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
6 Alternating Push Up to Pike Toe Touch
10 Forearm Plank Rotations L
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
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
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
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
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
4 Cal Bike, 6 cal ski or row between each set
-directly into-
2-4-6-8-10-12-14
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

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