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Intelligent Functional Fitness programming to make you better than before.
Choose Your Path
Better Than Before
Example Days
MT45
Simple and Sinister
AMRAP 18
20 x Box Jumps
15 x DB Front Squats @22.5/15kg
12 x STOH @ 22.5/15kg
400m Run
Advanced
20 x Box Jumps
15 x BB Front Squats @ 60kg/40kg
10 X Push Press @60/40kg
400m Run
Equipment Frees
18 x Burpees
15 x Air Squats
12 x Press Ups
400m Run
MT45
Summers Coming
EMOM 8
1. 10 x DB Z Press /
2. 12 x DB Bent Over Row
Rest 2min
EMOM 8
1. 10 x DB Floor Press
2. 20 x DB Swing
Rest 2min
EMOM 8
1. 12 x DB Upright Row
2. 10 X DB Front Rack Reverse
21-15-9
Press Ups
Air Squats
Burpees
MTBuild
Strength
4 sets
1. 6 x Push press
rest 120 sec
3 sets
2A- 8 x DB Z press
2B- 6 x Strict Chins
Rest 90 sec
5 Rds
Row- 15 cals
12 x DB Bench Press
10 x Barbell row
Rest 1 min
Core
3 Sets
16 x Russian Twists
12 x V ups
1min Pron Hold
MTBuild
EMOM 8
3 x Deadlift At 75%
1A- 10 x Toes Elevated Romanian Deadlift
1B- 12 x DB Single Arm row
3 Sets
2A- 10 x DB front rack deficit reverse lunges
2B - 12 x Kb Hang cleans
10 AMRAP
Ski Erg 15 cals or 50 Double Unders
10 DB deadlifts @ 22.5/15kg
8 DB Hang Cleans
6 DB Push Press
3 sets
3A Barbell bicep curls 21s- 7 reps bottom quarter, 7 half reps, 7 full reps
3B- banded tricep Extensions
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