Functional 

Unlock your potential with the Functional program, a comprehensive 12-week journey designed to enhance your strength, mobility, and overall fitness. Committing just three days a week, you'll engage in dynamic workouts that blend resistance training with functional movements, ensuring you build a solid foundation for everyday activities. Perfect for all fitness levels, this program will challenge you to push your limits while improving your performance and resilience. Get ready to transform your workouts and elevate your functional fitness!

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Week 1

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Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Hang Power Clean

Incline Bench Press (Dumbbell)

Tricep Extension (Cable)

Turkish Get Up

Deadlift (Barbell)

Dumbbell Row

Snatch (Dumbbell)

Hammer Curl (Dumbbell)

Plate Rifle Transitions 

Speed Squat

Single Arm Push Press (Dumbbell)

Hip Thrust (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Dumbbell)

Bottom Up Rack March

Front Squat (Barbell)

Bench Press (Paused)

Clean High Pull

Chest Fly (Dumbbell)

Bench Press (Close Grip)

Kettlebell Halo

Romanian Deadlift (Barbell)

Clean Pull

Bicep Curl (Dumbbell)

Good Morning

Pallof Press

Tempo Squat (Barbell)

Overhead Press (Dumbbell)

RDL EMOM 6 Reps

Bench Press T&G

Push Up (Weighted)

Dip (Weighted)

Deadlift EMOM 1 Rep

Pendlay Row

High Pull

Alternating Dumbbell Curl

Box Squat (Barbell)

Power Jerk

Glute Bridge (Barbell)

Rear Delt Fly (Dumbbell)

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