FUNCTIONAL FITNESS FRI 6/7

WARM UP

3X 10 BANDED LAT PULL DOWNS + 20 GLUTE BRIDGE MARCHES

ACCESSORY WORK 

A) 4X 8 DB BENCH ROW W/ ROTATION/ARM, REST 1 MIN

B)   4X30-60s RING HOLLOW BODY HOLD, REST 1 MIN

CONDITIONING 

 12 MIN CLOCK

5-10-15-20-25-30-35....ETC...  

  -WALL BALLS 20/14 LBS

-HANG PWR CLEAN 95/65   LBS

-3X40M SHUTTLE RUN (20M DOWN/BACK)  

**RX+ (30/20LBS WB, 115/75LBS)

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peter nguyen
FUNCTIONAL FITNESS WED 6/5

WARM UP

3X10 DB FRONT RAISES + 10 LATERAL RAISES 10/5

 REST 30s

STRENGTH 

5X5 TNG PUSH PRESS, REST 2 MINS 

CONDITIONING 

 FOR TIME

-400M RUN 

-40 DEADLIFTS 185/130  LBS

  -40 SINGLE ARM OVERHEAD LUNGES 50/35LBS  (SETS OF 10)

-400M RUN 

 

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peter nguyen
AEROBIC CONDITIONING TUE 6/4

WARM UP

 3 RDS EASY

-50FT BEAR CRAWL 

-30 SINGLE JUMP ROPE 

-1 MIN BIKE/ROW 

AEROBIC CONDITIONING 

40s ON, 20s OFF FOR   20 MINS

A) ASSAULT BIKE FOR CALS 

B) 40M SHUTTLE SPRINT (20M DOWN/BACK)  

C) ROW FOR CALS

D) 40M SHUTTLE SPRINT (20M DOWN/BACK)

COOL DOWN 

5-8 MINS STRETCHING (COUCH/ SINGLE LEG BENCH HAMSTRING STRETCH)

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peter nguyen
FUNCTIONAL FITNESS TUE 6/4

WARM UP

 3X10 DB BENCH PULL OVERS + 10 SCAPULAR PUSH UPS

ACCESSORY WORK 

A) 4X4-6 STRICT PULL UPS (WEIGHTED OPTIONAL), REST 1 MIN 

B) 4X8-10 RING PUSH UPS, REST 1 MIN 

CONDITIONING 

  10 MIN AMRAP

 200M RUN

-35 DOUBLE UNDERS   

 15 KB GOBLET SQ 53/35LBS

**RX+ (50 DU, 70/53LBS KB)  

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peter nguyen
FUNCTIONAL FITNESS MON 6/3

WARM UP 

3X 10 BANDED LATERAL SQ WALKS/SIDE + 30s PIGEON STRETCH/SIDE

STRENGTH 

4X12 FRONT RACK BARBELL BOX STEP UPS 20"/18", REST 2-3 MINS 

CONDITIONING 

21-15-9 REPS FOR TIME 

-BURPEE BOX JUMP PVERS 24"/20"  

-KNEES TO ELBOWS 

-ALT. DB SNATCH 50/35   LBS

**RX+ (30"/24" BOX, T2B, 75/50LBS DB) 

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peter nguyen
FUNCTIONAL FITNESS SAT 6/1

WARM UP

3X200M RUN +   10 D-BALL SLAMS 20/10LBS

CONDITIONING (TEAMS OF 2)  

20 MIN AMRAP

-50 WALL BALLS 20/14LBS

-50 DOUBLE UNDERS (EACH)  

-40  BOX JUMPS 24"/20"

-40 TOES TO BAR 

-30   PULL UPS

-30 BAR FACING BURPEES 

-20   PWR CLEAN 135/95LBS

-20 STOH 135/95LBS 

-10 SNATCH 135/95LBS

-10 MUSCLE UPS (RING OR BAR, SUB. HSPU OR BOX HSPU  )

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peter nguyen
AEROBIC CONDITIONING THUR 5/30

WARM UP

 8 MINS EASY

-30s BIKE/ROW 

-20 GLUTE BRIDGES 

-10 D-BALL SLAMS 20/10 LBS

AEROBIC CONDITIONING 

 16 MIN CLOCK

-100M SHUTTLE RUN   (50M DOWN/BACK)

-50FT BEAR CRAWL 

-100M SHUTTLE RUN 

REST 30s

COOL DOWN 

-400M WALK 

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peter nguyen
AEROBIC CONDITIONING TUE 5/28

WARM UP

 6 MINS EASY

-6 DOWN DOG WALKS

- 20 SUPERMAN BACK EXT.

-100M SHUTTLE RUN (50M DOWN/BACK)  

AEROBIC CONDITIONING 

-2 MINS ON, 2 MINS OFF FOR   20 MINS

-16/12 CAL ROW 

-AMRAP CALS ON BIKE 

COOL DOWN 

 5-8 MINS STRETCHING (COUCH/SUPINE TWIST)

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peter nguyen
FUNCTIONAL FITNESS TUE 5/28

WARM UP

-600M JOG

  CORE WORK

20s ON, 40s OFF FOR 12 MINS 

-V-UPS 

-WEIGHTED RUSSIAN SEATED TWIST 20/10LBS

 HOLLOW BODY HOLD

CONDITIONING 

15 MIN AMRAP 

 10 BURPEE BOX JUMPS 24"/20"

-1 4 ALT. DB SNATCH 50/35LBS

-30 DOUBLE UNDERS

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peter nguyen
FUNCTIONAL FITNESS SAT 5/25

WARM UP

3X200M RUN   + 50FT BEAR CRAWL

CONDITIONING (TEAMS OF 2)  

25 MIN AMRAP 

-33 DB BURPEE BOX STEP OVERS 24"/20" 20/15LBS

-86 DOUBLE UNDERS 

-5X100M SHUTTLE RUN SPRINT (ONE AT A TIME)   

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peter nguyen
FUNCTIONAL FITNESS FRI 5/24

WARM UP

(3 SETS) 5 CLEAN GRIP DEADLIFT + 5 CLEAN PULL + 3 PWR CLEAN + 3 FRONT SQ

REST 1 MIN 

BARBELL WORK 

12 MIN EMOM 

-1 HANG CLEAN SQ + 1 FULL CLEAN SQ

CONDITIONING 

  FOR TIME

-30/24 CAL ASSAULT BIKE 

-20 DEADLIFTS 185/130  LBS

-10 WALL WALKS 

**RX+ (40/30 CAL BIKE, 225/160LBS, 20 HSPU) 

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peter nguyen
AEROBIC CONDITIONING THUR 5/23

WARM UP

  6 MINS

-6 DB WINDMILL/SIDE 15/10   LBS

 8 SIDE PLANK ROTATION/SIDE

-10 QUADRUPED ALT. ARM/LEG HIP EXT.  

AEROBIC CONDITIONING 

  4 SETS

-12/9 CAL BIKE 

-200M RUN 

-20 D-BALL SLAMS 20/10LBS

 -200M RUN 

REST 2 MINS 

COOL DOWN 

-400M WALK 

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peter nguyen
FUNCTIONAL FITNESS WED 5/22

WARM UP

3X 15 HOLLOW BODY ROCKS + 10 DB BENCH PULL OVERS

ACCESSORY WORK 

A)   4X10 DB SIDE PLANK CRUNCHES/SIDE, REST 1 MIN

B)   4X6-8 STRUCT CHIN UPS (C2B OPTIONAL), REST 1 MIN

CONDITIONING 

10 MIN CLOCK 

REPS 2-4-6-8-10-12...ETC...

-STOH 95/65 LBS

-T2B

-100M RUN 

**RX+ (115/75LBS, GHD SIT UP)

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peter nguyen