Train of Command: Training by Lindsey Grasis in TrainHeroic

Train of Command

CrossFit
Coach
Lindsey Grasis

Welcome Commandos!

This is an online CrossFit training programmed designed by Lindsey Grasis and Nathan Kuffrey. 

A list of certifications we hold that are applicable to our programming experience and knowledge are the following:

CrossFit L1, CrossFit L2, NASM, CSCS, and USAW. 

Who we are: We are both first responders - Nate a police officer, Lindsey a firefighter - which is why we decided on the name "Train of Command" for this program (as a spin off on 'chain of command'). We are both individual CrossFit gym owners as well as competitive athletes.  We have competed at Semi Finals and Regionals (as it was previously known) and have always programmed for ourselves and our gym members.  We have decided to expand our program to the public as we have all seen great results - and we hope you join us on our fitness journey! 

The way the program works: Monday, Tuesday, Wednesday, Friday, and Saturday will always include a strength piece and metcon, as well as two of the following: Olympic lifting, accessory work, gymnastic/skill work, or conditioning. You can expect the entire program on the above listed days to take anywhere from 1:30 - 2 hours. You can also pick and choose two of the four pieces to shorten your training session to an hour or under. 

Thursday WILL be a training day, however, it will be used as what we call "Active Recovery." This day will only have one conditioning piece that will last between 20-40 minutes in duration. You can also choose to use this day to catch up on any programming you might have missed earlier in the week.

Sunday is a full rest day. We highly recommend using this day to catch up on sleep, spend time stretching, and drinking plenty of water so you can feel ready to go again on Monday.

Levels: There will be three different levels to each workout. RX+ is for the athlete who goes above and beyond the usual classroom programming on a daily basis. Should be able to complete most Hero workouts and Regional level workouts as prescribed.  RX is for the athlete that can do most benchmark and class workouts as prescribed.  Fitness is for the everyday athlete that wants to simply focus on living a healthy lifestyle and/or for someone new to Crossfit.

If you have any questions, please do not hesitate to reach out to either of us!

Thanks and see you on the leaderboard!

-Lindsey and Nate

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
Standard equipment found in a CrossFit gym is required for this program:- Barbell- Plates- Dumbells- Rower / Bike / Ski Erg- Wall Ball- Jump rope- Rig- Rings- Box- Kettlebell- GHD There will be substitution options available if you do not have certain pieces of equipment. 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-11-8

A

Back Squat

4 x 8

Circuit

B

METCON For time (cap at 15): 10-1 front squats (from the ground) toes to bar lateral burpees over the barbell RX 125/85# RX+ 155/105# Fitness: 95/65# and knee raises as a substitute for toes to bar Rep scheme goes 10, 9, 8, 7, 6..... down to 1

Circuit

C

Sprint Conditioning: EMOM 20: 0:20 work, 0:40 rest assault bike calories *RPE 8-9. Push the pace on the 0:20 window and recover the best you can during the rest. You may keep the pedals moving slow during the rest period.

D1

Plank

3 x 1:30

D2

DB Farmer's Carry

3 x 2:00

Monday
2021-11-9

A1

Strict Press

5 x 10

A2

DB single arm upright row

5 x 8

Power Clean + 3 Jerks

B

1 power clean + 3 jerks (you may choose to split jerk or push jerk) -Every 90 sec x 4 sets: working from 50-70% these should be your warm up sets focusing on perfect form and skill work. Build in each set if successful and you are happy with your perfect of the lift -Directly into Every 2:00 x 3 sets - working from 70-85% of 1RM clean and jerk, if you know what that is. If you don't, build to a moderately heavy complex. - do not increase weight if a lift is failed - do not exceed 85% today Side note: If you don't know many of your 1 rep max numbers, don't worry. We will be testing maxes on T.O.C shortly on down the road.

Circuit

C

METCON (cap at 18:00) 4 rounds for time: 12 power cleans 10 push jerks 8 handstand push ups 100 double unders RX 135/95# RX+ 165/115# and strict HSPU fitness: 95/65#, 200 single unders, and 10 hand release push ups (you may also modify down to knees)

Circuit

D

Odd object conditioning x 21 minutes (7 rounds) Min 1: 100 ft sandbag carry Min 2: 50 ft sled push or pull (use a weight that takes you at least 0:35 - challenge yourself) Min 3: 10-15 weighted GHDs RX & RX+ 150/100# sandbag and 20/14# med ball for GHDs Fitness: 100/80# sandbag and 14/10# med ball for GHDs If you do not have a sandbag, do a double KB front rack carry (RX+ 70/53s, RX 53/35s, 35/25s). If you do not have a GHD, you may sub that out for weighted sit ups. If you do not have a sled, you may sub this out for plate pushes.

Tuesday
2021-11-10

A1

Romanian Deadlift

4 x 10

A2

Goblet Split Squat

4 x 8

Circuit

B

METCON: AMRAP 3:00 x 5 rounds 8 double DB deadlifts 8 double DB front rack reverse lunges 9/7 cal assault bike -rest 1:00 after each AMRAP. Pick up where you left off- Score is total reps. RX & RX+ 50/35s Fitness: 35/20s

Circuit

C

EMOM 15 - 6-12 strict pull ups - 25-40 ft handstand walk - ski erg* (cals below) RX+ 14/12 RX 12/10 fitness: 10/8 *if you do not have access to a ski erg, you may sub this out with Row cals (add 2 calories to above rep scheme if so). If you can't handstand walk but are close, you can substitute this out for 0:30 handstand walk attempts. You may also choose to sub it out for 2-3 wall walks (0:40 of work) For pull ups, they do not need to be unbroken - but stay as unbroken as possible and choose a challenging number for you. For scaling option, completed banded strict pull ups or ring rows. For a more challenging option, add weight.

Wednesday
2021-11-11

Circuit

A

4,000m row for time -Every 500m, complete 15 lateral burpees over the rower. Once you hit 4,000m you are done the workout . You do not finish with burpees. Steady, methodical pace for your conditioning today as it is on the longer side. You may also choose to run 2 miles; completing 15 burpees every 400m.

Thursday
2021-11-12

A

Overhead Squat

B

Hang Snatch

Circuit

C

METCON AMRAP 6 10 hang power snatch (75/55) 5 overhead squats 10 pull ups rest 2:00 AMRAP 6 6 hang power snatch (95/65) 3 overhead squats 6 chest to bar pull ups rest 2:00 AMRAP 6 2 hang power snatch (115/80) 1 overhead squat 2 bar muscle ups RX+ 115/75, 135/95, 165/115 fitness: empty barbell, 75/55, 95/65. For the first 6:00 AMRAP: 10 ring rows. Second 6:00 AMRAP: 6 jumping pull ups. Third 6:00 AMRAP: 2 banded strict pull ups (make it a challenging band). If you are able to complete the weight but not the gymnastics, use a band as needed.

Circuit

D

Conditioning: 4 rounds 2:00 c2 bike cals rest 0:30 2:00 row cals rest 0:30 RPE: 5-6. Pick a pace you can move and maintain across all four rounds. Score is total calories. If you do not have a concept 2 bike, you may sub this out with an assault bike or complete all eight 2:00 intervals on the rower.

Friday
2021-11-13

Circuit

A

On a running clock, Min 0-25:00 10 rounds for time 1 rope climb 2 power cleans (185/135#) 200m run (or 12/10 cal bike) RX+: legless climbs and 245/165# fitness: 3 strict pull ups or banded strict pull ups and 155/105#. If additional scaling is necessary, complete 7 ring rows and 125/85# If completing this as a team of two, it will be 10 rounds for time 2 rope climbs 4 power cleans 200m run together (or both complete 12/10 cal bike simultaneously)*

Squat Clean

B

From minute 25:00-40:00 Establish a heavy squat clean *if done as a team, you may have your own barbells. One person lifts at a time.

Circuit

C

From min 40:00 - finish (cap at 60:00) 3 rounds for time 500 m row 40 wall balls 20 box jump overs RX and RX+ 20/14# med ball and 24/20" box fitness: 14/10# med ball and 24/20" box step overs If done as a team, with one partner working at a time... 3 rounds for time 800 m row 80 wall balls 40 box jumps overs (cap for teams will extend to 70:00)

D1

Ring Dips

4 x 8

D2

DB Lateral Lunge

4 x 14

D3

Standing Arnold Press

4 x 8

Saturday
2021-11-14
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