B-Fit X
Bradletes
Functional FitnessA functional fitness program that challenges you, builds strength, speed, and endurance for every athlete.
Programmed 6 days a week with a mix of skill, strenght and metcon along with some cardio sessions to help you be the best version of you!
A
Back Squat
5 x 3
Circuit
B
5 min AMRAP 10 HSPU w/45 plates 5 Hang Power Cleans 135/100 Rest 1 min 5 min AMRAP 10 Hang Power Cleans 135/100 5 HSPU w/ 45 plates *scale options for the HSPU: 1. HSPU no plates (same number) 2. HR Push Ups (same number) *looking for around 4-5 plus rounds per AMRAP
A
Pull-Up
3, 2, 1, 2, 3
Circuit
B
4 Rounds: 10 Pistols (alternating) (1,2,3) 15 Chest to Bar Pull ups Scale options:: Pistols : 15 Air Squats C2B: 1. 15 Kipping Pull Ups 2. 15 Jumping Pull Ups 3. 15 Bent Over Rows
A
Strict Press
5 x 5
Circuit
B
For Time: 21-15-9 OHS 95/70 Ring Dips Scale options for Ring Dips: 1. Matador dips 2. Box dips feet off the ground 3. Box Dips toes touching for assistance 4. Box Dips with heels in front and legs straight, bend legs in as needed for assistance 5. If don't have a box, use a chair. Goals: Choose an OHS weight that you can go unbroken on. Choose a dip level that you can do around at least sets of 5 through the whole WOD
A
Chin-Up
4 x 5
B
Cardio
A
Deadlift
4 x 3
Circuit
B
12 min AMRAP 18 KB GTOH 55/35 15 Mountain Climbers (1,1,2,2,3,3) 12 Lunges (1,1,2,2,3,3) If no KB, then use a DB Mountain Climbers - make sure knee is touching elbow or tricep AND toe is touching the ground
A
Rowing
1 x 1000
Circuit
B
For Time 4 Rounds: 7 DL 275/210 5 Renegade Rows 45/35 3 Ring Muscle ups Buy Out: 100 Double Unders Renegade Row: Push up Row Right arm Push Up Row Left arm squat clean thruster **two push ups per renegade row** Scale options for Muscle Ups: 1. If have Bar, Bar Muscle Ups 2. 5 strict Pull ups 3. 5 banded strict pull ups 4. 8 kipping pullups 5. 5 Barbell Aussie pull up/Ring Row
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B-Fit X
B-Fit X
B-Fit X
