Maxmead Fitness
General Fitness- Prepare for your Bold adventures. Become Strong & Ready!
- This is beginner to intermediate Full-body Online program with minimal equipment to build strong, capable people.
- Hit the gym or train at home with a plan and build some strength to take on your next adventure!
7 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Dynamic Movement Prep 111
1-2 Rounds :20 Ipsilateral Dead Bugs 5 Strict Pull Ups 10y Spiderman Crawls W/ Elbow To Drop 2R / 2L Spiderman To Lateral Flexion And Extension 10y Knee Hug To Horizontal Lunge Twist
B1
SIngle Arm DB Clean & Jerk
5 x 6
B2
4-Way Dead Bug
5 x 10
C1
Front Carry Bulgarian Split Squat
3 x 8
C2
Russian KB Swing
3 x 15
D
Run
5 x 400
Prep
A
Sprint Prep 9
3x 10 yd cocky walks 30 sec Contralateral Deadbugs 10 yd high knees 10 yd high knee A-Skips 10 yd push up starts
B
Run
1 x 6 @ 400
C
Run
1 x 3
D
Ruck
1 x 4
Prep
A
Dynamic Movement Prep 112
1-2 Rounds 5 Scapula Depression :20 Alternating Contralateral Dead bugs :15 / :5 Staggered Stance Arm Swing 5 Strict Pull Ups/Ring Rows
B1
Sandbag Shoulders
4 x 10
B2
DB Floor Press
4 x 8
B3
Ring Rows
4 x 15
B4
Rest
4 x 1:00
C1
Burpee
6 x 12
C2
Sprint
6 x 120
C3
Walk Back Recovery
5 x 120
Recovery
A
REST DAY
Recover
Prep
A
Dynamic Movement Prep 114
1-3 Rounds :25 Static Pillar Holds :15 R / :15 L Capt Morgan With Vertical Support 10y Leg Cradle Lunge With Lateral Flexion And Extension 2 Seesaw Walk To Vertical Jump - R/L + 1 Jump = 1 Rep
B1
DB Snatch
6 x 4
B2
Heavy Front Carry Squat
6 x 5
B3
Rest
6 x 1:00
C1
Strict Pullup
1 x 5
C2
DB Hang Power Clean & Jerk
1 x 7
C3
Assault Bike
1 x 20
Prep
A
Prep 214
1-3 Rounds 10 yards Cocky Walks 10 yards Heel Walks :25 Active Foot Isometric Hold - Dorsiflexion 10 yards Leg Cradle Lunge Twist w/ Drunk Step :25 Active Foot Isometric Hold - Plantar Flexion 10 yards High Skips
B
Single Arm Primal Complex
4 x 5
Conditioning
C
Pat's Medicine Bag
Patrick Daniel Tillman was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor. 7 Sandbag cleans - Heavy 200m Sprint 11 Strict Pull-Ups 45sec Rest
Recovery
A
REST DAY
Recover
When you join a team you’re getting more than programming, you’re joining an online community.
Strong & Ready
Strong & Ready
Strong & Ready
