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Functional Performance Training

MpFitCo (Mount Pleasant Fitness Company)

Strength & Conditioning, Functional Fitness, Olympic Lifting, General Fitness, Gymnastics
Coach
Zach Gibbon

MONTHLY ONLINE PROGRAMING

Coaching & Premier Programming in the Palm of Your Hand

YOU'LL GET (6) SIXTY MINUTE WORKOUTS THAT BUILD YOU UP WEEK BY WEEK. EACH SESSION IS DESIGNED TO HELP DEVELOP YOUR STRENGTH, AND BOOST YOUR MUSCULAR HYPERTROPHY/AESTHETICS.

OUR PROVEN PROGRAMMING INCLUDES A 3 PART SYSTEM

[ Strength. Olympic Lifting. Conditioning ]

Features
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Access to your coaches
Unlimited access to coaches day or night.
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Programming 6 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Pull-Up / Squat-Rack // Barbell / Dumbbells // Rower, Bike, Skier
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Circuit

A

Static Stretching: Complete each of the following stretches 2 times. Hold each position for :10 Seconds w/ :05 Second (Rest) ~Seated Ham String Stretch (Grab your toes) ~Butterfly (Grab your ankles press down on thighs) ~Lay Back Jack Knife (Lay down face up Grab your knee then opposite knee) ~Scorpion (Lay face down arms out palms down and flip R. Leg to L. Hand) ~Childs Pose (Kneeing Forehead to the mat arms out send hips to ankles) ~Wolds Greatest (Palms down on mat right leg lunge forward outside right hand rotate to sky) ~Russian Baby Maker (Squat Stance grab your laces press knees out then holding your laces raise your hips and straighten your knees) Dynamic Warm Up: 3 Rounds :20 Seconds of each of the following; Jumping Jacks Air Squats Mountain Climbers Inch Warm + Push Up

B

Back Squat

5 x 5 @ 50, 60, 70, 75, 85 %

C

Front Squat

5 x 5 @ 50, 60, 70, 75, 85 %

D

RDL + Jump Shrug + Hang Power Clean + Front Squat

@ 0 lb

E

Squat Clean

5 x 2 @ 50, 60, 70, 75, 85 %

Circuit

F

8 Rounds Every 2:00 Minutes Complete: (Rx) 12/10 - Calorie Row 10 - Single Arm Dumbbell Push Press #70/50lb (5R/5L) 8 - C2B Pull Up (Scaled) 12/10 - Calorie Row 10 - Single Arm Dumbbell Push Press #50/35lb (5R/5L) 8 - Pull Up Score = Average Time across all rounds.

Monday
Week 1 Day 2

Circuit

A

Static Stretching: Complete each of the following stretches 2 times. Hold each position for :10 Seconds w/ :05 Second (Rest) ~Seated Ham String Stretch (Grab your toes) ~Butterfly (Grab your ankles press down on thighs) ~Lay Back Jack Knife (Lay down face up Grab your knee then opposite knee) ~Scorpion (Lay face down arms out palms down and flip R. Leg to L. Hand) ~Childs Pose (Kneeing Forehead to the mat arms out send hips to ankles) ~Wolds Greatest (Palms down on mat right leg lunge forward outside right hand then flip flop) ~Russian Baby Maker (Squat Stance grab your laces press knees out then holding your laces raise your hips and straighten your knees) Dynamic Warm Up: 3 Rounds :20 Seconds of each of the following; Jumping Jacks Air Squats Mountain Climbers Inch Warm + Push Up

B

Bench Press

5 x 5 @ 50, 60, 70, 75, 85 %

C

DB Chest Fly

5 x 10

Circuit

D

w/ PVC (Very Comfortable Loading) 5 x Snatch Grip Deadlifts 5 x Bar Above the Knee to Jump Shrug (Don't bend arms) 5 x Hang Muscle Snatch 5 x Over Head Squats 5 x Good Mornings (Bar in Back Rack Position Bow Forward) then... w/ Barbell 45/35/15-lb. 3 x Snatch Grip Deadlifts 3 x Bar Above the Knee to Jump Shrug (Don't bend arms) 3 x Hang Muscle Snatch 3 x Power Snatch

E

Power Snatch

5 x 2

Circuit

F

Complete for time: 5 Rounds 30 Calorie Ski 20 GHD Sit Ups 2 x (50ft Sled Push + 50 ft Sled Pull) Loading for Sled (3x45's ladies, 5 x 45's men)

G

Barbell Bicep Curl

3 x 21

Tuesday
Week 1 Day 3

A

MpFitCo Warm-Up

B1

Deadlift

5 x 5 @ 50, 60, 70, 75, 85 %

B2

Landmine Sit Ups

3 x 30

Circuit

C

3 Rounds For Time ( Target time 15 - 19 minutes) 600 meter Run or Bike 36/25 Calories 21 Sumo Deadlift High Pull #75/55-lbs 15 Strict Press #75/55-lbs With a running clock, as fast as possible perform the 3 rounds of work in the order written. Score = Total time to complete Scaling Options: Level 2 3 Rounds for Time: 400 meter Run 15 Sumo Deadlift High Pull #55/35-lbs 9 Strict Press #55/35-lbs Scaling Options: Level 3 3 Rounds for Time: 400 meter Run 21 Sumo Deadlift High Pull #45/15-lbs 15 Strict Press #45/15-lbs

Wednesday
Week 1 Day 4

A

Rowing

6 x 200

Circuit

B

15 Minute AMRAP (As many rounds as possible) -Target 5 Rounds- 40 Double Unders 15/10 Cal Bike 8 DB Burpee Box Step Ups (Men 20” Box, #50lb DBs) (Women 20” Box, #35lb DBs) Scaled; 80 singles unders 15/10 Cal Bike 8 DB Burpee Box Step Ups (Men 20” Box, #40lb DBs) (Women 20” Box, #25lb DBs)

C1

Pendlay Row

5 x 10

C2

Tricep Pushdown

5 x 10

Thursday
Week 1 Day 5

A

MpFitCo Warm-Up

B1

Leg Press

5 x 10

B2

Walking Lunges

5 x 10

Circuit

C

Complete for Max Reps 3 x 5:00 Rounds Minute 0:00 - 2:00 Row 500 Meters in any remaining time... Max Double/Single Unders Minute 2:00 - 3:00 Max Dumbbell Push Presses Minute 3:00 - 4:00 Max Pull Ups or Ring/Bar Rows Minute 4:00 - 5:00 Max Double Dumbbell Front Squats (Rest 3:00 Minutes) Men use 40lb Dumbbells Women use 25lb Dumbbells

Friday
Week 1 Day 6

A

MpFitCo Warm-Up

Circuit

B

Every Minute on the Minute: EMOM 30 minutes Minute 1: Row 15 Cals Minute 2: Bike 15/10 Cals Minute 3: 15 Wall Balls (20/14lb) Scaled: Minute 1: Row 10 Cals Minute 2: Bike 10/10 Cals Minute 3: 10 Wall Balls (20/14lb) 10/9' Target

Saturday
2022-5-15

Conditioning

A

Recovery Day

Active Recovery Day +60 Minutes Planning an "active recovery" day or workout on a rest day is a great way to give your body a break without being totally sedentary... Working at a lower intensity, as opposed to doing nothing, will help increase recovery from your previous workout by increasing blood flow to your muscles and tissues. Some Ideas: -- Yoga (can improve your flexibility, balance, and control, while increasing blood flow to the muscles.) -- Hiking -- Cycling -- Swimming -- Surfing -- Basketball, Soccer, Golf...

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The Proof
verified-athlete-avatar Sarah Knight

CrossFit Athlete

Verified Athlete

"When following this programing and being consistent your body has no choice but to respond you'll start to get stronger and look better. The daily strength and conditioning combination just makes sense for well rounded fitness."

verified-athlete-avatar Isaac Bernstein

CrossFit Athlete

Verified Athlete

"Stronger, Faster, Better! This programing has it all."

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Functional Performance Training
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Functional Performance Training
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Functional Performance Training
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Functional Performance Training