Domoni Alexander- NBHWC
Functional Fitness, Strength & Conditioning, WeightliftingFunctional Fitness/Strength and Conditioning: 15+ Years of Coaching, 9 years of competing in CF, Powerlifting, Olympic Lifting, 6+ years Clinical Health Coaching for lifestyle interventions for wellness, health and athlete optimization
Full body training at every session, variance in movements over the coarse of week. Scaleable for all levels, incorporates consistent compound and unilateral strength movements for all levels. Personally tested**
A program to increase and maintain muscle, bone density, cardiovascular health and overall maintain health and fitness. You will look good, feel good, stay fit!
Workouts can be completed in garage gyms, globo gyms or CrossFit facilities.
Equipment: Pull up, Barbell, Dumbbell,Rings,Wall Ball, Jump Rope, Ski,Bike,Row,Treadmill, GHD,Slam Balls, Weight plates
1 sessions per week
Must use App app to view and log training
Program Training
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
