Wolfventure Strength & Conditioning

Functional Fitness, Functional Training, General Fitness, Tactical, Tactical / Military, Law Enforcement
Coach
Marc Lavallee

Introducing the "Team No Excuses" - a well rounded fitness training program split up into upper and lower programs that also include extra core and conditioning. This is for individuals who are committed to achieving their health and wellness goals with zero room for excuses. This no excuse program is not just a workout routine; its a team and community of like minded individuals. We are all here to make a change for the good. 

You will have access to an entire community to engage with in the chat as a support group to keep each other accountable. Or, you need suggestions for an alternate suggestion of an exercise or tweak. 

Programming will get tweaked and modified every 4 weeks to keep you progressing and crushing goals.

Features
5 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
You will need a well equipped gym facility to perform these workouts. But // again you have a community to discuss body weight suggestions if you don't have a certain piece of equipment. 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-02-05

A1

T-Spine Reach

3 x 10

A2

Band Face Pull

3 x 10

A3

Side Lying External Rotation

3 x 10

B

Chest-Supported DB Row

15, 12, 10, 8

C

OMNI DB Press

4 x 4

D1

Single Arm Cable Lat Pull Down

10, 10, 8, 8

D2

Landmine Half Kneeling Shoulder Press

10, 10, 8, 8

E

High Cable Biceps Curl

12, 10, 8

Circuit

F

4 rounds of the following: 10 cal Air Bike 20 KB Swings 30 Plank w/ Knee Taps Rest as needed.

Monday
2024-02-06

A1

90/90 Hip Shift

3 x 5

A2

Adductor Rocker

3 x 5

A3

Seated Band Hamstring Curls

3 x 10

B1

Contralateral Reverse Lunge

4 x 6

B2

Glute Bridge From Pump

3 x 15

C

Trap Bar Deadlift

8, 8, 6, 4

D1

Goblet Squat

4 x 8

D2

DB RDL

4 x 10

E1

Reverse Crunch with Exercise Ball

3 x 10

E2

Side Plank with Abduction

3 x 10

Conditioing

F

Pick your poison (jump rope, battle ropes, burpees, sprint) 5-6 total rounds 30 secons of work/sprint and 30 seconds of recovery

Tuesday
2024-2-7

A

Cardio

1 x 20:00

Wednesday
2024-02-08

A1

T-Spine Reach

3 x 10

A2

Band Face Pull

3 x 10

A3

Side Lying External Rotation

3 x 10

B

DB Floor Press

2 x MAX

C

3 Point Stance Row

4 x 6

D1

Tall Kneeling Shoulder Press

4 x 10

D2

DB Upright Row

3 x 10

D3

Push-Up

3 x 10

D4

Standing Cable Low Row

3 x 12

E

Single Arm Cable Triceps Extension

12, 10, 8

Circuit

F

AMRAP - As many reps as possible. Set a 12 minute timer and complete as many sets of the following: 5 Inverted Rows 10 KB Swings 20 Yards Farmer Carry Rest as needed.

Thursday
2024-02-09

A1

90/90 Hip Shift

3 x 5

A2

Adductor Rocker

3 x 10

A3

Seated Band Hamstring Curls

3 x 20

B1

Terminal Knee Extension (band)

3 x 15

B2

Cable Pull Through

3 x 15

C

Back Squat

4 x 5

D1

B Stance DB Deadlift

3 x 6

D2

DB Reverse Lunge

3 x 6

D3

KB Deadlift

3 x 10

D4

DB Lateral Lunge

3 x 5

E

Hanging Knee Raise

3 x 10

Conditioning

F

Pick your poison (jump rope, battle ropes, burpees, sprint) 3-5 total rounds 2 minutes of work and 1 minute of recovery

Join Your Virtual Gym

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

Team No Excuses
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Team No Excuses
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Team No Excuses
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