Wild Geese Fitness Training
Day 1: Strength
Day 2: Work Capacity
Day 3: Strength Circuit
Day 4: HIIT
4x/wk, 12 weeks.
4 sessions per week
Must use App app to view and log training
Program Training
A
Skipping
1 x 5:00
B1
Superman
1 x 5 @ 5
B2
Single Leg Bridge
1 x 10 @ 10
B3
Quick Yoga
1 x 10
B4
Reaching Lunge
B5
Broad Jump
C1
Deadlift
4 x 8
C2
Mobility
D1
Double Kettlebell Clean & Press
4 x 8
D2
Pull Up
4 x 8
E1
1 Leg RDL
E2
1 Leg RDL
E3
Renegade Row into Push Up
E4
Goblet Squat
A
Skipping
B1
Superman
1 x 5 @ 5
B2
Single Leg Bridge
1 x 10 @ 10
B3
Walking Hip Opener
B4
Ostrich Walk
C
Cross Crawl
D
3 out 2 back shuffle
E1
Running
10 x 400
E2
Corkscrew Row
E3
Running
10 x 400
E4
Kettlebell Swing
E5
Running
10 x 400
E6
1 Arm Suitcase Carry
E7
Running
10 x 400
E8
Spiderman Crawl
E9
Running
10 x 400
E10
Bodyweight Squat
A1
Skipping
1 x 5:00
A2
Superman
1 x 5 @ 5
A3
Single Leg Bridge
1 x 10 @ 10
A4
Quick Yoga
1 x 10
A5
Lateral to Dragon Lunge
1 x 10 @ 10
A6
Hip Flexor to Hamstring Step
1 x 10 @ 10
B
Turkish Get Up
1 x 5:00
C1
Split Squat
C2
See-Saw Press
C3
Pull Up
D1
Kettlebell Swing
D2
Hindu Push Up
A
Skipping
1 x 5:00
B1
Superman
1 x 5 @ 5
B2
Single Leg Bridge
1 x 10 @ 10
B3
Reaching Lunge
1 x 10 @ 10
B4
Walkout to Scap Up
1 x 10
C
Broad Jump
D1
Reverse Lunge
5 x 5
D2
Clean/Squat/Press
5 x 5
D3
Bent Over Row
5 x 5
E1
Kettlebell Swing
1:00, 0:45, 0:30, 0:15
E2
Push Up
1:00, 0:45, 0:30, 0:15
E3
Bodyweight Squat
1:00, 0:45, 0:30, 0:15
E4
Mountain Climber
1:00, 0:45, 0:30, 0:15
Hedges Dave
Hi, I'm Dave I run Wild Geese Fitness Training in Dublin, Ireland. We are known for Kettlebells, Mobility, Indian Clubs and more. We train all kinds of people from Kettlebell Sport, Martial Arts and General Fitness
