 (3 Sets of 3 Close Grip, 3 Sets of 3 Middle Grip, 3 Sets of 3 Normal Grip)

9 x 3 @ 50 %

Incline DB Press - 10RM

1 x 10 @ MAX lb

Ultra Wide Grip Strict Fat Bar Pull Ups - 3x Max Reps

3 x MAX

Snatch Grip Bent Over Barbell Rows - 4x10

4 x 10

Narrow Grip Lat Pulldowns - 3x15

3 x 15

Underhand Low Rows - 3x15

3 x 15

GHD (face up) side bends - 4x20 per side with max plate weight behind head

4 x 20

Circuit

15.3 14 Min AMRAP 7 Ring Muscle Ups 50 Wall Balls 100 Double Unders

Circuit

Incline (Face Down) Reverse DB Flys + H-Rolls + Overhead Press - 4x20 EACH (each set continuous through the 3 movements) https://www.instagram.com/p/BSoX9z5AkZf/?taken-by=tigerfitness

Tuesday

Olympic Lifting Focus

PLYOMETRICS

Single Leg Box Jump: 20 Jumps Per Leg @70% of Last Week's Max Height (From a static position, Jump off of one foot, land with two)

STRENGTH

4x2 Squat Clean @80% 3x3 Clean Grip Deadlifts 4 Second Negative descending 85%

5x5 Strict Deficit HSPU 6"4"

5 x 5

WOD

20 Min EMOM Min 1: 15/10 Calories Assault Bike Min 2: 6 Burpee Box Jumps 4 Power Cleans 185/125

Finisher

10 Sets on Belt Squat Machine: 10 Calorie Ski 1 Minute Marching *IF NO BELT SQUAT MACHINE: Do this with banded set up: https://youtu.be/nBVI9CK3wNI

Wednesday

Dynamic Effort Lower

Box Squat with Giant Cambered Bar @55% against 15% Hanging Chains + 10% Band Tension from the Front - 6x3

6 x 3 @ 55 %

Squat Top Set BACK SQUAT 2 SETS OF 5 REPS Week 1 Should Start @60% of 1RM Back Squat. Increase around 2.5% per week. When you r

2 x 5

Speed Pulls: Conventional Deadlift @55% Against 20% Chains - 8x3

8 x 3 @ 55 %

Back Extension + Glute Ham Raise - 3x12

3 x 12

Barbell Front Loaded 18-20" Step Ups - 3x10 per leg

3 x 10

Romanian Deadlift

3 x 12

Plank, Against Max Band - 3x2 Minutes

3 x 2:00

WOD

5 Rounds 12 Thrusters 95/65 12 Chest to Bar Pull Ups

200 GHD Straight Legged Glute Contractions

1 x 200

Thursday

Max Effort Upper

Reverse MICRO Mini Band Bench Press - 1RM // *Establish Max in EIGHT Sets (including warm ups) // THEN, drop sets: 2x Max Reps @

1 x 1 @ MAX lb

Split Jerk

3 x 3

SSB JM Presses + Max Hanging Chains - 3x10

3 x 10

Flat DB Tate Presses - 4x12

4 x 12

Close Grip "Louie Push Ups" (feet on bench if able), Max Weighted - 4x12

4 x 12

Standing, Heavy Band Crunches - 4x30

4 x 30

WOD

12 Minute AMRAP 50 Alternating DB Snatches, 50's/35's 40 Wall Balls, 20/14 30 GHD Sit Ups 20 Burpee Box Jump Overs, 24"/20" 10 Bar Muscle Ups

Finisher

5 Sets: 25 Seated Overhead Band Tricep Extensions 25 Standing Banded Reverse Flys https://instagram.com/p/ziWAdAHwlx/?taken-by=lauraphelpssweatt

Friday

Saturday Training

Strength

4x2 Squat Snatch @80% 3x3 Snatch Grip Deadlifts 4 Second Negative descending 85%

Strength

12 Min EMOM 5 Power Cleans 5 Front Squats 5 Bar Facing Burpees 135/95

Strength

4 Sets // Back Squats 5 @65% 3 @75% 1 @80%

Circuit

Every 3 Mins for 5 Sets 8/5 Bar Muscle Ups HSW 50 Feet

Circuit

For Time 30-20-10 Deadlifts 225/155 Bar Facing Burpees Toes to Bar

Sled Drag @20% of 1RM DL

1 x 400

Coach

More from Team Queen Bee Power

Laura Phelps

Laura has almost 20 years of experience using the Conjugate system. She has broken 45 All-Time powerlifting world records in her 10 year powerlifting career and is by formula, the top female equipped powerlifter of all-time. She spent 7 years on the CrossFit Powerlifting seminar staff, and has programmed for CrossFit Conjugate since 2013, as well as numerous Regional and Games athletes.

unlock your true potential

Join Team QBP today, and realize your athletic potential. Challenge yourself daily to getting stronger, improving your skills, and getting in the best shape of your life!

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FAQs

Is this program only for the Elite CrossFit athlete?

Absolutely not! All strength work is relative to your strength level, as most work is prescribed percentage or working to your own relative max. There is a heavy emphasis on accessory work which will build your body to have no weaknesses. All WODs are absolutely scalable to your fitness level.

The Proof