5 Alarm Training

First Responders, Functional Fitness, Functional Training, Bodybuilding, Power Sports , Powerlifting
Coach
Justin Burchell

Features
5 sessions per week
Must use App app to view and log training
Team Training
$35 / mo
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Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Push (Chest, shoulders, triceps)

A

Bench Press

3 x 6

B

Seated DB Press

3 x 8

C

Incline Machine Press

4 x 15

D

Cable Tricep Extension

3 x 30

Monday
Functional Training

EMOM (Every Minute on the Minute) for 15 minutes

A

EMOM (Every Minute on the Minute) for 15 minutes Minute 1: 12 Dumbbell Front Squats (35 lbs for males / 20 lbs for females) Minute 2: 16 Dumbbell Bent-over Rows (35 lbs for males / 20 lbs for females) Minute 3: 20 Dumbbell Romanian Deadlifts (35 lbs for males / 20 lbs for females)

Tuesday
Pull (Back, Biceps)

A

Seated Cable Row

3 x 6

B

Pull-Up

3 x 8

C

Cable Pull Over

4 x 15

D

Cable Curl

3 x 21

Wednesday
Functional Training

AMRAP (As Many Rounds as Possible) in 10 minutes

A

AMRAP (As Many Rounds as Possible) in 10 minutes 10 Push-ups 15 Air Squats 20 Mountain Climbers (10 each leg) 10 Burpees 15 Sit-ups

Thursday
Legs (Quads, glutes, calves)

A

Back Squat

3 x 6

B

Leg Press

3 x 10

C

Split Squat

5 x 12

D

Calf Raise

3 x 20

Coach
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