What we have noticed in most Functional Fitness Programs is the lack of consistency and proper movement progression in regards to load and proficiency. What’s that mean? There is too much “constantly varied” not enough “progression.”
How can you possibly get proficient enough in a movement to create adaptation in Strength or Hypertrophy if you do it every 3 months? The answer is, you cannot.
Through our years of training our Athletes we have developed a program that brings a Meat and Potato approach to your Fitness Program.
Auto-Regulated Strength Program. You do not need to worry about percentages. What you hit as a Squat PR 6 months ago doesn’t mean you can do an accurate percentage today. Life happens. Most people can create a change in strength if they simply just got to work. Reps are determined but what you lift that day is based upon the ultimate calculation. How do you feel?
Accessory program based on consistent weekly waves. You can expect to see consistent accessory movements to allow movement proficiency as well as linear strength gains. Barbell Rows last week for 12 reps. Add some weight and do it for 10 reps this week. It’s simple. It’s effective.
Conditioning. You bet your ass. You want short durations, TABATAs, AMRAPs, we got it all. If you want to get that FIRE-BREATHER conditioning we bring that 5 days a week through multiple metabolic pathways.
In short, this is your last stop. It’s time to stop confusing the body. Let’s work with it. Give it some familiarity and allow it to create adaptation into an amazing SHOW and GO Body for yourself.
FeaturesA
Box Squat
3 x 10
B
Reverse Hyperextension
3 x 20
C1
Goblet Squat
3 x 12
C2
Air Squat
3 x MAX
Circuit
D
6 Rounds 20 Russian KBS 10 Squat Jumps
A
Barbell Shoulder Press
3 x 15
B1
Flat DB Bench Press
3 x 15
B2
Double Arm DB Row
3 x 15
Circuit
C
7 Rounds 8 DB Thrusters 20 Russian Twists (each) For Time
A
ROMWOD
1 x 30:00
Circuit
B
20 AMRAP 10 Hand-Release Push Ups 10 Inverted Row 20 Shoulder Taps (each side) *For rounds
A
Deadlift
3 x 12
B1
Forward Sled Pull
3 x 200
B2
Incline DB RDL
3 x 15
Circuit
C
21-15-9 (Reps/Rounds) Goblet Squat DB Floor Press
A
Bent Over Barbell Row
3 x 15
B1
DB Lateral Raise
3 x 12
B2
Wide Grip Lat Pulldown
3 x 15
Circuit
C
6 Rounds 6 Broad Jumps 20 BFSU
A
Rest
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