Set	reps	distance_yd	Tempo	Rest
1	20 (10-10 Alternating)	20 yrds	controlled	00:00:10
2	20 (10-10 Alternating)	20 yrds	controlled	00:00:10
3	20 (10-10 Alternating)	20 yrds	controlled	00:00:10
4	20 (10-10 Alternating)	20 yrds	controlled	00:00:10
5	20 (10-10 Alternating)	20 yrds	controlled	00:00:10

Hollow Body Alternating Press 5 x 12

Set	reps	load	Tempo	Rest
1	12	moderate	controlled	00:00:10
2	12	moderate	controlled	00:00:10
3	12	moderate	controlled	00:00:10
4	12	moderate	controlled	00:00:10
5	12	moderate	controlled	00:00:10

KB Goblet Clean x Side Lunge 5 x 16 (8-8)

Set	reps	load	Tempo	Rest
1	16 (8-8)	heavy	controlled	00:00:10
2	16 (8-8)	heavy	controlled	00:00:10
3	16 (8-8)	heavy	controlled	00:00:10
4	16 (8-8)	heavy	controlled	00:00:10
5	16 (8-8)	heavy	controlled	00:00:10

KB Front Rack Suitcase Carry 5 x 1

Set	reps	distance_yd	Tempo	Rest
1	1	80Yards	controlled	00:01:00
2	1	80Yards	controlled	00:01:00
3	1	80Yards	controlled	00:01:00
4	1	80Yards	controlled	00:01:00
5	1	80Yards	controlled	00:01:00

Functional Training Set 2

Giant Set x 5

KB Gorilla Cleans 5 x 16

Set	reps
1	16
2	16
3	16
4	16
5	16

Double, Single Arm x Gorilla Rows 5 x 16 (8-8)

Set	reps
1	16 (8-8)
2	16 (8-8)
3	16 (8-8)
4	16 (8-8)
5	16 (8-8)

DB Snatch x Reverse Lunge 5 x 16 (8-8)

Set	reps
1	16 (8-8)
2	16 (8-8)
3	16 (8-8)
4	16 (8-8)
5	16 (8-8)

Suitcase x Replace 5 x 12-16

Set	reps
1	12-16
2	12-16
3	12-16
4	12-16
5	12-16

Jump Rope

Horizontal

Jump Rope 1 x 00:05:00

Set	time
1	00:05:00

Cool Down Blocks

Foam Roll - Entire Body

Horizontal

Foam Roll Lats [DF] 1 x 00:02:00

Set	time
1	00:02:00

Foam Roll Mid/Upper Back [MC] 1 x 00:02:00

Set	time
1	00:02:00

Foam Roll Quads [DF] 1 x 00:02:00

Set	time
1	00:02:00

Foam Roll – Glutes 1 x 00:02:00

Set	time
1	00:02:00

Foam Roll – Hamstrings 1 x 00:02:00

Set	time
1	00:02:00

Foam Roll Adductors [DF] 1 x 00:02:00

Set	time
1	00:02:00

Foam Roll Hip Flexors [DF] 1 x 00:02:00

Set	time
1	00:02:00

Whole Body Functional Training 1.13

Workout

Mechanical

Metabolic

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

UpperBody Functional Training Day!

Keep the pace and high tempo.

Warm-Up Blocks

Full Body Warm Up
Giant Set x 1

UMT
Lateral G2S to Crawl Up

reps 8-8 Each Side

Set	Reps
1	8-8 Each Side

UMT
G2S Forward to Lateral Lunge with Balance

reps 8-8 Each Side

Set	Reps
1	8-8 Each Side

UMT
Activation – Shoulder SMUR Elevated Understitch

reps 8-8

Elevated Underswitch

Set	Reps
1	8-8

LLT
Banded OH Press [DF]

reps 10

Set	Reps
1	10

Workout Blocks

Functional Training Set 1
Giant Set x 5

Circuit style training. Keep the rest low and work ratio high.

LMT
Walking Lunge Woodchop

reps 20 (10-10 Alternating)

distance_yd 20 yrds

Tempo controlled

Rest 00:00:10

Plate Loaded

Set	Reps	Distance	Tempo	Rest
1	20 (10-10 Alternating)	20 Yrds yd	Controlled	00:00:10 (h:m:s)
2	20 (10-10 Alternating)	20 Yrds yd	Controlled	00:00:10 (h:m:s)
3	20 (10-10 Alternating)	20 Yrds yd	Controlled	00:00:10 (h:m:s)
4	20 (10-10 Alternating)	20 Yrds yd	Controlled	00:00:10 (h:m:s)
5	20 (10-10 Alternating)	20 Yrds yd	Controlled	00:00:10 (h:m:s)

LLT
Hollow Body Alternating Press

reps 12

load moderate

Tempo controlled

Rest 00:00:10

Set	Reps	Load	Tempo	Rest
1	12	Moderate	Controlled	00:00:10 (h:m:s)
2	12	Moderate	Controlled	00:00:10 (h:m:s)
3	12	Moderate	Controlled	00:00:10 (h:m:s)
4	12	Moderate	Controlled	00:00:10 (h:m:s)
5	12	Moderate	Controlled	00:00:10 (h:m:s)

LLT
KB Goblet Clean x Side Lunge

reps 16 (8-8)

load heavy

Tempo controlled

Rest 00:00:10

Set	Reps	Load	Tempo	Rest
1	16 (8-8)	Heavy	Controlled	00:00:10 (h:m:s)
2	16 (8-8)	Heavy	Controlled	00:00:10 (h:m:s)
3	16 (8-8)	Heavy	Controlled	00:00:10 (h:m:s)
4	16 (8-8)	Heavy	Controlled	00:00:10 (h:m:s)
5	16 (8-8)	Heavy	Controlled	00:00:10 (h:m:s)

LMT
KB Front Rack Suitcase Carry

reps 1

distance_yd 80Yards

Tempo controlled

Rest 00:01:00

Set	Reps	Distance	Tempo	Rest
1	1	80Yards yd	Controlled	00:01:00 (h:m:s)
2	1	80Yards yd	Controlled	00:01:00 (h:m:s)
3	1	80Yards yd	Controlled	00:01:00 (h:m:s)
4	1	80Yards yd	Controlled	00:01:00 (h:m:s)
5	1	80Yards yd	Controlled	00:01:00 (h:m:s)

Functional Training Set 2
Giant Set x 5

LLT
KB Gorilla Cleans

reps 16

Set	Reps
1	16
2	16
3	16
4	16
5	16

LLT
Double, Single Arm x Gorilla Rows

reps 16 (8-8)

Two rows per arm. Video reference at :25s

Set	Reps
1	16 (8-8)
2	16 (8-8)
3	16 (8-8)
4	16 (8-8)
5	16 (8-8)

LLT
DB Snatch x Reverse Lunge

reps 16 (8-8)

perform a DB snatch. With DB overhead keep db stacked and reverse lunge

Set	Reps
1	16 (8-8)
2	16 (8-8)
3	16 (8-8)
4	16 (8-8)
5	16 (8-8)

LLT
Suitcase x Replace

reps 12-16

Plate Loaded

Set	Reps
1	12-16
2	12-16
3	12-16
4	12-16
5	12-16

Jump Rope
Horizontal Loading

ULT
Jump Rope

Set	Time
1	00:05:00 h:m:s

Cool Down Blocks

Foam Roll - Entire Body
Horizontal Loading

ULT
Foam Roll Lats [DF]

Set	Time
1	00:02:00 h:m:s

ULT
Foam Roll Mid/Upper Back [MC]

Set	Time
1	00:02:00 h:m:s

ULT
Foam Roll Quads [DF]

Set	Time
1	00:02:00 h:m:s

LAR
Foam Roll – Glutes

Set	Time
1	00:02:00 h:m:s

LAR
Foam Roll – Hamstrings

Set	Time
1	00:02:00 h:m:s

Foam Roll Adductors [DF]

Set	Time
1	00:02:00 h:m:s

ULT
Foam Roll Hip Flexors [DF]

Set	Time
1	00:02:00 h:m:s

Warm-Up Blocks

Full Body Warm Up Giant Set x 1

UMT Lateral G2S to Crawl Up reps 8-8 Each Side

UMT G2S Forward to Lateral Lunge with Balance reps 8-8 Each Side

UMT Activation – Shoulder SMUR Elevated Understitch reps 8-8

LLT Banded OH Press [DF] reps 10

Workout Blocks

Functional Training Set 1 Giant Set x 5

LMT Walking Lunge Woodchop reps 20 (10-10 Alternating) distance_yd 20 yrds Tempo controlled Rest 00:00:10

LLT Hollow Body Alternating Press reps 12 load moderate Tempo controlled Rest 00:00:10

LLT KB Goblet Clean x Side Lunge reps 16 (8-8) load heavy Tempo controlled Rest 00:00:10

LMT KB Front Rack Suitcase Carry reps 1 distance_yd 80Yards Tempo controlled Rest 00:01:00

Functional Training Set 2 Giant Set x 5

LLT KB Gorilla Cleans reps 16

LLT Double, Single Arm x Gorilla Rows reps 16 (8-8)

LLT DB Snatch x Reverse Lunge reps 16 (8-8)

LLT Suitcase x Replace reps 12-16

Jump Rope Horizontal Loading

ULT Jump Rope

Cool Down Blocks

Foam Roll - Entire Body Horizontal Loading

ULT Foam Roll Lats [DF]

ULT Foam Roll Mid/Upper Back [MC]

ULT Foam Roll Quads [DF]

LAR Foam Roll – Glutes

LAR Foam Roll – Hamstrings

Foam Roll Adductors [DF]

ULT Foam Roll Hip Flexors [DF]

Full Body Warm Up
Giant Set x 1

UMT
Lateral G2S to Crawl Up

reps 8-8 Each Side

UMT
G2S Forward to Lateral Lunge with Balance

reps 8-8 Each Side

UMT
Activation – Shoulder SMUR Elevated Understitch

reps 8-8

LLT
Banded OH Press [DF]

reps 10

Functional Training Set 1
Giant Set x 5

LMT
Walking Lunge Woodchop

reps 20 (10-10 Alternating)

distance_yd 20 yrds

Tempo controlled

Rest 00:00:10

LLT
Hollow Body Alternating Press

reps 12

load moderate

Tempo controlled

Rest 00:00:10

LLT
KB Goblet Clean x Side Lunge

reps 16 (8-8)

load heavy

Tempo controlled

Rest 00:00:10

LMT
KB Front Rack Suitcase Carry

reps 1

distance_yd 80Yards

Tempo controlled

Rest 00:01:00

Functional Training Set 2
Giant Set x 5

LLT
KB Gorilla Cleans

reps 16

LLT
Double, Single Arm x Gorilla Rows

reps 16 (8-8)

LLT
DB Snatch x Reverse Lunge

reps 16 (8-8)

LLT
Suitcase x Replace

reps 12-16

Jump Rope
Horizontal Loading

ULT
Jump Rope

Foam Roll - Entire Body
Horizontal Loading

ULT
Foam Roll Lats [DF]

ULT
Foam Roll Mid/Upper Back [MC]

ULT
Foam Roll Quads [DF]

LAR
Foam Roll – Glutes

LAR
Foam Roll – Hamstrings

ULT
Foam Roll Hip Flexors [DF]