Reach Functional Fitness

Functional Training, Multi-sport, Weightlifting
Coach
Taylor Haney

The Team|REACH Complete Athlete Program is a team favorite.  This program is ideal for the experienced trainee who wants to increase their conditioning and vary their training.  

The training is based around 3 strength and accessory days with conditioning at the end and 2 Olympic lifting days with interval conditioning at the end.

The program is a fun break for most athletes.  It has a little something for everyone.  

Series 1 Specs:

Skill Level - Intermediate to advanced. Need beginner level Olympic Weightlifting experience.  

Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, SkiTrainer, Rower, AirBike, Treadmill, wall ball, slam ball, sandbag, mace, sled.

Focus - Functional Training, Weightlifting, Multi-Sport

Training Days per Week - 5
Program Length - 6 weeks

Excerpt from Day 3 Squat, Biceps, and Metcon 1:

Barbell Curl x15, 12, 10, 8

3 Rounds for Time:
400m Run
Barbell Thruster @65lbs
50m Single Arm OH KB Walking Lunge (switch arms half way)

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Team Reach Complete Athlete L1: Press & AMRAP #1

Prep

A

Reach Warmup

Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways

B

Bench Press

25, 20, 15, 10

C

Single Arm Overhead DB Press

3 x 15

D

Lat Pulldown

15, 12, 10, 8

Conditioning

E

TRA L1 AMRAP #1

12 Minute AMRAP 200m Row @85% PRE 15 Pushups 50m Single Arm KB OH Walking Lunge (switch arms half way) @moderate to heavy weight

Recovery

F

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Monday
Team Reach Complete Athlete L1: Clean & Conditioning #1

Prep

A

Reach Warmup

Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways

B

Clean Shrug

3 x 3

C

Hang Clean High Pull

3 x 3

D

Clean

3 x 3

Conditioning

E

TRA L1 Conditioning Circuit #1

12 Minutes - 50 seconds work/10 seconds transition time, then move to next exercise/movement. 1) Inverted Row 2) Russian KB Swing 3) Barbell Only Shoulder Press 4) Russian Twist w/25lbs

Conditioning

F

TRA L1 Conditioning Circuit #2

9 Minutes - 50 seconds work/10 seconds transition time, then move to next exercise/movement. 1) Wall Ball Shots @8-15lbs 2) Barbell Only Reverse Lunge 3) Hang Clean @barbell only

Recovery

G

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Tuesday
Team Reach Complete Athlete L1: Squat, Biceps, and METCON #1

Prep

A

Reach Warmup

Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways

B

Back Squat

25, 20, 15, 10

C

Bulgarian Split Squat

3 x 15

D

Barbell Bicep Curl

15, 12, 10, 8

Conditioning

E

TRA L1 METCON #1

3 Rounds for Time 400m Run 15 Barbell Thruster @35-65lbs 50m Single Arm OH KB Walking Lunge (switch arms half way) @moderate weight *Record Time.

Recovery

F

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Wednesday
Team Reach Complete Athlete L1: Snatch & Conditioning #1

Prep

A

Reach Warmup

Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways

B

Snatch Shrug

3 x 3

C

Hang Snatch High Pull

3 x 3

D

Snatch

3 x 3

Conditioning

E

TRA L1 Conditioning Circuit #3

8 Minutes - 50 seconds work/10 seconds transition time, then move to next exercise/movement. 1) Burpee to Negative Pull Up 2) Barbell Only Hang Clean and Jerk 3) GHD Back Extension 4) Slam Balls @10-15lbs

Conditioning

F

TRA L1 Conditioning Circuit #4

15 Minutes - 50 seconds work/10 seconds transition time, then move to next exercise/movement. 1) Sandbag Snatch (do not slam bag) 2) Sandbag Alternating Lunge 3) Wall Sit *Sandbag weight 30-50lbs

Recovery

G

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Thursday
Team Reach Complete Athlete L1: Deadlift, Tricep, & Intervals #1

Prep

A

Reach Warmup

Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways

B

Deadlift

25, 20, 15, 10

C

Tricep Rope Pulldowns

3 x 15

D

Bat Wings

3 x 12

Conditioning

E

TRA L1 Interval Circuit #1

For Time: 100m Row DB Single Arm Snatch x5/per arm 200m Row DB Single Arm Snatch x10/per arm 300m Row DB Single Arm Snatch x15/per arm 400m Row DB Single Arm Snatch x20/per arm *30-50lbs DB - you can modify up or down, as needed.

Recovery

F

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Team Reach Complete Athlete 1