WAR EAGLE
Honest Work Fitness
Functional Fitness, Strength & ConditioningFor the full functional fitness gym, this is a 5-day per week functional fitness program; think strength, power, work capacity, and hypertrophy all in one program. With this program you will develop strength, explosiveness, build muscle, and high-caliber conditioning without the advanced skill required in many other functional fitness programs.
This isn't for professional exercisers, this is for the everyday athlete. Workouts are typically 45- to 75-minutes (depending on how quickly you move) and will be highly intense, efficient, and effective.
www.honestworkfitness.com
Circuit
A
AMRAN (as many rounds as needed) - 1 minute cardio of choice 5 KB swings 5 KB lunges per leg 3 KB overhead press
B
Goblet Squat
10 x 10
Circuit
C
EMOM rotate through the following stations 4 times - 3 x KB row per arm + 3 x double KB clean & press, 53 / 35 lbs. 10 cal echo bike (or equivalent on a different cardio) 8 pull-ups 30 yard farmers carry 70 / 53 lbs. Example - At the start of the timer, do 3 KB rows per arm and 3 KB clean and presses. You rest for the remainder of that first minute. At 1:00, you do 10 cals as fast as possible on an echo bike (or the equivalent on a different piece of cardio). Then rest the remainder of that second minute. Continue this trend until you have done 4 total rounds through all the exercises.
D1
Incline Bench Bicep Curl
3 x 8
D2
Tricep Pushdown
3 x 12
Circuit
E
2:00 couch stretch per leg 2:00 bilateral shoulder flexion stretch
Circuit
A
AMRAN - 2 minute jog 10 pushups 10 inverted rows 10 air squats
B1
Bench Press
3, MAX, MAX
B2
Alternating KB Row
3 x MAX
Circuit
C
4 rounds at a high intensity - 400 m run (0.25 mile run) 6 double KB clean & push press, 53 / 35 lbs.
D1
Incline DB Bench Press
3 x 12
D2
Cable Face Pull
3 x 15
Circuit
E
2:00 pigeon stretch per leg 2:00 butterly stretch 2:00 thoracic extension on a foam roller
Circuit
A
AMRAN - 1:00 deep squat stretch 10 slow and controlled air squats 10 light RDL's 5 Goblet Squats 5 KB clean and press
B
Back Squat
20, 20, 10, 10, 5, 5
Circuit
C
3 rounds at a maximum intensity - 10 cal Echo Bike (or equivalent on a different piece of equipment) 5 front squats, 185 / 135 lbs. (make it heavy but doable for you) Rest 2 minutes between each round
D1
RDL
3 x 8
D2
Calf Raise
3 x 20
Circuit
E
2:00 couch stretch per leg 2:00 frog stretch
Circuit
A
2:00 easy cardio of choice 1:00 shoulder flexion stretch 5 inchworms 10 walking lunges per leg
B1
Overhead Press
5, 3, 1, 1, 1, 1
B2
Strict Chin Up
6 x 5
Circuit
C
4 rounds at a high intensity with 53 / 35 lbs - 8 double KB swings 6 double KB cleans 4 double KB squats 2 double KB presses 10 calorie fan bike (or equivalent on a different piece of equipment) Rest 3 minutes
D1
DB Lateral Raise
3 x 8
D2
Barbell Upright Row
3 x MAX
Circuit
E
2:00 pigeon stretch per leg 1:00 ankle/calf stretch per leg 2:00 lat stretch
Circuit
A
1:00 easy cardio 10 Goblet Squats 10 double KB Arnold press
B1
1-Arm DB Row
3 x 8
B2
DB Bench Press
C1
Barbell Bicep Curl
12, 10, 8
C2
Dip
12, 10, 8
D
Run
1 x 2
E
Walk
1 x 20:00
David Brelinski, CSCS, TSAC-F
Trained 100's in-person and 1000's remotely online or with pen and paper training plans.
When you join a team you’re getting more than programming, you’re joining an online community.
WAR EAGLE
WAR EAGLE
WAR EAGLE
