WAR EAGLE
Honest Work Fitness
Functional Fitness, Strength & ConditioningThis is War Eagle.
Finally, a functional fitness plan designed to build muscle. This program combines strength, power, and high intensity conditioning with a big dose of muscle development. This is the Honest Work brand of functional fitness.
Skill level: Intermediate to advanced
Session duration: 45- to 75-minutes
Sessions per week: 5 days, each published a week in advanced so you can adjust the sessions around your schedule.
Prep
A
Bear Complex
5 Rounds For Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press
B1
Power Clean
5 x 3
B2
Med Ball Rotational Throw
5 x 2
C1
Back Squat
5, 4, 3, 3, 3
C2
Box Jump
5 x 1
C3
Broad Jump
5 x 1
D1
Incline DB Bench Press
3 x 8
D2
Lat Pulldown
3 x 12
Circuit
E
2:00 "worlds greatest stretch" 2:00 bilateral shoulder flexion stretch with wall or racked barbell
Circuit
A
AMRAN - 15 goblet squats 10 pushups 5 walking lunges per leg 5 goblet cossack squats per leg 1:00 couch stretch per side
B1
Overhead Press
12, 10, 8, 6
B2
Cable Rear Delt Fly
4 x 15
Conditioning
C
Bear Complex
Bear Complex 5 sets of 5 reps Use the heaviest weight you can for each set. Rest as needed between sets. 1 REP of the complex is: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press A set is completed when you do 5 reps of the complex without letting go of the bar.
Conditioning
D
Bear Complex
Find you Bear Complex 1RM Use the heaviest weight you can while still being safe and in control. 1 rep of the complex is: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press
Circuit
E
4 x 10 cal echo bike (or other cardio) + 5 pull-ups EMOM At the start of each minute, go for 10 calories as fast as possible right into 5 pull-ups. Rest the remainder of that minute. Repeat 3 more times.
Circuit
F
1:00 couch stretch per side 1:00 box pigeon stretch per side 1:00 scorpions
Prep
A
General Warm-up
Take 5-minutes to get moving and stretch as needed. This could be an easy walk, jog, bike, or other cardio modality of your choice.
B1
Cable Lateral Raise
3 x MAX
B2
Incline Bench DB Bicep Curl
3 x 12
C1
Barbell Upright Row
3 x 8
C2
Rolling Tricep extensions
3 x 6
D1
Barbell Bicep Curl
3 x 21
D2
Diamond Push-Up
3 x MAX
Circuit
E
2:00 wall angel 1:00 corner pec stretch
Circuit
A
AMRAN - 10 KB swings 8 Goblet squats 5 KB cleans 3 KB squats
B1
Bench Press
20, 15, 10, 15, 20
B2
Pull-Up
5 x MAX
Circuit
C
3 rounds of 10 calorie echo bike as fast and aggressive as possible (sub with another form of cardio if needed) 5 deadlift, 275/185 lbs 100 yard farmers carry, 70 / 53 lbs. Rest 3 minutes
D
Walk
1 x 10:00
Circuit
E
2:00 bretzel per side 1:00 calf stretch per side
Circuit
A
3-minute easy cardio of choice. Just get the blood flowing a bit.
B1
DB Military Press
3 x 8
B2
Incline Bench Face Pull
3 x 15
C1
Hammer Curl
3 x 8
C2
Skull Crushers
3 x 15
Circuit
D
30 minute easy cardio of choice or 30 minute loaded walk. You can load the walk with a sled, vest, heavy dball/sandbag, ruck, or random weight implement.
Circuit
E
2:00 deep squat stretch 2:00 dowel pass throughs
David Brelinski, CSCS, TSAC-F
25 years of training and coaching experience, bachelor of science in exercise science, doctorate of chiropractic (DC), NSCA certified strength and conditioning specialist (CSCS), NSCA tactical strength and conditioning - facilitator (TSAC-F)
If you want to walk the walk and look the part, try the Honest Work difference for 7-days free.
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WAR EAGLE
WAR EAGLE
WAR EAGLE
