Disclaimer: I am in no way affiliated with NEVERsate Athletics or their coaching team (including Brian Alsruhe). I am merely archiving old content which was and is given away for free. No piracy or any illegal intentions are made on this website by myself, or any other party affiliated with it.
Disclaimer: I am in no way affiliated with Stronglifts or their coaching team (including Mehdi Hadim). I am merely archiving old content which was and is given away for free. No piracy or any illegal intentions are made on this website by myself, or any other party affiliated with it.
About:
| Day 1 | Day 2 | Day 3 | NEXT WEEK: |
Squat1×5 @ 90% |
Squat2×5 @ 70% |
Squat1×5 @ 80%1×3 @ 95%1×8 @ 70% |
REPEAT
INCREASE BY 5% |
Bench1×5 @ 90% |
Press1×5 @ 90% |
Bench1×5 @ 80%1×3 @ 95%1×8 @ 70% |
REPEAT
INCREASE BY 5% |
Row1×5 @ 90% |
Deadlift1×5 @ 90% |
Row
1×5 @ 80%1×3 @ 95%1×8 @ 70% |
REPEAT
INCREASE BY 5% |
Disclaimer: I am in no way affiliated with The Outlaw Way or their coaching team (including Rudy Nielson). I am merely archiving old content which was and is given away for free. No piracy or any illegal intentions are made on this website by myself, or any other party affiliated with it.
Disclaimer: I am in no way affiliated with Marcus Filly, FBB, or any other people/organization affiliated with OPEX, or Revival Strength/Awaken Training Series. I am merely archiving old content which was and is given away for free. No piracy or any illegal intentions are made on this website by myself, or any other party affiliated with it.
The sheets by movement types:
Shoulder Stability
Complexes
Conditioning
Please Note: this is a work in progress, any constructive criticism is more than welcome. Thank You.
Train Sink or Swim (free adult swimming tips)
The Crossfit Glossary (by roundsfortime.com)
Pull Up Volume Training Plan (Strict + Kip)
The Barbell Physio – Improving OH Strength & Stability
Strategic Athlete – Bulletproof Shoulders
The PT Initiative – High Performing Shoulders
Disclaimer: I am in no way affiliated with Crossfit INVICTUS, CJ Martin, or any other people/organization affiliated with Crossfit INVICTUS. I am merely archiving old content which was and is given away for free. No piracy or any illegal intentions are made on this website by myself, or any other party affiliated with it.
Past Programming Archives:
Crossfit Football Archive (Discont.)
ALL SETS % OF HEAVY SINGLE
Power Snatch 3r HS
Power Snatch 5×3 @83%
DB Snatch ME
F Squat 3×5,5,5+ @93%
DBL KBL RDL @33X1 3×12
Strict HSPU 3×30 sec ME
WOD
For Time: (20min time cap)
50 Push Press, 115/75
30 FR Walking Lunge, 115/75
50 HSPU
30 FR Walking Lunge
50 Push Up
30 FR Walking Lunge
5 rounds
bike: ride 1:00, rest 5:00
Back+ Ab
5 rounds
5 Verticle Dragon Flag
60 Arch Body Rock
ALL SETS % OF HEAVY SINGLE
Power Clean + Power Jerk 1+3r HS
Power Clean & Power Jerk 5×1+3 @83%
Muscle Clean 10r @50%
Front Squat 4×5,5,5+@93% (of 1RM FS)
Bench Press 4×6 @86% (of 1RM BP)
3 rounds:
Run 800 m
Recover 200 m
Bike 20min (Airbike)
5 rounds
15 Reverse Hyper (weighted/banded)
60 Hollow Body Rock
ATTENTION: This programming (Crossfit Football) has been DISCONTINUED. Instead, Power Athlete HQ have moved on to offer more advanced and specific programming. Their new program is called Johnnie WOD.
Past Programming Archives:
Analyze Training 