Functional Bodybuilding

Day 1

Warm Up

Three sets of:

• 1-2 Minutes Run, Bike, or Row
• 100 - 150 Foot Sandbag Carry
• 10 Mountain Climbers (Pause Each time you land)
• 15 Air Squats
• 15 Russian Kettlebell Swings

Strength

Every 3 minutes, for 12 minutes (4 sets of):

• 70-75% Front Squat x 5 reps @ 32X1

Conditioning 

Complete as many rounds and reps possible in 15 minutes of:

• 15 Calorie Assault Bike
• 15 Squat Cleans (75)
• 10 Burpee Box Jumps (20″)

Accesories 

Four sets of:

• 12-15 Narrow Stance Heel Elevated Goblet Squats @ 31X1

Immediately followed by…

• 60 second Weighted Wall Sit

Rest 90 seconds between sets

Day 2

Warm up

One set of:

• Depth Jump with Horizontal Take-Off x 8 reps 

Rest 60 seconds, and then. . .

Five sets at 90+% effort of: 

• Sprint 20-30 Meters

Rest 60 seconds

Weightlifting 

Five sets of:

• Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch

Rest as needed

Back Squat:

• Set 1: 5 reps @ 70% of 1-RM
• Set 2: 3 reps @ 80%
• Set 3: 1 rep @ 90%
• Set 4: 5 reps @ 80-85%

Rest 2 minutes between sets

Conditioning 

For Time:

• 200 Meter Row
  
• 20 AbMat Sit-ups
  
• 200 Meter Row
  
• 19 AbMat Sit-ups
  
• 200 Meter Row
  
• 18 AbMat Sit-ups
  
• 200 Meter Row
  
• 1 AbMat Sit-up

Accesories 

Three sets of:

• GHD Supine Plank x 30 seconds

Rest as needed

Day 3

Warm Up 

Band Assisted Hip Flexor Stretch x 30 seconds per leg

Band Assisted Perfect Stretchx 30 seconds per leg

Banded Hip Rotations x 30 seconds per leg

Glute Activation Warm-Up

Endurance 

Every minute, on the minute, for 12 minutes (3 sets) for max calories:

• Minute 1: 15 seconds of Ski erg
• Minute 2: 30 seconds of Assault Runner
• Minute 3: 45 seconds of Bike
• Minute 4: Rest

Conditioning 

5 Rounds For Time:

• 400 Meter Run
  
• 15 Overhead Squats (65#)
• 15-10-8-6-3 burpees over the bar 

Accessories 

Three sets of:

• Prone Chinese Plank x 60 seconds

Rest as needed

Make this as challenging as you can.

Day 4

Warm up

12-Minute Mobility for Hip Hinge

and then ...

Complete the following kettlebell complex:

• Single Arm Kettlebell Swing x 10 reps
• Bottoms Up Kettlebell Walk x 50'
• Kettlebell Windmill x 5 reps

Alternate Sides

Strength 

Four sets of:

• Deadlift x 6 reps @ 75% of 1-RM Deadlift

Conditioning 

21-15-9-9-15-21:

• Deadlifts (145#)
  
• Burpees

Accessories 

Every minute, for 12 minutes:

• Station 1: 30-45 second Hang Double Overhand from Pull-Up Bar
• Station 2: 45 second Dumbbell Farmer Hold
• Station 3: Rest

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Display 2
Wellness
Week 1