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House of Functional Fitness

Functional Training, Functional Fitness, Bodybuilding, General Fitness

Coaches

Craig McKeraghan, Andy Watson and James Paddock

At the House of Functional Fitness, we are looking to provide for the everyday athlete. Full time job? Kids? Life commitments? We've got your training covered. In and out in under an hour, we'll help you get stronger, build muscle and work on your overall fitness.

$25 / mo

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Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Programming to help you build strength, feel good and be prepared to enjoy life!

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

Barbell // Kettlebell // Dumbbells // Rower // Pull-Up Bar

Recommended

Resistance Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2024-08-19

Warmup

For 8 Minutes: 100m Run/200m Bike 10 Air Squats 10 Good Mornings 5 Each Leg Lunge & Twist

Back Squat

4 x 6

Workout

21 - 15 - 9 Goblet Squat (Moderate-Heavy) Kettlebell Bicep Curl Rest 2 Mins 12 - 9 - 6 Goblet Reverse Lunge Weighted Sit-up

Good Morning

3 x 30

Hanging Knee Raise

3 x 20

Tuesday

2024-08-20

Warmup

For 8 Minutes Row 250m 5 Inchworms 5 Push Ups 10 Arm Circles Forward 10 Arm Circles Backwards

Bench Press

5 x 5

Workout

AMRAP 5 Mins 10 Bench Press @ 50% 10 Bent Over Rows 10 Russian Twists Rest 2 Mins AMRAP 5 10 Barbell Curls 10 Tricep Extensions 10 Tuck Crunches

Band Face Pull

3 x 30

Band Pull-Apart

3 x 30

Wednesday

2024-08-21

Warmup

For 10 Minutes Easy 200m Run 20 Calf Raises 10 each leg lunge 10 good mornings

Circuit

10:00 Run 3 Rounds: 1 Min Band Assisted Pull-Ups @ 2222 Tempo 1 Round DB Bicep Curl 21s 10:00 Bike 3 Rounds: 1 Min Banded Tricep Extensions @ 2222 Tempo 1 Min Situps @ 2222 Tempo - Keep Shoulders just off floor at bottom 10:00 Run

Farmers carry

3 x 100

Front Rack Carry

3 x 100

Thursday

2024-08-22

Warmup

For 8 Minutes 10 Alternating Forward Lunges 10 Good Mornings 10 Alternating Reverse Lunges 10 Empty Bar Deadlifts

Deadlift

5 x 3

DB Swing

5 x 10

Bulgarian Split Squat

5 x 10

Side Plank Crunch

5 x 10

Leg Extension

3 x 15

Prone Machine Hamstring Curl

3 x 15

Friday

2024-08-23

Warmup

For 10 Minutes 250m Row 5 Push Ups 5 Pull Ups/Ring Rows 5 Lunge & Twist Each Side 10 Jumping Jacks

Barbell Upright Row

5 x 3

Alternating DB Front Raise

4 x 10

Chest-Supported DB Row

4 x 10

Incline DB Bench Press

4 x 10

Alternating DB Hammer Curl

4 x 10

Paloff Press

3 x 12

Hanging Knee Raise

3 x 12

Saturday

2024-08-24

Warmup

5 Rounds, not for speed. 100m Run/100m Row/200m Bike 10 Calf Raises 10 Air Squats 10 Good Mornings

Circuit

800m Run/800m Row/1600m Bike 20 - 18 - 16 - 14 - 12 10 Air Squats Alternating Reverse Lunges Sit Ups 800m Run/800m Row/1600m Bike

Calf Raise

3 x 10

Barbell Hip Thrust

3 x 10

Coaches

More from House of Functional Fitness

Craig McKeraghan

Craig is a CrossFit Level 3 Trainer with 12 years of experience working with athletes of all levels. Big on using fitness outside the gym, Craig likes to be wrapped up in the gym within an hour to give more time using fitness to get outside in nature.

Andy Watson

Andy has years of experience training across multiple disciplines with expertise in personal training, pad work, football and CrossFit. Andy is a proponent of an active lifestyle, and is always ready to lead the local fitness community

James Paddock

James is a multi year experienced coach, working in various disciplines, from calisthenics to weightlifting, functional training and everything in between. An intrepid athlete, James thrives on learning new skills and bringing them to his athletes to help create a wider health and fitness base.