AEROBIC CONDITIONING SAT 4/27

WARM UP

  3 RDS EASY

-15 BENT KNEE SIT UPS 

-200M RUN 

AEROBIC CONDITIONING 

20 MIN CLOCK 

-10 D-BALL SLAMS  20/10LBS

 -20 RUSSIAN SEATED TWIST  20/10LBS

-200M RUN 

REST 30s 

COOL DOWN 

5 MINS EASY ON MACHINE 

 

Read More
peter nguyen
FUNCTIONAL FITNESS SAT 4/27

WARM UP

3X200M RUN +  10 DOWN DOG WALKS

CONDITIONING (TEAMS OF 2)  

  20 MIN AMRAP (ONE TEAMMATE WILL COMPLETE A FULL RD BEFORE THE OTHER CAN START)

-4 DEVIL PRESS 20/15LBS

-4 BURPEE BOX JUMP   OVER 24"/20"

-100M SHUTTLE RUN (50M DOWN/BACK)  

Read More
peter nguyen
FUNCTIONAL FITNESS FRI 4/26

WARM UP

3X 10 DB BENCH PULL OVER + 30s TWISTED CROSS STRETCH/SIDE

ACCESSORY WORK 

A)   4X10 BARBELL BENT OVER ROW, REST 1 MIN

B)   4X6-10 RING PUSH UPS, REST 1 MIN

CONDITIONING 

  FOR TIME

-50 ALT. DB SNATCH 50/35LBS

-50 WALL BALLS 20/14LBS

-50 KB SWINGS 53/35LBS

Read More
peter nguyen
AEROBIC CONDITIONING THUR 4/25

WARM UP

  3 RDS EASY

-10 D-BALL SLAMS 20/10LBS 

-50FT BEAR CRAWL 

AEROBIC CONDITIONING 

 8 SETS

-500M/400M  ROW SPRINT

ACTIVE REST 150s

COOL DOWN 

5-8 MIN STRETCH    (BOX STRETCH/ COUCH STRETCH)

Read More
peter nguyen
FUNCTIONAL FITNESS WED 4/24

WARM UP

3 SETS

-5 STRICT PRESS + 5 PUSH PRESS + 5 PUSH JERK  

STRENGTH 

5X2 STRICT PRESS + 3 PUSH PRESS + 3 PUSH JERK  , REST 2 MINS

CONDITIONING 

 5 RFT

-8 POWER CLEANS 115/75LBS

-  6 BURPEE PULL UPS

-4X40M SHUTTLE RUN (20M DOWN/BACK)

Read More
peter nguyen
FUNCTIONAL FITNESS TUE 4/23

WARM UP

 8 MIN EASY

-30s BIKE/ROW 

-30 SINGLE UNDERS

-  30s HOLLOW BODY ROCK HOLD

AEROBIC CONDITIONING 

10 MIN EMOM 

-50M SPRINT 

CORE WORK 

 4X10 K2E + 30 RUSSIAN SEATED TWIST 10LBS + 30-40s BOAT POSE HOLD

REST 2 MINS 

Read More
peter nguyen
FUNCTIONAL FITNESS MON 4/22

WARM UP

3X 10 BULGARIAN SPLIT SQ/LEG + 30s SEATED SUPINE TWIST/SIDE

STRENGTH 

5X6 BACK SQUAT @ 70-80%, REST 2 MINS

CONDITIONING 

  10 MIN AMRAP

-8 THRUSTERS 95/65LBS

-10 BURPEES OVER BAR   

  -12 BOX JUMPS 24"/20"

RX+ (115/75LBS, BAR FACING BURPEES, 30"/24")

Read More
peter nguyen
AEROBIC CONDITIONING SAT 4/20

WARM UP

  3 SETS

-50 FT BEAR CRAWL 

-50 SINGLES 

AEROBIC CONDITIONING 

8 SETS 

-400M  /300M ROW

-  15 HOLLOW BODY ROCKS

REST 60s 

COOL DOWN 

  5-8 MINS STRETCHING (SEAL POSE/ PIGEON STRETCH)

Read More
peter nguyen
FUNCTIONAL FITNESS SAT 4/20

WARM UP

3X200M RUN +   12ED BALL CLEAN SQ 20/14LBS

CONDITIONING (TEAMS OF 2)  

20 MIN AMRAP  (REPS SHARED HOWEVER/ RUN IS TOGETHER)

-40 WALL BALLS 20/14LBS 

-  40 D-BALLS OVER SHOULDER 50/20LBS

-400M RUN/ROW (ALT. BETWEEN ROUNDS)  

Read More
peter nguyen
FUNCTIONAL FITNESS FRI 4/19

WARM UP

3X 3 WALL WALKS + 30s BANDED LAT STRETCH/SIDE

ACCESSORY WORK 

A) 4X10 DB SINGLE ARM SEATED ARNOLD  PRESS/ARM, REST 1 MIN

B) 4X10 THREE POINT DB ROW/SIDE, REST 1 MIN 

CONDITIONING 

FOR TIME 

-30/24 CAL ASSAULT BIKE 

-200M RUN 

-  30 DB BOX STEP OVERS 20"/18" (20/15LBS)

-200M RUN 

-  30 BURPEES TO 6"

-200M RUN 

Read More
peter nguyen
AEROBIC CONDITIONING THUR 4/19

WARM UP

 3 RDS EASY

 -1 MIN ASSAULT BIKE

  -20 GLUTE BRIDGE MARCHES

-200M RUN 

AEROBIC CONDITIONING 

FOR TIME 

-800M RUN 

REST 90s 

-600M RUN 

REST 60s 

-400M RUN 

REST 30s 

-200M RUN 

COOL DOWN 

5 MINS EASY ON MACHINE 

Read More
peter nguyen
FUNCTIONAL FITNESS WED 4/17

WARM UP

3 SETS

- 5 CLEAN PULL + 4 MUSCLE CLEAN + 3 PWR CLEAN, REST 30s

BARBELL CYCLING 

9 MIN  EMOM

-3 TNG PWR CLEAN 

CONDITIONING 

 12 MIN AMRAP

-20 SINGLE ARM DB HANG CLEAN   AND JERK 50/35LBS (10R/10L)

-  15 PUSH UPS

-10 PULL UPS 

**RX+ (70/50LBS DB, RING PUSH UPS, C2B PULL UPS)

Read More
peter nguyen
AEROBIC CONDITIONING TUE 4/16

WARM UP 

 3 RDS EASY

-200M RUN 

  -6 BURPEE BROAD JUMPS

-12 AIR SQUATS 

AEROBIC CONDITIONING 

18 MIN, 40s ON, 20s OFF 

-D-BALL SLAMS 20/10LBS

-20FT SHUTTLE BEAR CRAWLS (10FT DOWN/BACK)  

-ASSAULT BIKE 

COOL DOWN 

5-8 MINS STRETCHING (COUCH STRETCH/ STRADDLE STRETCH)  

Read More
peter nguyen
FUNCTIONAL FITNESS TUE 4/16

WARM UP

3X 10 BANDED MONSTER WALK (FORWARD/BACKWARD) + 30s COUCH STRETCH/SIDE

STRENGTH 

4X12 FRONT RACK BARBELL BOX STEP UPS 20"/18", REST 2 MINS 

CONDITIONING 

3RFT 

-400M RUN 

-  12 BURPEES ONTO 45LBS PLATE

-30  DOUBLE UNDERS

 

Read More
peter nguyen
FUNCTIONAL FITNESS MON 4/15

WARM UP

3X 20-30s HOLLOW ROCK HOLD + 30s TWISTED CROSS STRETCH/SIDE

ACCESSORY WORK  

A)   4X6-10 RING DIPS, REST 1 MIN

B)  4X8 SIDE PLANK CRUNCHES/SIDE, REST 1 MIN

CONDITIONING 

14 MIN CLOCK (REPS 5-10-15-20-25-30.... ETC  )

-DEADLIFT 185/130LBS

-TOES TO BAR 

-BOX JUMP OVERS 24"/20"  

**RX+ (225/160LBS, GHD SIT UPS, 30"/24" BOX)

Read More
peter nguyen
AEROBIC CONDITIONING SAT 4/13

WARM UP

6 MIN EASY 

-30s BIKE 

 - 30s HOLLOW BODY HOLD

-30s AIR SQUAT HOLD 

AEROBIC CONDITIONING 

5 SETS 

-9/6 CAL BIKE 

-  200M RUN

-12/9 CAL ROW 

REST 2 MINS 

COOL DOWN 

-5 MINS STRETCHING (SINGLE LEG BOX STRETCH/ PIGEON STRETCH)  

Read More
peter nguyen
FUNCTIONAL FITNESS SAT 4/13

WARM UP

3X200M RUN + 50FT QUADRUPED CRAWL

CONDITIONING (TEAMS OF 2)  

 16 MIN AMRAP

-80   WALL BALLS 20/14

 -200M RUN

 -60  ALT. DB SNATCH 50/35LBS

-200M RUN 

-40  BURPEE BOX JUMP 24"/20"

-200M RUN 

-20  CAL ROW

-200M RUN 

Read More
peter nguyen
FUNCTIONAL FITNESS FRI 4/12

WARM UP

  3X10 BENCH DB PULL OVERS + 15 PVC GOOD MORNINGS

 GYMNASTIC STRENGTH 

A) 4X6-10 STRICT PULL UPS (WEIGHTED OPTIONAL)   , REST 1 MIN

 B) 4X10 WEIGHTED HIP EXT., REST 1 MIN

CONDITIONING 

10 MIN CLOCK 

-800M RUN 

THEN AMRAP 

-  10 STOH 95/65LBS

-  10 BACK SQ 95/65LBS

**RX+ (115/75LBS)  

Read More
peter nguyen