FitDad 40+ (Strength & Conditioning)

Warm Up - FF1A

400-m run (sub 500-m SkiErg, row or bike to accommodate running limitation) Should be no more than 3 minutes. 1 round: 10 jumping jacks 10 alternating spiderman + reaches 10 push-ups to downward dog 10 burpees (slow) 10 Samson walking lunges 10 reverse lunges 10 jumping jacks 10 alternating scorpion stretches 10 air squats 10 burpees (fast)

Front Squat

Strict Press

For Time: (Time Cap: 15 minutes) 400m Run 30 Wall Balls (20/14 lbs) 20 Kettlebell Swings (24/16 kg) 10 Hand Release Push-ups Scaling Options: Choose the appropriate level based on your fitness and abilities: RX Mode: Wall Balls: 20/14 lbs Kettlebell Swings: 24/16 kg Hand Release Push-ups Fit Mode: Wall Balls: 14/10 lbs Kettlebell Swings: 16/12 kg Hand Release Push-ups (from knees if needed) Health Mode: Wall Balls: (Lighter weight as per your comfort level) Kettlebell Swings: (Lighter weight as per your comfort level) Hand Release Push-ups (from knees or elevated surface if needed) This MetCon incorporates a combination of cardio, strength, and bodyweight movements. Adjust the weights and intensities according to your fitness level and capabilities. Remember to maintain proper form and focus on quality movement throughout the workout.

Mobility Cool Down - 1

1:00 Each MoveMent Downward Dog: focusing on stretching the hamstrings and calves. Pigeon Pose (R/L): focusing on stretching the hip flexors and glutes. Seated forward fold: focusing on stretching the hamstrings and lower back. You may use a band or towel to help. Child's pose: focusing on stretching the back and hips. Deep Nasal Breathing: focusing on slowing down the breath and calming the mind. Remember to always listen to your body and adjust the stretches as needed.

Warm Up - FF1B

2 minutes Run/Bike/Row or any machine 3 Rounds: 5 Sumo Inchworms 10 Walking Lunges 10 Cossack Squat (may use assistance) 10 PVC PassThrough 10 Leg Swings (R/L)

Split Stance Deadlift

Dumbbell Incline Bench Press

Seated Cable Row

DB Reverse Fly

Dumbbell Standing Strict Press

Hammer Curl

Narrow Grip Tricep Push Ups

Mobility Cool Down - 2

1-3 Rounds depending on time: 1:00 Each MoveMent Couch Stretch (R/L) Standing Forward Bend Scorpion (R/L) Tricep Stretch (R/L) (Rack Stretch) Seated Straddle

BulletProof Recovery Day (Active/Mobility)

1. Zone 2 Work: *Duration: 30-60 minutes *Activity options: Rucking, Walking, Biking, Rowing, Jogging, etc. *Aim to maintain a moderate intensity in Zone 2 throughout the session. 2. Stretch Routine and Squat Test: Total duration: 30 minutes (including transition time) Perform the following stretches for 2 minutes each (right and left sides): a. Couch Stretch b. Pigeon Pose c. Scorpion Stretch d. Legs Up Wall Stretch (forward fold with legs together) e. Legs Up Wall Stretch (straddle with legs open) 3. 10-Minute Squat Find a comfortable spot, such as the beach, or quiet place and spend 10 minutes in a squat position. This is your time to relax your body and mind. This position helps promote mobility and flexibility, contributing to your overall resilience. 4. Squat Test - Interpreting Your Body During: Use this time to observe and understand your body's response during the squat position. Pay attention to any discomfort, limitations, or areas that require improvement. This self-assessment can provide valuable insights for your ongoing fitness journey. Remember to approach the session with a meditative mindset, focusing on nasal breathing and calming the mind. Take it as an opportunity to connect with your body, embrace the process, and appreciate your commitment to becoming BulletProof.

Warm Up - FF1D

AMRAP for Quality in 10 minutes: 10 reps each of the following movements: PVC PassThrough Lateral Leg Swings (right and left) Russian Baby Maker Walking Lunges (right and left) Cat Cow Stretch Scapular Push-ups to Down Dog

Push Press - BPCF

MetCon: For time (15:00 Time CAP) RX Mode: 800m run 21-15-9 reps of: Push press at (95/65) Box jumps (24/20) 800m run Fit Mode: 800m run 21-15-9 reps of: Push press at (65/45) Box jumps (24/20) 800m run Health Mode: 400m run 21-15-9 reps of: Push press at a weight challenging for you Box jumps (or) Step Ups (recommended: 20 inches for both) 400 run Please adjust the weights, heights, and intensities according to your fitness level and capabilities.

Mobility Cool Down - 3

Cool Down: Downward Dog - 1 minute Pigeon Pose - 2 minutes each side Thread the Needle - 1 minute each side Seated Forward Fold - 2 minutes

3-5 minutes of foam rolling: Quads, Hamstrings, Glutes, and Back 3 Rounds: 10 Leg Swings (Forward/Backward & Side to Side) (R/L) 5 Sumo Inchworms 10 Pushups 15 Banded Pull Aparts 30 Jump Ropes/Jumping Jacks/Line hops

Front Rack Barbell Step Up -BPCF

Dumbbell Decline Bench Press -BPCF

Dumbbell Pull Over - BPCF

Push-Up

Pull-Up

Barbell Bicep Curl

Dip

Mobility Cool Down - 4

Couch Stretch: 1:00 (R/L) Half Kneeling Hamstring Stretch: 1:00 (R/L) Seated Forward Fold: 1:00 Cobra Stretch: 1:00 Child's Pose: 1:00 Pigeon Pose: 1:00 (R/L) Thread the Needle: 1:00 (R/L) Triceps Stretch: 1:00 (R/L) You may reduce the time to 30 seconds each if time is limited. Remember to adjust the weights and intensity based on your fitness level and capabilities.

Warm Up - FF1F

3 Rounds: 200 Meter Run 10 Air Squats 10 Sit-ups Ring Rows 5 Burpees Perform 3 rounds of this warm-up before starting the main workout. It will help prepare your body for the movements and increase your heart rate to get ready for the workout ahead. Remember to listen to your body, pace yourself, and modify any movements as needed to suit your fitness level and capabilities. Enjoy your Saturday CrossFit session!

RX Option: For time: 1 Mile Run 50 Goblet Squats (53/35) 40 Toe To Bar 30 Box Jumps (24/20) 20 Burpee Over Dumbbell 10 Pull-ups 1 Mile Run Fit Option: For time: 800m Run 50 Air Squats 40 Sit-ups 30 Box Jumps (24/20) or Step Up 20 Burpees 10 Pull-ups 800m Run Health Option: For time: 400m Run 50 Alternating Reverse Lunges 40 Sit-ups 30 Box Jumps (24/20) or Step Up 20 Burpees 10 Ring Rows 400m Run Remember to choose the option that best suits your fitness level and adjust the movements and weights as needed.

Mobility Cool Down - 4

Couch Stretch: 1:00 (R/L) Half Kneeling Hamstring Stretch: 1:00 (R/L) Seated Forward Fold: 1:00 Cobra Stretch: 1:00 Child's Pose: 1:00 Pigeon Pose: 1:00 (R/L) Thread the Needle: 1:00 (R/L) Triceps Stretch: 1:00 (R/L) You may reduce the time to 30 seconds each if time is limited. Remember to adjust the weights and intensity based on your fitness level and capabilities.

BulletProof Recovery Day (Active/Mobility)

1. Zone 2 Work: *Duration: 30-60 minutes *Activity options: Rucking, Walking, Biking, Rowing, Jogging, etc. *Aim to maintain a moderate intensity in Zone 2 throughout the session. 2. Stretch Routine and Squat Test: Total duration: 30 minutes (including transition time) Perform the following stretches for 2 minutes each (right and left sides): a. Couch Stretch b. Pigeon Pose c. Scorpion Stretch d. Legs Up Wall Stretch (forward fold with legs together) e. Legs Up Wall Stretch (straddle with legs open) 3. 10-Minute Squat Find a comfortable spot, such as the beach, or quiet place and spend 10 minutes in a squat position. This is your time to relax your body and mind. This position helps promote mobility and flexibility, contributing to your overall resilience. 4. Squat Test - Interpreting Your Body During: Use this time to observe and understand your body's response during the squat position. Pay attention to any discomfort, limitations, or areas that require improvement. This self-assessment can provide valuable insights for your ongoing fitness journey. Remember to approach the session with a meditative mindset, focusing on nasal breathing and calming the mind. Take it as an opportunity to connect with your body, embrace the process, and appreciate your commitment to becoming BulletProof.