SLY_FIT: Training by Ian Aarsvold in TrainHeroic

SLY_FIT

Fox Den Fitness

CrossFit, General Fitness, Weightlifting
Coach
Ian Aarsvold

We are excited to have you join our team at Fox Den Fitness. In this program, you are going to see programming that allows you to challenge yourself and push your fitness to the next level.

If you're interested in taking your fitness to the next level and want to join our Competition Team, reach out to us and we will consult with you to see if you are a good fit for the Comp Team.

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Aerobic Training
Increasing your aerobic capacity will have a positive impact on all areas of your life. Whether you want to workout harder or play with your family longer, we have you covered.
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Increased Strength
With well thought out strength cycles, we will help you build Pure Strength and Functional Strength.
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Increase Your Open Performance
We have an emphasis on prepping for the CrossFit Open, leading up to The Open. We will have weeks prior focusing on prepping movements commonly seen in The Open.
Features
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Access to your coaches
Coaches are available to answer questions via Train Heroic Messenger
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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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Delivered through TrainHeroic
Everything is offered through the Train Heroic App
Equipment
Required
Barbell // Dumbbell // Plyo Box // Jump Rope // Kettlebell // Pull Up Bar
Recommended
Rower // Assault Bike (Like Brand) // Climbing Rope
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 2 Day 1

Warm Up

A

B

Tall Cleans

3 x 3

C

Squat Clean

5 x 2 @ 95 lb

Workout

D

4 Rounds: 20 Double Unders 10 Single DB Box Step Ups (50/35)(35/25)(25/15) 5 Toes To Bar

Monday
Week 2 Day 2

Warm Up

A

AMRAP8 1:00 Cardio 10 Step Ups -> Front Rack Step Ups 10 Front Rack Transitions 10 Shoulder Press -> Push Press

B

Pause Front Squat

5 x 4 @ 170 lb

Workout

C

AMRAP8 10-20-30-40-50 Wall Balls Cal Bike

Tuesday
Week 2 Day 3

Warm Up

A

300m Run 10 Bent Over Row 5-10 Push Ups 10 Hollow Rocks 300m Run 10 Ring Rows 5-10 Floor Press 10 Sit Ups 300m Run

B1

Floor Press

5, 3, 1, 5, 3, 1 @ 85, 95, 100, 95, 100, 105 lb

B2

Strict Bodyweight Pull-Up

Circuit

C

3 Rounds: 800m Run 3-2-1 Rope Climb Each round, lower rope climb reps

Wednesday
Week 2 Day 4

Warm Up

A

3:00 Cardio 2-3 Rounds: 10 SA High Pull 10 Kettlebell Swings 10 Push Press -> Push Jerks

B

Push Jerk

5 x 3 @ 105 lb

Workout

C

"50 Sent" For Time: (15 Min Cap) 25 Double Unders 16 Double DB Ground To Overhead (50/35)(35/25)(25/15) 25 Double Unders -1:00 Rest- 8 Double DB Snatch (50/35)(35/25)(25/15) 50 Double Unders 8 Double DB Snatch (50/35)(35/25)(25/15) -1:00 Rest- 25 Double Unders 16 Double DB Snatch (50/35)(35/25)(25/15) 25 Double Unders

Thursday
Week 2 Day 5

Warm Up

A

3:00 Cardio AMRAP4 5-10 Push Ups 10 Single Leg Romanian Deadlifts 5-10 Muscle Cleans

B

Deadlift

5, 3, 1, 5, 3, 1 @ 215, 225, 235, 225, 235, 245 lb

Workout

C

For Time: (12 Min Cap) 15/12 Cal Bike 10 Burpees Over Bar 8 Power Cleans (135/95)(95/65)(65/45) -:30 Rest- 15/12 Cal Bike 10 Burpees Over Bar 6 Power Cleans (155/105)(105/75)(75/55) -:30 Rest- 15/12 Cal Bike 10 Burpees Over Bar 4 Power Cleans (185/145)(135/95)(95/65) -:30 Rest- 15/12 Cal Bike 10 Burpees Over Bar 2 Power Cleans (205/165)(155/105)(105/75)

Coach
coach-avatar Ian Aarsvold

Owner and Head Coach

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Your First 7 Days -Free!

Give us a chance to show you how we are going to help you become fitter than you have ever been.

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Heidi M

Masters Open Athlete

Verified Athlete

"Ian has guided me through complete healing of severe elbow tendonitis. He has also programmed strength/cardio/HIIT/mobility exercises for me that have enabled me (at 56 years old) to run a sub 8:00 Mile, improve stamina, and PR's in my Front Squat, Back Squat, Cleans, and Deadlift."

verified-athlete-avatar Ashley Lemar

Results No Matter Where You Live

Verified Athlete

"I have been working with Ian, while he coached at my current gym and remotely when he moved away. He has helped me to accomplish my first Handstand Push Ups, helped me to hit a 200 lbs deadlift, and prepare for my first CrossFit competition."

Join Your Virtual Gym

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

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