New

Weight Loss Blueprint

C-Roy Strength & Performance

Coach

Chris Roy

This is YOUR blueprint to losing weight - THE RIGHT WAY.

Losing weight isn't just about the number on the scale. If you are to effectivley lose weight - AND KEEP IT OFF - then you need to ensure you are losing the right weight and going about it in the correct way.

That is why a subscription with the Weight Loss Blueprint also comes with admittance into the private WLB Facebook Group where you will have access to coaches and resources for training, diet/nutrition, and lifestyle needs to ensure we are prepared on all fronts to get you into the best body of your life.

This subscription will provide you with everything you need to start dropping the pounds - the only thing that's left is to jump in!

Let's GO!!!

$15 / mo

Start My 7-Day Free Trial

Scalable Workouts For Any Fitness Level

Our program features multiple and varied workouts each week - all of which are easily scalable to meet you where you are. This ensures we are safely preparing our body to be in the most optimal state to burn fat and improve our fitness.

Improve All Aspects of Your Fitness

Our program isn't just endless hours of torture on a hamster wheel. We work all aspects of fitness to provide variety in our training as well as a well-rounded and capable body that you can be proud of!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Kettlebells // Bench

Recommended

Cardio Equipment // Circuit Equipment

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Zone 2 Cyclical Work

1 x 30:00

Conditioning

Full Body Stretch

Pec Wall Stretch - 1 minute per side Couch Stretch - 1 minute per side Tactical Frog w/ Internal Hip Rotation - 20 per side Banded Hamstring Stretch - 1 Minute per side Knee Hugs - 1 minute per side Calf Stretch - 1 minute per side

Monday

Conditioning

Full Body Warm Up 2

5-10 Minutes of Aerobic Then 20x Pass Thru + 10/10 World's Greatest Stretch + 20x Elephant Walks + 10/10 Thoracic Rotation + 25x Band Pull Apart OR 15x Face Pull (2 sets) + 5/5 Single Leg Glute Bridge w/ 3s pause at top (2 sets) + 60 seconds of planks (break up in sets of 15-20 seconds)

Goblet Squat

3 x 10

Barbell Row

3 x 12

RDL

3 x 10

1-Arm KB overhead press

3 x 20

Plank

3 x 0:30

Tuesday

Zone 2 Cyclical Work

1 x 30:00

Conditioning

Full Body Stretch

Wednesday

Conditioning

Full Body Warm Up 2

DB Bench Press

3 x 10

DB Walking Lunges

3 x 20

Leg Press

3 x 15

1-Arm DB Row

3 x 20

Decline Bench Sit Ups

3 x 15

Thursday

Conditioning

Full Body Warm-Up 1

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)

Rowing

10 x 30

Push-Up

5 x 10

KB swings

5 x 10

Farmers carry

5 x 60

Friday

Conditioning

Full Body Warm Up 2

Hex Bar Deadlift