Rise 2 Grind
Domoni Alexander- NBHWC
Functional Fitness, Strength & Conditioning, WeightliftingFull body training at every session, variance in movements over the coarse of week. Workouts can be scaled for all fitness levels, incorporates consistent compound and unilateral strength movements for all levels.
5 Days of training per week but can easily scale to 3-4 days and achieve results.
Personally tested, and refined for intended stimulus and efficacy** A program to improve muscular strength, bone density, cardiovascular health , fitness and overall health.
You will look good, feel good, stay fit! Workouts can be completed in garage gyms, traditional gym setting or CrossFit facilities.
Equipment: Pull up, Barbell, Dumbbell,Rings,Wall Ball, Jump Rope, Ski,Bike,Row,Treadmill, GHD,Slam Balls, Weight plates
A
Front Squat
7 x 5
A
Wall Balls
For Completion
B
Sit-up
For Completion
workout
C
200m Sprint
Perform one 200m Sprint.
A
Double DB Sumo Squat
4 x 8
B
Reverse Zercher Lunge
4 x 8
A
Bench Press
6 x 3
B
Strict Bodyweight Pull-Up
6 x 3
A
Push Jerk
3 x 10
B
Ring Push-up
3 x 15
C
Bent Over Row
3 x 12
A
Russian KB Swing
For Completion
B
DB Push Press
For Completion
C
SkiErg
For Completion
A
100 m Sprint
6, 7, 8, 9
B
400 m repeats
4 x 400
A
Assault Bike
B
Double Under
For Completion
A
Hang Squat Clean
10 x 3
A
Dumbbell Devil Press
4 x 8
B
Seated Box Jump
4 x 6
A
Pull-Up
B
Box Jump
For Completion
A
Toes to Bar
B
GHD Hip Extension
For Completion
A
Handstand Hold
4 x 0:30
B
Chinese Plank
4 x 1:00
A
Cossack Squat
4 x 20
B
Barbell Hip Thrust
4 x 12
C
Hand Stand Walk
4 x 25
A
Push-Up
B
Barbell Deadlift
For Completion
C
DB Front Rack Walking Lunge
For Completion
Domoni Alexander
NBC-HWC-Functional Fitness/Strength and Conditioning: 15+ Years of Coaching, 9 years of competing in CF, comprised of Powerlifting, Olympic Lifting, 6+ years Clinical Health Coaching for lifestyle interventions for wellness, health, and athlete optimization.