Eagle Strong Results: Women's Fitness Track: Training by Alan Joyner in TrainHeroic

Eagle Strong Results: Women's Fitness Track

Eagle Strong Programming

CrossFit
Coach
Alan Joyner

We've been lucky enough at Eagle Strong Programming to coach some pretty fantastic female athletes. Our athletes vary from those looking to get into shape and progress their skills all the way to elite female athletes that are in the Top 10% in their area during the Open or qualifying for USAW National Events.

Through coaching these women we've come to realize that there are key areas we can build on to enhance our athletes performance. We've had such success that we're now sharing that programming with the masses! If you're looking for a fitness program that is tailored to building some of the fittest, strongest female athletes around, our Women's Fitness Track is for you!

As an Eagle Strong athlete you will receive 5 workouts each week. Our Women's Fitness Track will specifically focus on strength and stability to enhance your ability to perform any movement you come across. We will intermix components of gymnastics, weightlifting and traditional CrossfFit movements over a variety of time domains and structures to optimize both aerobic and anaerobic conditioning.

You never know what we'll throw at you, but you're going to be the fittest you've ever been.

Features
feature-icon
Coach Joyner
Direct contact with Alan to hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Delivered through TrainHeroic
Equipment
Required
Barbell // Weight Plates // Pullup Bar // Squat Rack // Bench // Medicine Ball // Skipping Rope // Plyo Box // Kettlebells // Dumbbells
Recommended
Rings // Sandbag/Atlas Stone
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-8-16

A

Back Squat

5, 3, 1, 5, 3, 1, 1, 1, 1 @ 65, 68, 71, 68, 71, 74, 77, 80, 83 %

FT

B

Level 1: For Time: 30 Box Jump Overs (20") 60 Double Unders 15 Calorie Air Bike * 20 Box Jump Overs 40 Double Unders 10 Calorie Air Bike * 10 Box Jump Overs 20 Double Unders 5 Calorie Air Bike * Level 2: For Time: 30 Box Overs (any height - step okay) 90 Single Unders 15 Calorie Air Bike * 20 Box Overs 60 Single Unders 10 Calorie Air Bike * 10 Box Overs 30 Single Unders 5 Calorie Air Bike * * Sub machine or run 200m / 150m / 100m

C1

Bent Over Row

4 x 8

C2

Strict Bodyweight Pull-Up

4 x 8

Monday
2021-8-17

A1

Snatch Balance + Overhead Squat

3 x 3 @ 35 lb

A2

Snatch Pull

3 x 2 @ 60 %

A3

Squat Snatch

1.1, 1, 1, 1 @ 60, 64, 68, 72, 76, 76 %

B

Handstand Kick Ups (to wall)

1 x 6

Shoulder Taps

C

Choose and perform one option below based on your ability: - 12 Handstand Shoulder Taps - 16 Handstand Shoulder Taps (on box) - 20 Push Up Shoulder Taps

5RFT

D

Level 1: 5 Rounds For Time: 15 Calorie Row* 30 FT Handstand Walk 15 Wallballs (14# to 9' target) Level 2: 5 Rounds For Time: 15 Calorie Row* 60 FT Bear Crawl OR 3 Wall Walks 15 Wallballs (any weight to 9' target) * Sub machine or run 200m

Tuesday
2021-8-18

2RFT

A

Level 1: 2 Rounds For Time: 20 Burpees 20 Pullups 400m Run 30 Jump Squats 30 Stationary Reverse Lunges 600m Run 40 Kettlebell Swings (35#) 40 Sit Ups 800m Run Rest 5 minutes and repeat Score = total time excluding rest Level 2: 2 Rounds For Time: 20 Burpees 20 Banded/Jumping Pullups or Ring Rows 400m Run 30 Jump Squats 30 Stationary Reverse Lunges 600m Run 40 Kettlebell Swings (any weight) 40 Sit Ups 800m Run Rest 5 minutes and repeat Score = total time excluding rest

Wednesday
2021-8-19

A1

Clean Deadlift

3 x 3 @ 90 %

A2

Clean Lift-Off

3 x 3

A3

Clean

1.1, 1.1, 1, 1, 1 @ 65, 68, 68, 71, 74, 77 %

AMRAP16

B

Level 1: 16 Minute AMRAP: 7 Toes To Bar 14 Calorie Row* 1 Squat Clean + Front Squat (build weight each round) - must complete successful rep before moving on to next round Score = Heaviest weight moved on Squat Clean + Front Squat Level 2: 16 Minute AMRAP: 12 Hanging Knee Raises or Situps 14 Calorie Row* 1 Clean (anyhow) + Front Squat (build weight each round) - must complete successful rep before moving on to next round Score = Heaviest weight moved on Squat Clean + Front Squat * Sub machine or run 200m

Thursday
2021-8-20

A1

DB Lateral Raise

5 x 5

A2

DB Front Raise

5 x 5

A3

Alternating DB Hammer Curl

5 x 16

B

Strict Press

6, 6, 4, 4, 2, 2 @ 65, 65, 70, 70, 75, 75 %

C1

Ring Pull Up

3 x 5

C2

Hips-To-Rings Kip

3 x 3

C3

Dip

3 x 5

FT

D

Level 1: For Time: 21 Thrusters (65) 21 Bar Facing Burpees 5 Muscle Ups (Bar or Ring) 15 Thrusters 15 Bar Facing Burpees 3 Muscle Ups 9 Thrusters 9 Bar Facing Burpees 1 Muscle Up Level 2: For Time: 21 Thrusters (any weight) 21 Bar Facing Burpees 15 Pullups (Ring Rows/Jumping Pullups) 15 Thrusters 15 Bar Facing Burpees 9 Pullups (Ring Rows/Jumping Pullups) 9 Thrusters 9 Bar Facing Burpees 3 Pullups (Ring Rows/Jumping Pullups)

Coach
coach-avatar Alan Joyner

12 Years Coaching Experience | 3x CrossFit Regional Individual Athlete | National Qualifying Weightlifter

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Eagle Strong Results: Women's Fitness Track
screenshot1
Eagle Strong Results: Women's Fitness Track
screenshot2
Eagle Strong Results: Women's Fitness Track
screenshot3
Eagle Strong Results: Women's Fitness Track