Superfly Performance
Functional Fitness, General FitnessFeatures
4 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
3 x 10
A2
Bent Over Row (Bar)
3 x 10
B1
Ring Dip
3 x 10
B2
Single Arm Dumbbell Row (Supported)
3 x 10
C
Push Up
4 x MAX
Circuit
D
5 Pull Ups 5 Power Cleans (60%) 8 min AMRAP
A1
Back Squat
3 x 10
A2
Single Leg RDL (Double Dumbbell)
3 x 6
B
Walking Lunges
3 x 10
C
GHD Sit-Up
4 x 10
Circuit
D
10 cal Row 12 Alt DB Snatch (UB) 5 rounds
A1
Seated DB Press
3 x 10
A2
Pull-Up
3 x 8
B1
Incline DB Bench Press
3 x 10
B2
Ring Rows
3 x 12
C1
Push Up
3 x MAX
C2
DB Lateral Raise
3 x 12
Circuit
D
21 - 15 - 9 Hang Power Clean (50%) Burpees
A
Front Squat
3 x 8
B
RDL
3 x 8
C
Box Step Up (Dumbbell Farmer)
3 x 8
D1
Toes To Rings (Strict)
3 x 10
D2
Skull Crushers
3 x 10
Circuit
E
30 cal Air Bike 10 DDB Front Squat (UB) 10 Bar Muscle Ups 30 cal Air Bike
