Train With Hale

Cover 3 Performance

Functional Fitness
Coaches
Bobby Gierszal and Haley Gierszal

Brought to you by Cover 3 Performance, Train with Hale is Coach Haley’s exact training regimen.

Divided into daily focuses, this program is designed with strength, longevity, and health in mind.

Having done CrossFit for almost 8 years, Haley still has such a love for CrossFit but is unable to tolerate the constant high volume and intensity of daily metcons without experiencing injury.

She’s tried bodybuilding, endurance sports, and more - yet always comes back to CrossFit.

So she had a problem to solve - how can she still do CrossFit while managing the intensity and keeping her body healthy and injury free?

This is how Train with Hale was born - a training program that blends all the aspects of CrossFit while keeping modalities separate to keep your body strong and healthy.

In this program you’ll find an absolute strength (powerlifting) day, a mono-structural (cardio) day, a gymnastics focused day, a power based (olympic) day, a body-building style day, and a full metcon based “CrossFit” day.

Through this, Haley is able to really push her strength and fitness in all realms while managing intensity to stay injury and pain free.

Want to still do Crossfit, injury-free and work out with Coach Haley?

Sign up today and get a free 7-day trial.

Features
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Programming 6 days per week
6 days of programming per week including warmups, strength, metcons, accessory, active recovery, and more!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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.
Equipment
Required
Barbell // Pull-up bar // Kettlebells // Dumbbells // Rower // Bike // Bench // Jump Rope // Medball // Box
Recommended
Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Rest Day
Monday
Mono-Structural-Mania

Weight Vest Walk

A

30-45 Minute Walk *vest can be any desired weight, but ideally something that helps your HR hover around 120-140bpm.

B1

V-Sit

1 x 2:00

B2

Pigeon Stretch

1 x 1:00

B3

Seal Stretch

1 x 1:00

B4

Down Dog

1 x 1:00

B5

Wall Fold

1 x 2:00

B6

Half Lotus on Wall

1 x 1:00

B7

Foam Roll

Tuesday
Big Girl Lift: B Day 

A

Deadlift

5 x 5 @ 70 %

B

Bench Press

3, 3, 3, 6, 6, 6 @ 80, 80, 80, 70, 70, 70 %

C1

Barbell Lunge

3 x 10

C2

Copenhagen Raises

3 x 12

D

Overhead Barbell Hold

2 x 1:00

E1

Incline DB Bench Press

3 x 10

E2

Incline DB Row

3 x 15

F1

DB Lateral Raise

F2

Pike Handstand Pushup

Wednesday
Gymnasty Girl

Gymnasty Girl Warmup

A

2-3 minute easy cardio of choice -then- 5-10 minutes of foam rolling/stretching -then- Primer: 2 Rounds: 5 Strict Hanging Knee Raises 25ft Bear Crawl 3 Reverse Burpees *the goal is to work on rolling as smoothly as possible and sticking the landing! 25ft Reverse Bear Crawl

B1

Straight Arm Banded PVC Lat Pulldown

3 x 10

B2

Strict Knee to Elbow

3 x 5

Conditioning

C

Freestanding Handstand Progression

Freestanding Handstand Progression 5-6 Sets: 20 Second Hold @ Wall Facing HS Hold -rest 1 minute between sets- Overview: Step 1: Wall Facing Handstand Hold Notes: - Begin by performing a wall walk to reach the wall facing handstand position. - Think about the following cues: Grab the ground with your fingers. "Scap Push-Up" the ground away from you. (engage your shoulders and lats) Squeeze your core. (pull your ribs down by squeezing your abs) Nacho Libre Butt. (Squeeze your butt cheeks) Point your toes at the ceiling. Requirement to advance to step 2: - Must be able to hold a proper wall facing hold for :20 or more before advancing to the first box progression. Step 2: Pike Position Single Leg Lift Notes: - Begin by finding a proper pike handstand hold, then slowly lift one leg until it is stacked directly over your upper body. - Begin by just performing a hold with that one leg over you for :05-:10 before switching to the next leg. - Once you are comfortable in that position, begin to slowly alternate your legs until you are able to perform the requirement to advance. Requirement to advance to step 2: - Must be able maintain a proper pike position and perform 10 reps (5 per leg) without dropping or losing your core. Step 3: Chest to Box Handstand Hold Notes: - Begin with a 30in box that offers a good amount of support for you to balance. - Once you are capable of holding on a 30in box for at least :15, reduce the box height to 24in and continue that trend until you are able to meet the requirement to advance. Requirement to advance to step 3: - Must be able to maintain your position for :15-:20 on a 20-24in box without receiving any help other than the box. Step 4: Stacked Plate Handstand Hold Notes: - Begin by stacking at least 3 - 45lbs plates and letting your forearms brace on the plates to assist your handstand hold. - Progress this hold until you no longer need any plates to hold a freestanding handstand hold!

D1

Strict Bar Dips

D2

Strict Pull-Up

E

GHD Hollow Hold

4 x 0:20

Interval Conditioning

F

10 Minute E2MOM: Minute 1: 20 Calorie Bike (C2 or Echo) Minute 2: Rest

G

Foam Roll

Thursday
Aerobic Bodybuilding (BURN)

Burn Warmup

A

Primer: 2 minute row, run, bike, ski Movement Specific: 20 Plank Shoulder Taps 15 Hollow Rocks 15 Arch Rocks 10 Plank Walk-ups 6 Alligator Rolls (R+L = 1) 10 Reverse Sit-ups x 2

BURN

B

25 Minute AMRAP: 12 Dumbbell Push Press (Heavy) 150ft Walking Lunges 3-6 Pike Strict Handstand Pushups 75ft Broad Jumps 3 Handstand Pushup Negatives (:03 negative) 20 Box Step Ups 6-12 Handstand Pushups 10 Box Jumps (24/20)

C1

Barbell Bicep Curl

3 x 15

C2

Barbell Overhead Tricep Extensions

3 x 15

C3

Barbell Shrug

3 x 15

Friday
OLYMPIC SPEED QUEEN

Agility Drills

A

Warmup Speed Drills: (all 30-50ft at a time) Knee Hug & Quad Stretch Frankenstein & RDL High Knees @ 50% Butt Kicks @ 50% Run @ 50% High Knees @ 70% Butt Kicks @ 70% Run @ 70% High Knees @ 80+% Butt Kicks @ 80+% Run @ 80+% Learn/Practice: A Skip, B Skip Wall Drill 3 Sets: 10 reps (5 per leg, slow pace - driving the knee up aggressively each rep) Sled March 3 Sets: 50ft (2+ 45lbs plates on sled, marching pace but powerful driving steps)

Prep

B

Friday Warmup CF 101

2-3 minutes easy cardio of choice -then- 5-10 minutes foam rolling/stretching -then- Primer 1: 2 Rounds: 20 Alternating Jumping Split Lunges *10 reps per leg 3 Max Height Vertical Jumps *building in effort with each attempt 10 Babymakers

Snatch Primer

C

2-3 Rounds: (can add a small amount of weight through rounds) 3-5 Snatch Grip RDLs 3-5 Snatch Pull Plyos 3-5 Slow Motion Snatches 3 Snatches

D

Snatch Balance

5 x 4

E1

Plyo Push-Up to Plates

4 x 4

E2

Sled Push

4 x 50

F1

Ring Support Hold

3 x 0:20

F2

Feet Elevated Ring Row

3 x 10

Saturday
Saturday SMACKDOWN

Conditioning

A

Saturday Warmup CF 101

200m run or 1 min row -into- PVC Warmup: 10 Pass Throughs 5/5 Around the Worlds 5 PVC Kang Squats 5 PVC OHS -into- PVC Positional Snatch Warmup: 3 High Hang Snatch Shrugs 3 Hang Snatch Shrugs 3 Snatch Shrugs 2 High Hang Muscle Snatches 2 Hang Muscle Snatches 2 Muscle Snatches 1 High Hang Squat Snatch 1 Hang Squat Snatch 1 Squat Snatch -then- 1-2 Rounds: 3 snatch grip barbell RDLs 3 snatch pull plyos 3 hang muscle snatches 3 slow motion squat snatches 3 tall snatches

Saturday Smackdown

B

“Snatch & Go” 20 Rounds For Time: (10 rounds per partner) 200m Run 1 Squat Snatch or Overhead Squat (Haley) @ 185/125 (155/105) (115/85) (95/65) *30 Minute Time Cap Target Score: 20-30 Minutes Stimulus: Another fun Saturday throwdown partner WOD with some oly lifting! The snatch should be approximately 70-80% of your 1RM and something that is challenging but also something you can hit under some fatigue. If you feel great, feel free to see what kind of weight you can move today! Push the run pace to be a fast 200m run, get inside and hit the snatch as fast as possible.

Coaches
coach-avatar Bobby Gierszal

The CrossFit Strength & Conditioning Coach

coach-avatar Haley Gierszal

CrossFit Nutrition Coach & Mentor

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Join the Train With Hale community!

Guarantees are dangerous territory in the fitness realm. However, we know this program WORKS for Haley. It will 100% work for you too if you follow the program closely and keep showing up! Jump on the bandwagon and get STRONG AS HALE!

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