FAFO Training

McCann Fitness & Nutrition

Strength & Conditioning

Coach

KARA MCCANN

This is the perfect program for those who do not know where to start. Programming three to four days a week. Rotating from upper body, lower body, full body and conditioning. Programmed weekly.

$20 / mo

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What do you get?

Easy to follow programming that's refreshed each Saturday or Sunday. 4-5 days a week lifts that's broken down into muscle groups as well as a mobility day. As much communication with me as you wish.

Why FAFO

FAFO is the best way to figure out what's is best for you. No shit. You can't go around just taking advice. You have to fuck around, and find out. And that's just what we do.

Why is this shit so hard?

Doing hard shit builds character. Doing hard shit gives you purpose. Doing hard shit aides in confidence. Doing hard shit makes you more badass. That's why.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s easy to follow and great for beginners and those who are looking to get started.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbell // Treadmill // Plate weights // Gym

Recommended

Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Mobility

Beginner Mobility 1

Monday

Legs

Warm Up

1 x 10:00

Back Squat

4 x 8

Heel Elevated Goblet Squat

4 x 12

Leg Curls

4 x 10

Walking Lunges

3 x 10

Calf Raise

3 x 20

Wednesday

Chest and Tri

Rowing

1 x 1600

Bench Press

4 x 8

Incline DB Bench Press

4 x 10

DB Fly

3 x 12

Bench Dips

3 x 12

Tricep Pushdown

3 x 10

Push-Up

1 x 50

Friday

Back and Bi

Warm Up

3 x 10

Pendlay Row

4 x 8

Reverse Grip Lat Pull Down

4 x 10

Cable Face Pulls, Video

3 x 8

DB Bicep Curls, 21s

3 x 21

Saturday

Booty and Shoulders

RDL

4 x 12

Bulgarian Split Squat

4 x 8

Chest Supported Lateral Raise

3 x 8

Pike Pushup

3 x 6

Landmine Donkey Kick

3 x 6

Floor Seated DB Shoulder Press

3 x 8

Coach

More from McCann Fitness & Nutrition

KARA MCCANN

Kara is a firefighter/ medic, competitive powerlifter, mother and wife.

FAQs

Who is this for?

Anyone with access to a gym, a phone and a desire to FAFO

What should I expect?

Lifting, conditioning and lot's of communication.

What do you mean by, "lot's of communication"?

This means I will answer any and all questions that you have as soon as I am able. I enjoy helping and educating so I will answer anything fitness and nutrition related.

What if I don't like it?

Then you don't like it.

What if I really like it?

Cool! I also offer 1:1 coaching.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

FAFO Training