STOIC Training

Functional Fitness
Coach
Joe Leonard

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Circuit

A

3 Rounds 8:8 Worlds greatest stretch 10 Upward to downward dog 12 Alternating toe taps Push specific 10 Dumbbell cuff turns 5kg 8 Cat Camel

B

Bench Press - STOIC

12, 8, 6, 6

C1

Dumbbell Curl to Press

3 x 8

C2

Roman Chair Leg Raises

3 x 8

Circuit

D

4 Rounds 200m Row 10 Dumbbell side raises 6 Burpee 1 min rest ⏰ *One to get the heart rate up.. Keep a smooth but fast pace on the rower, aim for dumbbells on the side raises. Burpee as minimal rest as possible πŸ’ͺ🏻

Monday
Interval Run #1

Conditioning

A

Run warmup πŸƒβ€β™‚οΈ

Run Warmup 2 Rounds 10 slow squats 10 Lying hip thrusts 30 sec rest ⏰ 2 rounds 10:10 Leg swings 6:6 Worlds greatest stretch 30 sec rest ⏰

B

Run

1 x 5:00

C

Run

1 x 3000

D

Run

1 x 5:00

Tuesday
Pull - week 1

Circuit

A

Warmup 2 Rounds 6 each side Worlds greatest stretch 20 seconds Dead hang Rest 30 seconds ⏰ 2 Rounds 8 Cat Camel 8 Bird dog Rest 30 seconds ⏰

B

Pull-ups

C

Inverted Bodyweight Row

4 x 6

D1

DB Deadlift

3 x 8

D2

Chest-Supported DB Row

3 x 12

Circuit

E

3 Rounds 12 Dumbbell hammer curls 12 Alternating Toe taps 30 sec Plank hold 30 sec rest ⏰ πŸ›Ž We want the curls to be tough but still manageable. Alternating toe taps - Make sure arms to all the way back to the floor behind you for each rep. Squeeze the core on the plank hold and don’t let the spine cave in

Thursday
Week 1 Day 5

Circuit

A

Warmup 2 Rounds 14 Hindu Squats 16 Cross Mountain Climbers 30 Seconds rest ⏰ 2 Rounds 10 Deep squat with alternating reach 12 Bird dog

B

Barbell Back Squat - STOIC

10, 6, 6, 6

C

Barbell Reverse Lunges - STOIC

4 x 16

Conditioning

D

Friday Fire 1

Friday Fire πŸ”₯ For Time ⏰ 4 Rounds 7 Toes to bar or 12 Lying leg raises 11 Burpees 15 Wall ball 20LBS or 15 Dumbbell Thrusters 2x10kg 19 American kettlebell swings 28kg/20kg πŸ”” Set up the equipment you need, set the timer and SEND ITπŸš€

Saturday
Zone 2 Run #1

Conditioning

A

Run warmup πŸƒβ€β™‚οΈ

Run Warmup 2 Rounds 10 slow squats 10 Lying hip thrusts 30 sec rest ⏰ 2 rounds 10:10 Leg swings 6:6 Worlds greatest stretch 30 sec rest ⏰

B

Run

1 x 30:00

Coach
coach-avatar Joe Leonard

STOIC Team Training