ELEV8 Strength & Performance
Functional Fitness, Functional Training, General Fitness, First Responders, Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
A
Get-up variations
1 x 5:00
Yielding jump circuit
B
For quality - rest as much as needed to get good reps. Deep split squat jumps x 8 each Lateral Heiden hops x 8 each Pulsing squat jump (5+1) x 5 total Cossack squat pulses x 8 each
C
Power Clean + Push Jerk
5 x 2
D
Back Squat
E1
Single Leg RDL
3 x 6
E2
DB Side Bend
3 x 8
E3
Butterfly Stretch with Hip Mobility
"Grunt Work" Circuit
F
E.M.O.M 16 - Every minute on the minute for 4 rounds Minute 1: Heavy ass sled push x 15 yards + back Minute 2: Front rack KB farmer's carry x 15 yards + back Minute 3: Heavy ass sled rope pull x 15 yards Minute 4: 20 Russian KB swings
A
Box parkour
1 x 5:00
B1
Turkish Get Up + 1/2 kneeling windmill
4 x 1
B2
MB Side slam
4 x 5
C
Bench Press
D1
Barbell Rows
3 x 6
D2
Back Extension With Rotation
3 x 12
Circuit
E
AMRAP 8 - As many rounds as possible in 8:00 Sandbag/weighted lunge x 10 yards and back Sandbag/weighted curl x 10 Push-up x 10 Sandbag/weighted Russian twist x 10 each
A
Rollin'
1 x 5:00
B1
Heavy KB march
2 x 20
B2
Skips
2 x 15
C
Sprint
5 x 20
D
Deadlift
E1
Cossack Squat
3 x 6
E2
Banded Hip Flexor Pull
3 x 12
F1
Barbell Bicep Curl
3 x 12
F2
TRX Tricep Extension
3 x 12
G
Farmers carry
1 x 300
A
Target jumps
1 x 5:00
B1
Tennis ball crab catch
B2
TK Halo
3 x 8
C1
Single Arm KB Snatch
4 x 3
C2
Med Ball Rotational Throw
4 x 3
D
Overhead Press
E1
Weighted Chin Ups
3 x 6
E2
DB Chop
3 x 12
F
Assault Bike
6 x 0:20
