Functional Performance Training

MpFitCo (Mount Pleasant Fitness Company)

Strength & Conditioning, Functional Fitness, Olympic Lifting, General Fitness, Gymnastics, Weightlifting
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
feature-icon
Access to your coaches
Unlimited access to coaches day or night.
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
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
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 3.2 Day 1

A

Back Squat

5, 5, 3, 3, 1, 1, 1, 5 @ 40, 50, 60, 75, 85, 95, 100, 75 %

B

Seated Single Leg Press

3 x 10

C

Lying Leg Curl

3 x 15

Circuit

D

Every 5:00 Minutes x (5 Rounds) 300M - Air Runner 20/15 - Calorie Row 15 - Wall Balls #20/14lb. 10 - Alt. Dumbbell Snatches 70/50lb. Score = Average of your fastest & slowest time.

Monday
Week 3.2 Day 2

A

Bench Press

5, 5, 3, 3, 1, 1, 1, 5 @ 40, 50, 60, 75, 85, 95, 100, 75 %

B

Dip

3 x 15

C

Seated Incline DB Curls

Circuit

D

AMRAP 7 Minutes 10 - Dumbbell Burpee Deadlift 50/35lb. 10 - Toe 2 Bar (Rest 2:00) AMRAP 7 Minutes 10 - Hang Squat Clean 50/35lb. 5 - Muscle Ups

Tuesday
Week 3.2 Day 3

A

Deadlift

5, 5, 3, 3, 1, 1, 1, 5 @ 40, 50, 60, 75, 85, 95, 100, 75 %

B

Lat Pulldown

3 x 15

C

DB Fly

3 x 15

Circuit

D

14 Minute AMRAP 10 - Sumo Deadlift High Pull 135/95lbs 100' - Sled Push 365/225 50' - Back Rack Walking Lunges 135/95lbs.

Wednesday
Week 3.2 Day 4

A

Strict Press

5, 5, 3, 3, 1, 1, 1, 5 @ 40, 50, 60, 75, 85, 95, 100, 75 %

B

DB Front Raise

3 x 15

C

DB Pullover

3 x 15

Circuit

D

Complete 5 Rounds for time: 50 Double Unders / 100 Single Unders 8 - Shoulder to Overhead 6 - Bar Facing Burpees 4 - Squat Cleans (Rx) Round (1) 135/75lb. Round (2) 155/95lb. Round (3) 185/115lb. Round (4) 205/135lb. Round (5) 225/155lb. or (Sx) Round (1) 95/55lb. Round (2) 115/75lb. Round (3) 135/95lb. Round (4) 155/105lb. Round (5) 185/125lb.

Thursday
Week 3.2 Day 5

A1

DB Bench Press

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

A2

Back Squat

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Circuit

B

5 Rounds 15/12 - Calorie Row 15 - GHD Sit Ups 15/12 - Calorie Bike 15 - Toe 2 Bar (Rest 1:00) Score = Total Time to complete including rest.

Friday
Week 3.2 Day 6

Circuit

A

Complete for time: (THE STANDARD) 30 clean and jerks (Grace) 15 muscle-ups 30 snatches (Isabel) 15 muscle-ups 30 Thrusters Women use 95 lb. Men use 135 lb. or (Scaled) Women use 75 lb. Men use 115 lb. 30 clean and jerks (Grace) 15 Burpee Pull Ups 30 snatches (Isabel) 15 Burpee Pull Ups 30 Thrusters

Saturday
Week 3.2 Day 7

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...

closer-image-1
closer-image-2
Your chance to train with the best.

Invest in yourself! it's the best investment you can make.

Start My 7-Day Free Trial
closer-image-3
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."

Join Your Virtual Gym

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

Functional Performance Training
screenshot1
Functional Performance Training
screenshot2
Functional Performance Training
screenshot3
Functional Performance Training