Red White and Blue Fitness
Martial Arts, Combat Sports, Tactical / MilitaryAre you ready to tear apart your opponent?
Do you need antiantium resilience?
Strength to survive multiple major battles?
Then this is the program for you
6 Weeks of strength, muscle and an attitude to boot
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Red, White & Blue Fitness Warmup
For Completion
B1
Hollow Body Hold Progression- GMB
1 x 60
B2
Leg Raise Progression- Convict Conditioning Step 1-5
2 x 15
C1
Max Effort Broad Jump
1 x 3
C2
Plyo Pushup
1 x 3
D
Towel Pull-Up
4 x 6
E1
Knuckle Push-ups
2 x 10
E2
Diamond Push-Up
2 x 10
F
Isometric Manual 4-Way Neck
3 x 5
G1
Ring Dips
3 x 9
G2
TRX Low Row
3 x 9
H1
Barbell Bicep Curl
3 x 9
H2
Two Plate Pinch
3 x 60
I
Stretch
A1
Front Back Jumps
1 x 5
A2
Lateral Jumps
1 x 5
A3
Skipping Forward w/Picking Cherries
1 x 10
A4
Hurdle Warmup Forward
1 x 3
A5
Hurdle Warmup Backwards
1 x 3
A6
Hurdle Warmup Lateral
1 x 3
A7
High Low Double Under Hurdle Left
1 x 3
A8
High Low Double Under Hurdle Right
1 x 3
A9
Shuffle w/Arm Circles
1 x 10
A10
Diagonal Jumps
1 x 5
A11
Reverse Lunge to High Knee Pull Open
1 x 5
A12
Prisoner Squat
1 x 10
A13
Ankle Tug
1 x 5
A14
SL Front Back Hops
1 x 5
A15
SL Side to Side Hops
1 x 5
A16
Jump Rope
1 x 60
B1
DB Farmer's Walk
2 x 40
B2
Deadlift
2 x 8
B3
Pull-Up
2 x 8
B4
Barbell Shrug
2 x 10
B5
Russian KB Swing
2 x 20
C
Rubberband Extensors
3 x 50
D
Pen Foot Curl
2 x 8
E1
Commando Crawl
1 x 20
E2
Hip Thrust Crawl
1 x 20
F
Stretch
A
Red, White & Blue Fitness Warmup
For Completion
B1
Hollow Body Hold Progression- GMB
1 x 60
B2
Bridge Progression- Convict Conditioning Step 1-5
2 x 20
C
Med Ball Slam
1 x 3
D
Deadlift
2 x 15 @ 32.5, 56.25 %
E
Deadlift
5 x MAX @ 75 %
F
Deadlift
1 x MAX @ 52.5 %
G
Floor Press
2 x 15 @ 32.5, 56.25 %
H
Floor Press
5 x MAX @ 75 %
I
Floor Press
1 x MAX @ 52.5 %
J1
DB Pullover
J2
SL SA DB RDL
K
Stretch
