AA Athlete Coaching
Learn from the best, from one who has overcome every obstacle, and climbed that mountain before you.
The ultimate 5-day-per-week training program designed specifically for Masters athletes who want to perform at their peak—whether you're a Weekend Warrior or aiming for the CrossFit Games.
Created by Triple CF Masters Games Champion, Champion for Health & your 'Recovery Queen' Amanda Allen, this program addresses the unique needs of aging athletes, blending strength, conditioning, mobility, recovery, and mindset training into a structured system that enhances longevity and performance. You will benefit from Amanda's gnarly experience, wisdom and proven achievements.
AA ATHLETE COACHING focuses on building resilience, optimising energy systems, improving movement efficiency, preventing injury and nailing recovery, ensuring that every athlete can push their limits while maintaining health and sustainability in their training.
With progressive programming, expert guidance, a supportive community, and AA at your finger tips to trouble shoot and support you on your journey! This is the complete solution for Masters athletes who refuse to slow down.
Stay strong, stay fast, stay resilient, and stay in the game.
Programming is offered in 8 week blocks. Payment can be made weekly on a recurring payment cycle, or in 8 week blocks (offering a $20 savings).
*INDIVIDUALISED PROGRAMMING IS AVAILABLE UPON APPLICATION
$200/month (please email Amanda direct at amandacrossfitallen@gmail.com)
AA ATHLETE PROGRAMMIN COST:
$40/week (automatically debited)
$300/8 week block (automatically debited)
SAMPLE WEEK AA ATHLETE PROGRAM:
MONDAY
A.) EMOM X 10
5,5,4,4,3,3,2,2,1,1
Back Squat Build to 1RM for day
B.) EMOM x 12
- 3 Thrusters*
- 5 Strict Pull Ups*
*build to heavy for day
C.) 10min AMRAP
50 Wallballs 9/6kgs to 8/10’
40 T2B
30 Snatch @ 60/40kg (TIE BREAK AT END OF SNATCHES)
20 RMUs
Rest 1 min
Then 5mins to set:
1 RM Clean & Jerk
TUESDAY
A.) 3 Rounds (18mins)
ON:
0 mins - 5 TnG Power Snatch @ 50%
1 mins - 4 P Snatch @ 60%
2 mins - 3 P Snatch @ 70%
3 mins - 2 P Snatch @ 80%
4 mins - 1 P Snatch @ 90% (1 attempt only)
Rest 1 mins after each full round (15 reps ea round)
*increasing weight each minute, solid, fast reps, no misses, focus on strong clean reps, chase smooth controlled form! Have a plan, be efficient. Stay calm. Have fun.
B.) EMOM x 12
- 30sec Max Dist HSW
- 10 Ring Rows (Elevated feet)
C.) 15min Cap
Power Snatch @ 40/30kg
Cal Row
WEDNESDAY
A.) 3 Rounds (18mins)
ON:
0 mins - 4 TnG Squat Clean & J @ 50%
1 mins - 3 TnG Squat Clean & J @ 60%
2 mins - 2 TnG Squat Clean & J @ 70%
3 mins - 1 TnG Squat Clean & J @ 80%
4 mins - 1 Squat Clean & J @ 90% (1 attempt only)
Rest 1 mins after each full round (11 reps ea round)
*increasing weight each minute, solid, fast reps, no misses, focus on strong clean reps, chase smooth controlled form! Have a plan, be efficient. Stay calm. Have fun. Chase a big heavy single x 2 for last round!
B.) EMOM x 8
7 DB S2OH @ 25/15kg/hand
5 C2B
C.) 5 RFT
50 DUs
15 Burpees Over Bar
10 Hang Squat Clean @ 70/50kg (or 70%1RM)
THURSDAY
REST
FRIDAY
ENDURANCE FEAST A LA HYROX
(Record score each week)
60min Cap
1000m Row
1000m Ski
1000m Row
400m Farmers Carry @ 24/16kgs
1000m Row
100 Burpees
1000m Row
100 Wallballs 9/6kg to 8/10’
1000m Row
100m DB Lunge 22.5/15kgs (back rack)
1000m Row
SATURDAY
A.) EMOM x 14
- 5 TnG Deadlift (increasing to 5RM for day)
- 1-5 UB BMU (scaled as required)
B.) 5 Rounds
Weight Vest:
5 False Grip Strict Ring Pull Ups
5 Ring Rows
5 Ring Push Ups
5 Ring Dips
20 Box Step Overs @ 24”/20”
C.) Death by Back Squat @ 80% BW
EMOM increasing by 1 rep until failure
Starting at 1,2,3,4,5,6,7,8,9…
D.) Death By Kip HSPU @ 1” def
EMOM increasing by 1 rep until failure
Starting at 1,2,3,4,5,6,7,8,9….