Melt Programming

Coach
Matt Kunkel

Features
6 sessions per week
Must use App app to view and log training
Team Training

Features
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Programming 6 days per week
Monday, Tuesday, Wednesday, Thursday, Friday, Sunday. 6 functional fitness MetCons, 6 strength day splits, 6 minimal equipment WODS.
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Delivered through TrainHeroic
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-3-8 | MetCon

For Time

A

Warmup Open hips and glutes, stretch lower back 3 Rounds 4 Calories - Air Bike 4 Russian KB Swing 4 Air Squat BEGINNER 5 RFT (Rounds For Time) 8 Calories - Air Bike 10 GHD Sit Up or 20 Straight Leg Sit Up 4 DB Dual Snatch (40/20 lb) 20 BB Back Squat (115/80 lb) 4 BB Power Clean + Jerk (115/80 lb) INTERMEDIATE 5 RFT (Rounds For Time) 12 Calories - Air Bike 20 GHD Sit Up or 40 Straight Leg Sit Up 4 DB Dual Snatch (50/30 lb) 20 BB Back Squat (135/95 lb) 4 BB Power Clean + Jerk (135/95 lb) ADVANCED 5 RFT (Rounds For Time) 16 Calories - Air Bike 30 GHD Sit Up or 60 Straight Leg Sit Up 8 DB Dual Snatch (50/30 lb) 20 BB Back Squat (155/105lb) 4 BB Power Clean + Jerk (155/105 lb) TIME CAP | 42 min

Sunday
2023-3-8 | Push Day

Uncategorized

A

Push Day 01

Warmup Open up chest, stretch arms and shoulders 3 Rounds 5 Push Up 5 DB Shoulder Press (Light weight) 5 BB Close Grip Bench Press (45 lb) 36 MINUTE EMOM Minute 1 10 DB Chest Press Minute 2 8 DB Front Raise 8 DB Side Raise Minute 3 10 BB Skull Crusher Minute 4 8 DB Left Arm Kneeling Shoulder Press 8 DB Right Arm Kneeling Shoulder Press Minute 5 10 Hand Release Push Up Minute 6 10 DB Tricep Overhead Extension

Sunday
2023-3-8 | Minimal Equipment

Conditioning

A

Minimal Equipment 01

Warmup Open hips and glutes, stretch lower back 3 Rounds 4 Burpee 4 Russian KB/DB Swing 4 Air Squat BEGINNER 5 RFT (Rounds For Time) 8 Burpee 20 Straight Leg Sit Up 10 Push Up 20 Air Squat 8 Alternating Jump Lunge

Monday
2023-3-9 | MetCon

MetCon

A

Warmup Stretch Hamstrings and Glutes 3 Rounds 5 Push Up 6 Reverse Lunge 5 Box Jump 5 Sit Up BEGINNER 4 RFT (ROUNDS FOR TIME) 14 Butterfly Sit Up 13 Push Up 12 DB Hang Clean + Press 11 Burpee 10 DB Reverse Lunge 9 Toes to Bar 8 DB Thruster Dumbbell Weight - 30/15 lb INTERMEDIATE 4 RFT (ROUNDS FOR TIME) 14 Butterfly Sit Up 13 Push Up 12 DB Hang Clean + Press 11 Burpee 10 DB Reverse Lunge 9 Toes to Bar 8 DB Thruster Dumbbell Weight - 40/20 lb ADVANCED 4 RFT (ROUNDS FOR TIME) 14 Butterfly Sit Up 13 Push Up 12 DB Hang Clean + Press 11 Burpee 10 DB Reverse Lunge 9 Toes to Bar 8 DB Thruster Dumbbell Weight - 50/30 lb TIME CAP | 37 min

Monday
2023-3-9 | Pull Day

Conditioning

A

Pull Day 01

Warmup Stretch lower and upper back 3 Rounds 5 DB Bicep Curl 5 DB Bent Over Row 5 BB Bicep Curl 5 BB Bent Over Row Use light weights FT (FOR TIME) 12-12-10-10 BB Bent Over Row BB Bicep Curl Pull Up DB Hammer Curl DB Bent Over Row (each arm) DB Incline Bicep Curl

Monday
2023-3-9 | Minimal Equipment

Uncategorized

A

Minimal Equipment 04

Warmup Stretch Hamstrings and Glutes 3 Rounds 5 Push Up 6 Reverse Lunge 5 Box Jump 5 Sit Up 4 RFT (ROUNDS FOR TIME) 15 Box Jump 10 Push Up 5 Burpee 10 Butterfly Sit Up 15 V Up 10 Reverse Lunge 5 Burpee

Tuesday
2023-3-10 | Active Recovery

Recovery

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Active Recovery 01

30 Minute EMOM 1) 10 Slow Squat 2) 30 Second Plank 3) 10 Push Up 4) Run 100m 5) 15 Sit Up

Wednesday
2023-3-11 | MetCon

MetCon

A

Warmup Open up hips, ankles and shoulders 3 Rounds 5 BB Power Clean 5 Calories - Air Bike 5 BB Shoulder Press 5 Air Squat Use Light Weight Compound Lift before the WOD E2MOM - 8 Minutes 4 Rep BB Front Squat, Build Each Set MetCon BEGINNER 30 MINUTE EMOM FIRST 15 MINUTES - Minute 1 - 5 BB Power Clean Minute 2 - 10 Calories - Air Bike Minute 3 - 15 Burpee Minute 4 - 10 BB Back Squat Minute 5 - 5 BB Push Jerk BARBELL WEIGHT - 115/80 lb LAST 15 MINUTES - Minute 1 - 3 BB Power Clean Minute 2 - 6 Calories - Air Bike Minute 3 - 9 Burpee Minute 4 - 6 BB Back Squat Minute 5 - 3 BB Push Jerk BARBELL WEIGHT - 115/80 lb INTERMEDIATE 30 MINUTE EMOM FIRST 15 MINUTES - Minute 1 - 5 BB Power Clean Minute 2 - 10 Calories - Air Bike Minute 3 - 15 Burpee Minute 4 - 10 BB Back Squat Minute 5 - 5 BB Push Jerk BARBELL WEIGHT - 135/95 lb LAST 15 MINUTES - Minute 1 - 3 BB Power Clean Minute 2 - 6 Calories - Air Bike Minute 3 - 9 Burpee Minute 4 - 6 BB Back Squat Minute 5 - 3 BB Push Jerk BARBELL WEIGHT - 135/95 lb ADVANCED 30 MINUTE EMOM FIRST 15 MINUTES - Minute 1 - 5 BB Power Clean Minute 2 - 10 Calories - Air Bike Minute 3 - 15 Burpee Minute 4 - 10 BB Back Squat Minute 5 - 5 BB Push Jerk BARBELL WEIGHT - 155/105 lb LAST 15 MINUTES - Minute 1 - 3 BB Power Clean Minute 2 - 6 Calories - Air Bike Minute 3 - 9 Burpee Minute 4 - 6 BB Back Squat Minute 5 - 3 BB Push Jerk BARBELL WEIGHT - 155/105 lb Substitutions If you don't have an air bike, you can row/BikeErg for 10 calories, or run/single/double unders for 35 seconds. If you don't have a barbell, you can use dumbbells for the same movements.

Wednesday
2023-3-11 | Leg Day

Leg Day 01

A

Warmup Open Hips and Ankles, Stretch Hamstrings Warmup 10 Air Squat 10 Reverse Lunge 10 BB Good Mornings 3 Rounds; Rest 5 Minutes after each 6 Minute EMOM 6 MINUTE EMOM Minute 1 AMRAP; BB Back Squat Minute 2 AMRAP; Dual DB Right Leg Bulgarian Split Squat Minute 3 AMRAP; Dual DB Deadlift Minute 4 AMRAP; Dual DB Left Leg Bulgarian Split Squat Minute 5 AMRAP; Box Step Up (Unweighted, 24/20 in) Minute 6 AMRAP; Bodyweight Reverse Lunge Your score is the total amount of reps you acquire over the 6 Minute EMOM x 3 rounds.

Wednesday
2023-3-11 | Minimal Equipment

Minimal Equipment 03

A

Warmup Open Hips 3 Rounds 5 Air Squat 5 Push Up 5 Box Step Up FT (For Time) 20-15-10-5- 20 Box Jump Burpee Push Up Air Squat Box Step Up TIME CAP | 41 min

Thursday
2023-3-12 | Rest Day
Friday
2023-3-13 | MetCon

MetCon

A

Warmup Open up hips, stretch shoulders and hamstrings 3 Rounds 4 BB Shoulder Press 4 Box Jump 4 BB Hang Clean 4 BB Front Squat Use Light Weight, I used 45 lb Compound Lift before the WOD 5 sets x 5 reps BB Strict Shoulder Press, Building Each Set Superset with 5 sets x 10 reps DB Upright Row MetCon BEGINNER E5MOM - 30 MINUTES First 15 Minutes - 2 DB Devil Press 2 BB Hang Squat Clean 4 DB Push Press 4 BB Hang Clean + Jerk 6 Burpee 6 Butterfly Sit Up 8 Alternating Jump Lunge 8 Push Up Last 15 Minutes - 8 Straight Leg Sit Up 8 Air Squat 6 Box Jump (24/20 in) 6 Burpee 4 BB Back Squat 4 DB Deadlift 2 BB Power Clean 2 DB Thruster BARBELL WEIGHT - 95/65 lb DUMBBELL WEIGHT - 40/20 lb INTERMEDIATE E5MOM - 30 MINUTES First 15 Minutes - 3 DB Devil Press 3 BB Hang Squat Clean 6 DB Push Press 6 BB Hang Clean + Jerk 9 Burpee 9 Butterfly Sit Up 12 Alternating Jump Lunge 12 Push Up Last 15 Minutes - 12 Straight Leg Sit Up 12 Air Squat 9 Box Jump (24/20 in) 9 Burpee 6 BB Back Squat 6 DB Deadlift 3 BB Power Clean 3 DB Thruster BARBELL WEIGHT - 115/80 lb DUMBBELL WEIGHT - 50/30 lb ADVANCED E5MOM - 30 MINUTES First 15 Minutes - 5 DB Devil Press 5 BB Hang Squat Clean 8 DB Push Press 8 BB Hang Clean + Jerk 11 Burpee 11 Butterfly Sit Up 14 Alternating Jump Lunge 14 Push Up Last 15 Minutes - 14 Straight Leg Sit Up 14 Air Squat 11 Box Jump (24/20 in) 11 Burpee 8 BB Back Squat 8 DB Deadlift 5 BB Power Clean 5 DB Thruster BARBELL WEIGHT - 135/95 lb DUMBBELL WEIGHT - 60/40 lb

Friday
2023-3-13 | Push Day

Push Day 02

A

Warmup Stretch chest and triceps, arms circles (forward and backward) Open up shoulders 3 Rounds 5 Push Up 5 BB Push Press (light weight) 5 Sit Up 35 MINUTE EMOM 1) 8-10 BB Bench Press 2) 8-10 DB Shoulder to Overhead 3) 14-16 GHD Sit Up 4) 25 Straight Leg Sit Up 5) 8-10 Foot Elevated Pike Push Up 6) 8-10 DB Incline Chest Press 7) 8-10 DB Front Raise/8-10 DB Side Raise Shoot for 10 reps for minutes 1, 2, 5, 6, and 7. If you can only make it to 8, that's fine. Substitutions If you don't have a GHD, do 25 butterfly sit ups. So minute 3 would be 25 BFSU, and minute 4 is 25 SLSU. Super tough on the core.

Friday
2023-3-13 | Minimal Equipment

Minimal Equipment 05

A

Warmup Stretch legs and back 3 Rounds 5 Air Squat 5 Push Up 5 Squat Jump 34 MINUTE AMRAP 20 Air Squat 20 Alternating Jump Lunge 20 Push Up 20 DB Shoulder to Overhead (30/15 lb) 20 Walking Lunge (10 each leg) 20 Mountain Climber 20 Burpee (no jump)

Saturday
2023-3-14 | MetCon

MetCon

A

Warmup Open up ankles, stretch lower back and hips 3 Rounds 2 Burpee 3 Air Squat 4 Hang Clean Compound Lift before the WOD E2MOM - 8 Minutes 5 Rep BB Bench Press, Build Each Set MetCon BEGINNER 5 RFT (ROUNDS FOR TIME) 5 BB Power Clean 5 Burpee 5 BB Front Squat 4 Burpee 5 BB Shoulder to Overhead 3 Burpee 5 BB Bent Over Row 2 Burpee 5 BB Romanian Deadlift 1 Burpee BARBELL WEIGHT - 115/80 lb INTERMEDIATE 5 RFT (ROUNDS FOR TIME) 5 BB Power Clean 5 Burpee 5 BB Front Squat 4 Burpee 5 BB Shoulder to Overhead 3 Burpee 5 BB Bent Over Row 2 Burpee 5 BB Romanian Deadlift 1 Burpee BARBELL WEIGHT - 135/95 lb ADVANCED 5 RFT (ROUNDS FOR TIME) 5 BB Power Clean 5 Burpee 5 BB Front Squat 4 Burpee 5 BB Shoulder to Overhead 3 Burpee 5 BB Bent Over Row 2 Burpee 5 BB Romanian Deadlift 1 Burpee BARBELL WEIGHT - 155/105 lb TIME CAP | 33 min Substitutions If you don't hsve a barbell, you can use dumbbells for the same movements.

Saturday
2023-3-14 | Pull Day

Strength/Power

A

Pull Day 02

Warmup Stretch back and arms 3 Rounds 5 BB Bicep Curl 5 BB Bent Over Row 5 Jumping Pull Up Use light weight 30 MINUTE EMOM 1) 8-10 BB Deadlift 2) 6-8 Strict Pull Up 3) 10-12 DB Bicep Curl 4) 8-10 BB Reverse Grip Bent Over Row (hold the BB as you would doing BB bicep curls) 5) 10-12 DB Hammer Curl Use weights that are manageable. Your reps around 8-10 should be an absolute fight. You don't want to go to muscle failure, but you also don't want to make it too easy.

Saturday
2023-3-14 | Minimal Equipment

Uncategorized

A

Minimal Equipment 06

Warmup Open up hips 3 Rounds 5 Burpee 5 Box Jump Run 100m 28 MINUTE EMOM 1) 200m Run 2) 15 Up Down 3) 45 Second Plank 4) 14 Box Step Up (24/20 in) If you don't know what up downs are, they are basically burpees without touching your chest to the ground. Put your hands down in front of you, kick your legs back (fully extended), kick them back up to your hands, then stand up.

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