Program Design Examples

Jul 22nd, 2013

Comments: 0
Category: Josh Lewis

Program Design Examples

Group

 

Program Design by Jessica Lewis

Client: Female 45 years old, beginner, no assessment issues. Priority upper body strength, structural balance with lower extremity and basic aerobic endurance.

A1 Incline Knee pushups 3010 tempo 8-10 x 3 rest 1 min

A2 18′ step ups 8/leg x 3 rest 1 min

B1 Seated DB vertical press 3010 tempo 12 x 3 rest 20 sec

B2 Goblet squat 3010 12 x 3 rest 20 sec

B3 Row 150 at 85% rest 1 min x 3

C Side bridge from knees 45 sec /side x 2

Program Design by Josh Lewis

Client: 27 year old female, intermediate level crossfitter. Priority strength endurance.

4 sets: at 85%

8 back squat at 95#

12 kettlebell swing eye level 52#

Row 300m

rest 2 min bt sets

4 sets: at 85%

3 strict chin-ups

8 touch n go power clean 75#

Airdyne 10 cals

rest 2 min bt sets

Program Design by Alex Fratini

Clients: Middle 50’s, no assessment issues. Clients goals are to be functional and well rounded. 2 years experience within a semi private structured setting at GG. Note these are not “beginners” but intermediate clients.

A1 Back squat 21X1 6 x 4 rest 1 min

A2 Standing DB hammer curls 4010 tempo 8/arm x 4 rest 1 min

+

For time:

100 Jump ropes

10 burpees

90 Jump ropes

10 burpees

80 Jump ropes

10 burpees

70 Jump ropes

10 burpees

60 Jump ropes

10 burpees

Rest 3 min      Times = 6:52    7:12   7:13

+

20 sec of sit-ups

10 sec of rest x 4

 

Add a comment

Your email address will not be shared or published. Required fields are marked *

%d bloggers like this: