Conjugate Crossfit/Functional Fitness (Strength Only)

Team Queen Bee Power

Functional Fitness, Functional Training
Coaches
Laura Phelps and Laura Phelps

This is a Conjugate based strength program for those who have access to conjugate type equipment (specialty bars, chains, reverse hyper, etc.). These pieces are recommended but not required! 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. 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!

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Improve All of Your Barbell Lifts!
The proven conjugate system will make you a stronger, more explosive athlete!
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Improve All of Your Barbell Lifts!
The proven conjugate system will make you a stronger, more explosive athlete!
Features
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Programming 6 days per week
Daily strength and skill training that’s accessible and challenging for all athletes!
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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
Resistance Bands // Dumbbells // GHD // Resistance Bands // Dumbbells // GHD
Recommended
Specialty Bars // Chains // Reverse Hyper // Specialty Bars // Chains // Reverse Hyper
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Max Effort Lower

A

Wide Stance Box Squat with Straight Bar - 1RM

1 x 1 @ MAX lb

B

Band Assisted Inverse Curl - 3x8

3 x 10

C

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

D

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

3 x 30

E

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

1 x 8 @ MAX lb

F

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

1 x 100

Monday
Dynamic Effort Upper

A

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 %

B

Incline DB Press - 10RM

1 x 10 @ MAX lb

C

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

3 x MAX

D

Snatch Grip Bent Over Barbell Rows - 4x10

4 x 10

E1

Narrow Grip Lat Pulldowns - 3x15

3 x 15

E2

Underhand Low Rows - 3x15

3 x 15

F

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

4 x 20

Circuit

G

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

A

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

B

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

C

5x5 Strict Deficit HSPU 6"4"

5 x 5

Finisher

D

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

A

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

6 x 3 @ 55 %

B

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

C

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

8 x 3 @ 55 %

D

Back Extension + Glute Ham Raise - 3x12

3 x 12

E

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

3 x 10

F

Romanian Deadlift

3 x 12

G

Plank, Against Max Band - 3x2 Minutes

3 x 2:00

H

200 GHD Straight Legged Glute Contractions

1 x 200

Thursday
Max Effort Upper

A

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

B

Split Jerk

3 x 3

C

SSB JM Presses + Max Hanging Chains - 3x10

3 x 10

D

Flat DB Tate Presses - 4x12

4 x 12

E

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

4 x 12

F

Standing, Heavy Band Crunches - 4x30

4 x 30

Finisher

G

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

A

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

Strength

B

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

Strength

C

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

Circuit

D

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

E

Sled Drag @20% of 1RM DL

1 x 400

Coaches
coach-avatar 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.

coach-avatar 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.

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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!
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!
The Proof
verified-athlete-avatar Amanda Hardeman

Competitive CrossFit Athlete

Verified Athlete

"This program has transformed my training and I love tracking my progress in the app!"

verified-athlete-avatar Amanda Hardeman

Competitive CrossFit Athlete

Verified Athlete

"This program has transformed my training and I love tracking my progress in the app!"

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Conjugate Crossfit/Functional Fitness (Strength Only)
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Conjugate Crossfit/Functional Fitness (Strength Only)
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Conjugate Crossfit/Functional Fitness (Strength Only)
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Conjugate Crossfit/Functional Fitness (Strength Only)