Powerful Beyond Measure

Coach
Blair Chapman

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6 sessions per week
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Sample Week
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Sunday
POWER HOUR TRACK

POWER HOUR-WARM UP

A

WARM UP: 3 sets 10 cossack squats per leg 5 atg split squat 5 inchworm to push up 5 burpees

B

Front Squat

5 x 5

POWER HOUR-Conditioning

C

"A NEW START" For time (12 min cap) 21 barbell hang squat cleans @95/65 21 bar facing burpees 15 barbell hang squat cleans @95/65 15 bar facing burpees 9 barbell hang squat cleans @95/65 9 bar facing burpees Stimulus: Fast and uncomfortable. We want to push the pace on this and be able to keep moving. Use a weight that allows you to do sets of at least 7 unbroken reps when fresh. Modify to dumbbells If needed. You may also modify to hang power cleans.

D

Couch Stretch (Hip Flexors)

Sunday
HALF HOUR HERO

HALF HOUR HERO WARM UP

A

WARM UP: 3 sets 10 cossack squats per leg 5 atg split squat 5 inchworm to push up 5 burpees

Conditioning

B

MINIMAL TRACK-A NEW START

"A NEW START-MINIMAL" For time (12 min cap) 21 double dumbbell squat cleans 21 burpees 15 double dumbbell squat cleans 15 burpees 9 double dumbbell squat cleans 9 burpees Goal: choose a weight that allows you to complete 5-10 reps at a time. We don't want to choose a weight that will stop us in our tracks. If you aren't comfortable doing a squat clean, modify to a dumbbell power clean.

Conditioning

C

BODYWEIGHT TRACK-A NEW START

"A New Start" Bodyweight For time 35 jumping air squats 21 burpees 25 jumping air squats 15 burpees 15 jumping air squats 9 burpees Goal: Push hard, expect some leg burning!

D

Couch Stretch (Hip Flexors)

Sunday
BISON STRENGTH

A

Front Squat

4 x 8

B

Dumbbell Rear Foot Elevated Split Squat

4 x 10

Accessory Lifting

C

3 sets for quality 10 goblet cossack squats per leg RPE 6-7 30 sec iso lunge hold with heel elevated per leg -if you can, hold light weight (modify to no heel elevation) 20 weighted sit ups (keep torso tall) rest about 2 min between sets What is RPE? -RPE stands for rate of percieved exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a perfect day, something like 5 x 5 back squats @RPE 7 would be feel like 70% of your 1RM. -On some days, if you are sore and beat up, RPE 7 may be about 60-65% of your 1RM. -The RPE scales allows us to be flexible in our training while still getting a good session in. -The RPE scale goes from 1-10. 1 is basically sitting doing nothing, while 10 is a maximum effort.

Circuit

D

A.) 3 x 5 Reverse Nordics rest 30 sec between sets B.) 2 min couch stretch -after a minute of passive stretching, you can squeeze glutes, and drive knee into ground to feel more of stretch

Monday
POWER HOUR TRACK

WARM UP

A

3 sets 1 min row (get slightly faster each set) 8 each leg walking split stance RDL @light weight 5 push up to down dog 10 banded pull through If you don't have a rower, modify to: -30 sec butt kicks, 30 sec high knees -bike -jump rope -1 min run -burpee or no push up burpee

B1

1-Arm DB Row

3 x 10

B2

Single Arm Dumbbell Bench Press

3 x 10

"MIDSUMMER" POWER HOUR

C

3 sets 4 min AMRAP (as many reps as possible) 15 hand release push ups 20 kettlebell swings @50/35 25/18 calorie row -2 min rest between AMRAPS before starting the next AMRAP- Score today is total reps from all 3 sets combined. KB weight: modify to something you can either keep unbroken or split the 20 reps into 2 sets at most HSPU: modify to knee push ups Row: 25/18 = 25 calories for men, 18 calories for women. If you don't have access to a rower, here are some possible movement subs: -300-400m run -50-100 double unders -100-200 single unders -50 high knees each leg -20/15 calorie bike -Or any other movement. We have movement freedom. Don't feel like you need to be constricted to these movements.

MOBILITY-POWER HOUR

D

A.) Seated Forward fold -2 min relaxing into stretch B.) twisted cross -2 min a side. Push shoulder into floor, drive elbow and palm into floor @30-50% effort

Monday
HALF HOUR HERO

HALF HOUR HERO WARM UP

A

3 sets 30 sec high knees 10 each leg walking toe touches 5 push up to down dog 20 glute bridges

"MIDSUMMER MINIMAL"

B

3 Rounds 4 min AMRAP 15 hand release push ups 20 kettlebell swings 25 lateral line hops or hop over dumbbell -2 min rest between AMRAPS- Score today is total reps from all 3 sets combined.' For kb swings, modify to a weight you can complete the 20 reps in 1-2 sets. If you don't have a kb, check out dumbbell Russian swings.

MIDSUMMER BODYWEIGHT

C

3 Rounds 4 min AMRAP 15 hand release push ups 20 alternating reverse lunge 25 lateral line hops or hop over dumbbell -2 min rest between AMRAPS- Score today is total reps from all 3 sets combined.'

MOBILITY-HALF HOUR HERO

D

A.) Seated Forward fold -2 min relaxing into stretch B.) twisted cross -2 min a side. Push shoulder into floor, drive elbow and palm into floor @30-50% effort

Monday
BISON STRENGTH

BISON STRENGTH WARM UP

A

3 sets 10 single arm dumbbell strict press per side (light) 5 inchworm to push up 10 scap push ups 10 three point db rows per side @light/moderate

B

Shoulder Press

4 x 8

C1

Half Kneeling Arnold Press

3 x 10

C2

DB Front Raise

3 x 15

C3

DB Lateral Raise

3 x 15

C4

DB Reverse Fly

3 x 15

Bicep FInisher

D

3 sets 20 dumbbell hammer curls 100ft gun walk rest exactly 1 min between sets Expect this to burn. Make sure you choose a weight where you can do this without having to stop mid-set.

MOBILITY-BISON STRENGTH

E

2 min banded bully per side -ease into the movement gently across the 2 min

Tuesday
POWER HOUR

WARM UP-POWER HOUR

A

5 sets 20 sec easy bike 10 sec fast then 3 sets 10 walking quad stretch 10 split stance toe touches 10 single arm dumbbell strict press per side 10 ab mat sit ups

PICNIC DAYS POWER HOUR

B

4 sets 20 alt dumbbell power snatch @50/35 15/10 calorie air bike sprint walk/rest 3 minutes between sets Score is total working time (not including rest periods). Goal: push hard and fast. We want a weight for dumbbells that we can do this unbroken for all 4 sets. When you get to the bike, we are looking at 90% controlled effort on the bike. Each set should feel like a sprint and jack your heart rate up. Bike: 15 cal for men, 10 for women If you don't have a bike: -row calories -10 burpees -100-200m hard run -10 box jump overs -30 sec max jump rope -anything that will get your heart rate up preferably!

CORE ACCESSORY POWER HOUR

C

Every 90 seconds x 8 sets 6-10 toes to bar 12 hollow body rocks rest until the next 90 sec interval starts Goal is to work the core and get the work done quickly so you have time to recover. Score is total reps. If you don't have toes to bar, ab mat sit ups can be subbed. or any ab movement.

MOBILITY-POWER HOUR

D

TFL Smash: 2 min a side with a lax ball Couch Stretch: 2-3 min a side

Tuesday
HALF HOUR HERO

WARM UP HALF HOUR HERO

A

3 sets 10 sec high knees 10 sec plank jacks then 2 sets 10 walking quad stretch 10 split stance toe touches 5 inchworm to push ups 10 sit ups

PICNIC DAYS MINIMAL

B

4 sets 20 alt db snatches 200m run walk/rest 3 minutes between sets Score is total working time (not including rest periods). Goal: push hard and fast. Legs are going to be jello on the run! choose a weight that allows you to complete the db snatches unbroken! Subs for running: 10 burpees 15/10 calorie bike 15/10 calorie row 30 sec high knees 30 sec jump rope 10 box jumps -anything that will get your heart rate elevated!

PICNIC DAYS BODYWEIGHT

C

4 sets 20 jump lunges 200m run walk/rest 3 minutes between sets Score is total working time (not including rest periods). Goal: push hard and fast. Legs are going to be jello on the run! Subs for jump lunges: regular lunges Subs for running: 10 burpees 15/10 calorie bike 15/10 calorie row 30 sec high knees 30 sec jump rope 10 box jumps -anything that will get your heart rate elevated!

Optional Core Accessory

D

3-4 sets for quality 15-20 ab mat sit ups 15-20 hollow rocks rest 1 min between sets

MOBILITY HALF HOUR HERO

E

TFL Smash: 2 min a side with a lax ball Couch Stretch: 2-3 min a side

Tuesday
BISON STRENGTH

WARM UP BISON STRENGTH

A

3 sets 10 single leg glute bridge per leg 6 goblet squats with a 3 sec negative @light weight 6 walking split stance RDL each leg @light weight 10-15 side plank abduction per side

B

Back Squat

4 x 8

C

Barbell Deadlift

4 x 8

D1

Unilateral Hip Thrust

3 x 12

D2

Single Leg Db RDL

3 x 10

D3

GHD Hip Extension

MOBILITY BISON STRENGTH

E

Glute/low back smash and stretch -10-20 min on this

Wednesday
POWER HOUR

WARM UP

A

2 sets 200m easy jog 25 tibialis raise 25 fhl calf raise then 3 sets 100-200m jog 5 Sampson per side 15 easy paced air squats 10 empty barbell push press

SUNSHINE

B

For time 800m run 75 air squats 50 shoulder to overhead @95/65 75 air squats 800m run Score is total time. Shoulder to overhead means you can either push press OR push jerk it. Modify weight as needed. We are looking to complete reps in sets of 10-20 to start. Decrease weight as needed to accomplish that. Potential movement subs for running: 800m row 800m ski 1600m bike 2 minutes of jump rope 2 min of no push up burpees 10 shuttle runs in increments of 25ft (down and back =1 rep) 50 sit ups or any other movement of choice

MOBILITY POWER HOUR

C

Reverse Nordic 5 x 5 reps rest about 30 sec between sets *for these, only go back as far as you comfortably can with the intention of keeping hips locked out, and driving through the feet and shins to come back up. Banded bully about 2 min per side

Wednesday
HALF HOUR HERO

WARM UP HALF HOUR HERO

A

3 sets 100-200m jog 5 Sampson per side 15 easy paced air squats 10 empty barbell push press or 5 push up to down dog

SUNSHINE-MINIMAL

B

For time 800m run 75 air squats 50 dumbbell push press @50/35 75 air squats 800m run Score is total time. Modify dumbbell weight to something you can do sets of 10 or bigger in. Goal: just keep moving! Potential movement subs for running: 800m row 800m ski 1600m bike 2 minutes of jump rope 2 min of no push up burpees 10 shuttle runs in increments of 25ft (down and back =1 rep) 50 sit ups or any other movement of choice

SUNSHINE-BODYWEIGHT

C

For time 800m run 75 air squats 50 push ups 75 air squats 800m run Score is total time. Modify dumbbell weight to something you can do sets of 10 or bigger in. Goal: just keep moving! Potential movement subs for running: 800m row 800m ski 1600m bike 2 minutes of jump rope 2 min of no push up burpees 10 shuttle runs in increments of 25ft (down and back =1 rep) 50 sit ups or any other movement of choice modify push ups to knee push ups or push ups on a box

MOBLITY HALF HOUR HERO

D

Reverse Nordic 5 x 5 reps rest about 30 sec between sets *for these, only go back as far as you comfortably can with the intention of keeping hips locked out, and driving through the feet and shins to come back up.

Wednesday
BISON STRENGTH

WARM UP BISON STRENGTH

A

3 sets 5 inchworm to push up 8 empty barbell push press with a 3 sec negative 8 ring rows with a 3 sec negative (or trx) 8 single arm serratus push ups per side

B1

Dumbbell Z-press

B2

Push-Up

B3

Banded Tricep Pushdown

C1

1-Arm DB Row

C2

Straight Arm Pulldown

4 x 15

C3

Zottman Curls

4 x 15

D1

Ab Wheel

D2

DB Side Bend

4 x 15

MOBILITY BISON STRENGTH

E

2 min Medial Deltoid (Shoulder) Smash per side 2 min banded bully per side

Thursday
REST DAY
Friday
POWER HOUR

POWER HOUR WARM UP

A

On an 7 min running clock, go through this circuit as many times at a warm up pace 5 shoulder bridge extension 10 banded pull through or 10 single leg glute bridge per leg 5 Toes to Drop Squat to Vertical Jump 5 muscle clean with empty barbell

B

Power Clean

10 x 1

"Caffeine" Power Hour

C

5 sets 1 min AMRAP 1 min rest each 1 min AMRAP 3 power cleans @heavy weight Remaining time: max bar facing burpees Score is total burpees. I'm leaving the weight as "heavy" so YOU choose something you know you can personally do. They should be a weight where you are probably doing 3 quick singles and finishing in about 20 seconds or so, so the remaining time is bar facing burpees. If you want to focus on technique, stay lighter and increase the reps to 5 and do hang power cleans. No barbell? Do 10 dumbbell power cleans at a moderate weight

MOBILITY POWER HOUR

D

Kettlebell/dumbbell arm bar 3 x 5 per arm Banded Anterior Pec Stretch 90-120 seconds per side No band? try this: Wall pec stretch

Friday
HALF HOUR HERO

WARM UP HALF HOUR HERO

A

On an 7 min running clock, go through this circuit as many times at a warm up pace 5 shoulder bridge extension 10 banded pull through or 10 glute bridges 5 Toes to Drop Squat to Vertical Jump 5 light dumbbell power clean or 5 inchworms

"CAFFEINE" MINIMAL

B

5 sets 1 min AMRAP 1 min rest each 1 min AMRAP 12 dumbbell power cleans @50/35 Remaining time: max burpees Score is total burpees. Modify the weight to something that allows you to do 12 unbroken power cleans when fresh and not fatigued.

"CAFFEINE" BODYWEIGHT

C

5 sets 1 min AMRAP 1 min rest each 1 min AMRAP 3 box pike walk outs Remaining time: max burpees Score is total burpees. If box pike walk outs take longer than 30 seconds, I suggest scaling to 3-5 inchworms. Ideally something that takes under 30 seconds.

MOBILITY HALF HOUR HERO

D

Kettlebell/dumbbell arm bar 3 x 5 per arm *If you don't have any weights, you could do this with an odd object, such as a gallon of water. Banded Anterior Pec Stretch 90-120 seconds per side no band? Wall pec stretch

Friday
BISON STRENGTH

WARM UP BISON STRENGTH

A

8 min running clock, cycle through the movements until 8 min is up 5 inchworm to push up 8 single arm serratus push ups per side 8 ring rows with a 3 sec negative (or trx) 8 banded quadruped overhead press per side (modify to on knees if needed) or 10 seated dumbbell press

B

Barbell Bench Press

4 x 8

C

Bent Over Row

4 x 10

D1

Single Arm Dumbbell Incline Bench Press

D2

Incline Prone Kb/Db Row

D3

DB Renegade Row

4 x 8

MOBILITY BISON STRENGTH

E

Lat Rumble roll 2-3 min per side -notes: go side to side with the knobs on the roller pinned into skin. Don't let the roller actually roll. Banded anterior pec stretch OR wall pec stretch

Saturday
POWER HOUR

WARM UP POWER HOUR

A

3 min row, bike, ski, or jog then 3 sets 10 walking toe touches 5 snatch grip deadlift 5 hang muscle snatch 20 sec hollow body hold

ACCESSORY-KNEE HEALTH

B

The month of June we will focus on knee health on Tuesdays! 2 sets 25 tibialis raise 25 fhl calf raise then 2 sets 25 Patrick step each leg -this should be felt in the lower quad right above the knee. Keep hips locked out. Modify to no elevation

"JAVA" POWER HOUR

C

3 Rounds for time 30 calorie rower 20 ab mat sit ups 10 barbell power snatches @95/65 20 ab mat sit ups 30 calorie rower work/rest ratio 1:1 Score is total work time, NOT including the rest periods. Work/rest ratio= 1:1 Example: if you work for 6:24, you will rest for exactly 6:24 for that rest period. If you work for 4:55, you rest for 4:55. Goal: similar round times. We don't want to blast through the first round, and fall off by 30 seconds or more in the 2nd round. SCALING OPTIONS modifying the rower if you don't have one 200-400m run 90 sec of shuttle runs in 25ft increments https://www.youtube.com/watch?v=7gxdoc3ACoU 20 burpees https://www.youtube.com/watch?v=auBLPXO8Fww 60 seconds of double unders or 90 seconds of single unders (or a specific amount) same calorie ski: https://www.youtube.com/watch?v=9Jqcxr8Iq5E 20 calorie air bike: https://www.youtube.com/watch?v=t0SgLc2dWfo Or anything other movements you'd like to do. Modifying the snatch: -decrease weight -modify to dumbbell snatches x 2

MOBILITY POWER HOUR

D

Banded bully-2 min per side cobra stretch 2 min

Saturday
HALF HOUR HERO

WARM UP HALF HOUR HERO

A

3 sets 10 walking toe touches 10 dumbell deadlift or 15 glute bridges 20 sec hollow body hold 10 cossack squats per side

OPTIONAL KNEE HEALTH ACCESSORY

B

The month of June we will focus on knee health on Tuesdays! 2 sets 25 tibialis raise 25 fhl calf raise then 2 sets 25 Patrick step each leg -this should be felt in the lower quad right above the knee. Keep hips locked out. Modify to no elevation

JAVA MINIMAL

C

3 Rounds for time 30 alternating leg v-ups 25 dumbbell goblet squats @50/35 20 strict pull ups 25 dumbbell goblet squats @50/35 30 alternating leg v-ups -rest 90 sec between sets- Score is total working time, not including the 90 sec rest periods. Scaling options for strict pull ups: Decrease reps down to 10 or less based on skill level 10-20 kipping pull ups 25 dumbbell bent over row 100ft dumbbell farmer carry 20 ring rows

JAVA BODYWEIGHT

D

3 Rounds for time 30 alternating leg v-ups 30 air squats 30 plank shoulder taps (30 per arm) 30 air squats 30 alternating leg v-ups -rest 90 sec between sets Score is total time, not including the rest time.

MOBILITY HALF HOUR HERO

E

Banded Bully 2 min a side EASE into the stretch OR twisted cross for 2 min a side Cobra stretch: 2 min passive stretch

Saturday
BISON STRENGTH

WARM UP BISON STRENGTH

A

4 sets 6 atg split squats per leg 10 cossack squats per leg 20 sec hollow body hold

B

Front Squat

4 x 6

C

Dumbbell Rear Foot Elevated Split Squat

4 x 10

D1

Goblet Cossack Squat

3 x 10

D2

Iso Lunge Hold with Heel Elevated

3 x 0:30

D3

Serratus Crunch

MOBILITY BISON STRENGTH

E

A.) 3 x 5 Reverse Nordics rest 30 sec between sets B.) 2 min couch stretch -after a minute of passive stretching, you can squeeze glutes, and drive knee into ground to feel more of stretch

Coach
coach-avatar Blair Chapman

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