BrickBuilt Strength
Functional Training, Strength & ConditioningThis 12 week program is designed for people who have had some experience following or reading a workout program with dedicated compliance. This program is perfect for those who want to fall in love with their fitness and addition to the process. The functional strength training with an endurance component blends for the right amount of progression.Hitting deadends, burned out on your training, curious to what functional strength training is all about without, then this program is PERFECT for you. If you want to fall in love with your fitness then this is your chance, get started today!
5 sessions per week
Must use App app to view and log training
Program Training
Warm up
A
2 rounds: Elbow to end step x 10 total Banded ½ 1 full squat x 8 Curtys step downs x 5 each (2-3 sec lowering) Inch worm+cobra x 5
B1
Back Squat
6, 6, 4, 4 @ 75, 75, 77, 77 %
B2
Banded psoas marching
4 x 16
C1
Staggered stance KB swing
3 x 10
C2
Skater Jumps
3 x 12
D1
DB lateral step up
3 x 8
D2
Glute bridge V walkouts
3 x 10
E1
Seated barbell good morning
3 x 10
E2
Hollow rocks
3 x 10
Warm Up
A
2 rounds: Scap push ups x 10 Banded tall plank plate walkovers x 10 total Banded archery row x 10 total ( alternating) Seated band pull apart x 10
B1
Seated Barbell Strict Press
8, 8, 6, 6 @ 70, 70, 75, 75 %
B2
Banded face pull
4 x 10
C1
DB Incline Bench Press
3 x 8
C2
Incline bench explosive push ups
3 x 10
D1
DB tripod row
3 x 10
D2
Standing DB tricep extension
3 x 12
E1
Banded V raises
3 x 10
E2
Slow controlled bicycles
3 x 16
Warm Up
A
2 rounds: Cobra hold x 10-15 sec Wall deadbugs x 12 total 90/90 stretch x 10 total (alternating) Bear crawl x 20ft (forward and reverse)
Metcon
B
For time: 40-30-20-10 cal row 10-8-6-4-2 burpees Perform each movement in numerical order until completion.
Core
C
3 rounds of the following: KB sit ups x 5 each arm MB Russian twist ( feet elevated) x20 Swimmers x 20 sec Rest 90 sec after triset.
Warm Up
A
2 rounds: Banded airplanes x 10 each Prone hip CARS x 8 each KB single leg RDL x 8 each Prone angels x 10
B1
Sumo Deadlift
3, 3, 2, 2 @ 75, 75, 80, 80 %
B2
MB slams
4 x 8
C1
DB standing split squat
3 x 8
C2
Wide Grip Lat Pulldown
3 x 10
D1
Reverse hyper
3 x 10
D2
Dual kneeling DB arnold press
3 x 8
D3
Suitcase March
3 x 10
D4
Banded deadbugs
3 x 12
Warm Up
A
2 rounds: 200m jog Cat/cows x 10 total Open gate x 5 each leg Cossack lunges x 10 total (alternating)
Metcon
B
5 rounds, each for time: 10 strict pull ups 200m run 30 ab mat sit ups 100m farmers carry (KB or DB) Rest 1 min between each round
Core
C
3 rounds of the following: Plank walk outs x 5 total KB windmill x 8 each Hollow rocks x 10 rest 90 sec after triset.
