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 2 Specs:
Skill Level – Intermediate. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, sandbag, wall ball, Air Bike, resistance bands, TRX, rowing machine, Ski Trainer, treadmill (optional), slam ball, hex bar, penalty box (optional).
Focus – General Physical Preparedness
Training Days per Week – 4
Program Length - 4 Weeks, but can be repeated if desired.
Excerpt from Session Day 5 Pull:
Hex Bar Deadlift 4x8
DB Lateral Box Step-Ups 4x8
(superset)
Double KB Romanian Deadlift 3x8
Penalty Box Lateral Hops 3x16
4 Rounds for Time:
500m Row
50yd Farmers Carry @moderate to heavy weight
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
DB Bench Press
4 x 8
C
Crossbody Cable Pull
4 x 15
D1
Cable Front Delt Raise
4 x 12
D2
Seated Incline DB Curls
4 x 12
Metcon
E
12 Minute AMRAP 5 Calorie Bike 5 Single Arm KB Gorilla Row (5 per arm) @moderate weight 10 MB OH Sit Ups @10-20lbs wall ball *Record number of rounds.
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
Front Squat
4 x 8
C
Rope Face Pull
4 x 15
D1
Close Grip Pulldown
4 x 12
D2
Skull Crushers
4 x 12
Metcon
E
5 Rounds: 10 Calorie Ski 10 Box Jumps 10 Landmine Anti-Rotation (bar only) *30 seconds rest between rounds.
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
Shoulder Press
4 x 8
C1
EZ Bar Underhand Chest Press
4 x 15
C2
Diamond Push-Up
4 x 6
D1
Meadows Row
4 x 12
D2
Alternating DB Hammer Curl
4 x 8
Metcon
E
100m Run @90% 5 Heavy Jump Ropes (rest 30 seconds) 200m Run @80% 10 Heavy Jump Ropes (rest 45 seconds) 400m Run @70% 20 Heavy Jump Ropes (rest 90 seconds) 100m Run @90% 5 Heavy Jump Ropes (rest 30 seconds) 200m Run @80% 10 Heavy Jump Ropes
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
Hex Bar Deadlift
4 x 8
C
DB Lateral Box Step Up with Leg Drive
4 x 8
D1
Double KB Romanian Deadlift
3 x 8
D2
Penalty Box Lateral Hops
3 x 16
E
Tricep Pushdown
4 x 10
Metcon
F
4 Rounds for Time: 500m Row 50yd Farmer's Carry @moderate to heavy weight *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
