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Week 4 BUILDING FUNCTIONAL STRENGTH

Monday

Warm-Up

3 Sets:

15 Glute Loop Prisoner Good Mornings

20 Quadruped Shoulder Taps

10 Glute Bridge V Walkouts

10 Alternating Step ups

Strength

Superset 1

A1) Banded Rack Pull: 21X1;

10-12 reps; rest 60sec x 3 sets

*Use straps if you can

A2) Rear Foot Elevated Split Squat*: 20X0;

8-10/leg; rest 60sec x 3 sets

​

Superset 2

B1) Goblet Cossack Squat: 20X0;

8-10/leg; rest 60sec x 3 sets

B2) Glute Loop DB Hip Thrust:

10X0; 20-25 reps with 10sec isometric hold

at top; rest 60sec x 3 sets

Conditioning

3 Rounds

6 Tall DB Box Step Up R

6 Tall DB Box Step Up L

6 Half Burpees

*Rest 75sec after you complete 3 full rounds and repeat for a total of 2-3 sets

Tuesday

Warm-Up

Strength

Superset 1

A1)  Strict Pull Up: 3111;

6-8 reps; x 3 sets

*Use a band for assistance as needed*

A2) Seated Alternating KB Press Bottom

Up: 30X1; 6-8/arm; x 3 set

 

Superset 2

B1) Alternating KB Gorilla Row: 20X1; 6-8/ arm; x 3 sets

B2) Strict Bar Dips: 40X0; 6-8 reps; x 3 sets or Bench Dips 10-12 reps

Conditioning Pump Finisher

4-3-2-1

Turkish Get Up R

15 Banded Face Pulls

Turkish Get Up L

15 Tricep Push Downs

 

*After each round complete 10 cals on the rower or 6 Cals Bike

Wednesday

Warm-Up

3 rounds

(30 sec on 10 sec off)

Jumping Jacks

Dynamic Alt Scorpion Stretch

Wall Sit

Glute Bridge

Conditioning

5mins @ 75%:

10m Run Sprints

30sec Trx High Plank

10 Landmine Twists

 

rest 2mins

 

5mins @ 75%:

100m Row

80 Single Unders

20sec Side Plank/side

 

rest 2mins

 

5mins @ 75%:

300m Bike

10 Sit through

10 Hang Bar Knee Raises or 10 Tuck Ups

 

rest 2mins and do all again one time!

Thursday 

Warm-Up

3 Sets:

15 Banded Hip Thrusts + 15 sec Hold top at end

10 Cossack Lunge/leg

Strength 

Superset 1

A1) DB Deficit Box Squats: 20X0;

15 reps; x 3 sets

*Drive your knees out as hard and far as

you can

A2) Glute Loop DB Glute Bridge: 20X0;

15-20 reps; x 3 sets

 

Superset 2

B1) Hand Supported Single Leg DB RDL: 2011;

8-10/leg; x 3 sets

B2) Landmine Zercher Curtsy Squat: 20X0;

8 leg; x 3 sets

Friday

Warm-Up

3 Sets:

5 Dual Arm Turkish Sit Ups

5 Dual Arm Z Press

20sec Trx Row Hold Top

10 Dual DB Leg Lower

Strength

Superset 1

B1) 1-1/4 Incline Close Grip Bench Press:

40X0; 6-8 reps; x 3 sets

B2)Half Kneeling Single Arm Cable Row: 31X1; 10 reps; x 3 sets

 

Superset 2

C1) Single Arm KB Bench Press: 20X0;

6-8/arm; x 3 sets

C2) Hip Thrust Pullover: 30X0;

12-15 reps;  x 3 sets

Conditioning

For Time

2-4-6-8-10-12-14

DB Hammer Curl to Press

4 Cal Bike, 6 cal ski or row between each set

-directly into-

2-4-6-8-10-12-14

Toes To Rig

DB Skull Crusher

Saturday

Warm-Up

2 -3x sets
15 Banded Good Morning
:30 Superman 
10 Bench Dips
:30 Low Plank

Strength

B.1)Every 2:00 x 6:00
-
3x 10/side Db Strict Press

B.2) Every 2:00 x 6:00
-
3x 10/side Db. Bent Over Row 

Conditioning

“Polos Opuestos”
For Time:
800m Row , Ski , Bike
80 Ab Mat Sit - up
80m Kb Farmer Carry
60 Abmat Sit up
60m Kb Farmer Carry
40 Abmat Sit ups
40m Kb Farmer Carry
800m Ro, Ski, Bike

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Weightlifting Session

Squat Snatch Sin Desplazamiento

60% 2/2 70% 1/2 80% 4/1 85% 1/1

Hang Squat Clean + Split Jerk

60% 2/2 70% 1/2 80% 2/2+1 85% 1/1

Saque

100% 1/4 110% 2/3

Back Squat

70% 1/4 80% 2/3

Musculación

Triceps 4x12

Antebrazos 4x15

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