Reach Functional Fitness
Functional Training, BodybuildingOur Strength, Accessory, and Metcon Series is for those who are transitioning out of Crossfit, or desire a program that includes metabolic conditioning on every training day.
The program is a hybrid bodybuilding hypertrophy program and athletic functional conditioning.
This series with built with longevity in mind. If you are training for the pure joy of training and staying in shape, this program is for you.
Series 1 Specs:
Skill Level – Intermediate. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, sandbag, wall ball, BaseBlocks (optional), Air Bike, resistance bands, TRX, rowing machine, Ski Trainer, treadmill (optional), slam ball.
Focus – General Physical Preparedness
Training Days per Week – 4
Program Length - 4 Weeks, but can be repeated if desired.
Excerpt from Session Day 2 Squat:
Back Squat 3x12
Rear Delt Flyes 4x15
(superset)
Half Kneeling Single Arm Lat Pulldown 5x10
Split Stance Overhead Tricep Extension 5x10
Metcon
For Time 5-10-15 Cal/Reps:
Calorie Air Bike
DB Snatch (per arm)
Features4 sessions per week
Must use App app to view and log training
Program Training
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
3 x 12
C
DB Lateral Raise
4 x 15
D1
DB Thumbs Up Front Raise
5 x 10
D2
EZ Bar Curl
5 x 10
Metcon
E
3 Rounds: 400m Runner or Row 20 Wall Balls After 3 Rounds, straight to: 50 Inverted Rows *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.
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
3 x 12
C
Rear Delt Flyes
4 x 15
D1
Half-Kneeling Single-Arm Lat Pulldown
5 x 10
D2
Split Stance Overhead Tricep Extension
5 x 10
Metcon
E
For Time 5-10-15 Cal/Reps: Calorie Air Bike DB Snatch (per arm) *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.
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
DB Push Press
3 x 12
C1
Depth Plyo Push-Up
4 x 8
C2
Weighted Dips
4 x 6
D1
Seated Row
3 x 15
D2
Box Jump
3 x 8
D3
DB Bicep Curls
3 x 8
Metcon
E
12 Minute EMOM 6 Over Shoulder Sandbags 4 Calorie Bike
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.
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
3 x 12
C
DB Lateral Lunge
4 x 10
D1
KB Front Rack Reverse Lunge
3 x 8
D2
Burpee
3 x 8
E
Close Grip Bench Press
4 x 10
Metcon
F
4 Rounds for Time: 300m Row 30 MB Russian Twist 30 Second Plank *Record Time
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.
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
