Functional Fitness

Functional fitness produces elite results by effectively combining weight lifting (both Olympic and power), gymnastics, and sprinting.

It is the program of choice of many elite athletes, military veterans, and everyday folks looking to achieve elite levels of fitness.

Training sessions are high intensity and will focus on proper execution of all movements.

To maximize results we suggest training 2-3 days in a row, followed by one day of rest. This ensures proper programming, progression, and recovery.

”Fair Game”

June 17

Bench Press for load:
-Build to a heavy single

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On the 2:00 x 8 Sets:

9 Kettlebell Swings (70/53)

12 Hand Release Push-ups

21 AbMat Sit-ups

Max Calorie Bike Erg

“hold it together”

June 18

For Time:

150/120 Calorie Row

90 Chest to Bar Pull-ups

60 Dumbbell Box Step-ups (20")

Dumbbells: (50/35)'s

* Partition however you'd like

Time Cap: 35 Minutes

“Hell end”

June 19

Power Clean for load:
Build to a heavy single

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3 Rounds for Time
400 M Run
12 Power Cleans (135/95)
21 Burpees

Time Cap: 18 Minutes

“Ground rule double”

June 20

5 Rounds For Time:
50 Double Unders
36/30 Calorie Bike
8 Dumbbell Push Press (R)
8 Dumbbell Push Press (L)

Rest 1 Minute Between Sets

Dumbbell: (70/50)

Time Cap: 30 Minutes

“Lean & mean”

June 21

Front Squat for load:
Build to a heavy single

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15-12-9:
Toes to Bar
Front Squats (155/105)
Calorie Row

1:00 Minute Rest

15-12-9
Toes to Bar
Front Squats (115/85)

Time Cap: 18 Minutes

“The powers that be”

June 22

3 Rounds For Time:
400 Meter Run
40 Power Snatches (95/65)
400 Meter Run
40 Burpee Box Jumps (24"/20")

* Teams of 2
* One Partner Works at a Time
* Switch After 200 Meter Runs

Time Cap: 35 Minutes

“Steady as she goes”

June 23

AMRAP 35
15 Calorie Bike Erg
15 Push Ups
15 Shuttle Runs
15 V-Ups
*25’ down and back = 1 shuttle run