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*ALL WORKOUTS INCLUDE SCALES FOR EVERY LEVEL OF FITNESS AND HAVE SUGGESTED WEIGHTS FOR BOTH MALE AND FEMALE
"COMPLETE" 12 Week Strength & Conditioning Program:
A.P.O's "COMPLETE" 12 Week Strength & Conditioning Program runs 3 days a week for 12 weeks. Each Workout of the Day ( WOD ) contains 3 parts:
- Strength
- Metcon
- Conditioning
This program is designed to increase your strength in these major lifts:
- Back Squat (and Front Squat)
- Snatch (and Muscle Snatch)
- Power Clean (and Hang Clean)
- Deadlifts
- Bench Press
As well as challenge your conditioning with these cardio exercises:
- Air Bike
- Run
- Rower
- Ski Erg
- Burpees
Scaled options are included for most movements. This program is for intermediate to advanced athletes. Each workout should take you approximately one hour to complete not including warmup.
*All weights are suggested - please adjust according to fitness level.
Every WOD needs a Warm-Up! Grab a copy of another one of our best selling programs "100+ Warm-Up Routines" CLICK HERE
"Open Prep" Workouts Vol. 1:
One of our most complete programs yet! Our 12-week "Open Prep" program is packed with over 60 workouts designed for the athlete that wants to perform at their peak in the upcoming season.
The premise of this program is designed to build and maintain strength in the mandatory lifts for the "Open" while providing the conditioning and aerobic base to push further and harder than ever.
This 12-week program prioritizes conditioning first and will get the most out of your body and mental game. Every day will be comprised of a WOD, followed by a variety of interval pieces. Building and maintaining your motor takes top priority.
The program also provides scaled versions of each movement as well as scaled weights to provide guidance for the intermediate athletes accepting the challenge the “Open” presents.
So whether you are a fire-breathing machine or participating in the “Open” for the first time this program has all the tools you need to be at your best!
Every WOD needs a Warm-Up! Grab a copy of another one of our best selling programs "100+ Warm-Up Routines" CLICK HERE
* Results may vary. Proper diet exercise is necessary to achieve the results you want. We are not doctors and this is not to be taken as medical advice.
***This is an e-book
