Cross Training Introductory Program

This CROSS TRAINING INTRODUCTORY PROGRAM is 4-weeks long an was designed and run by Coach Derek for 2 cycles in order to build higher levels of metabolic conditioning for military-style training. It will give trainees a great idea of what cross fit-style/SOF training is all about.

Workout/Program Parts:

• FB strength = full body
• Acc. = accessory lift
• UB strength = upper body
• LB strength = lower body
• METCON = metabolic conditioning
• Endurance & strongman = just what it sounds like

FAQs:

How long will it take? Workouts can last as little as 30 minutes, or as long as 90 minutes depending on your ability to adapt and how much rest you would like to take.

Who is it for? Ideal for functional fitness populations, cross-fitters, athletes in the off-season or those that work within the tactical community (police, military, firefighters, first responders, etc.).

What if I don't have a certain piece of equipment? Thats fine, just switch out that movement for a similar/like movement. An example of this is an exchange of a core movement for another core movement, or a conditioning movement for another conditioning movement.

What equipment do you need? Barbell, Dumbbells, Squat Rack, Kettlebells, Band/Chains, Sandbags & Medicine Balls (Battle Ropes, Plyo Box & Sledgehammer also ideal)