Maxmead Fitness
General FitnessHotwired will get you fired up to train! This is minimal equipment Plan and is a favorite in our Strong & Ready program.
6- week program with 4 garage/Basement sessions and a 1 day of cardio base work.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Banded Good Mornings
2 x 10
A2
Air Squat
2 x 10
A3
Pillar to Plank pressup
2 x 10
A4
Alternating Reach Pillar Hold
2 x 30
B1
Goblet Squat
4 x 8
B2
DB Bench Press
4 x 8
Conditioning
C
Roadstone
12 min AMRAP 5/5 DB Snatches 20/35/50 15 Push up 20 yd Single arm DB Front Rack walking lunges - 20/35/50
Prep
A
Prep 011
2 Rounds :20 Deadbug Home Position :10 Static Side Pillar Hold - Right 3R / 3L Pillar Hold Alternating Hand Reach :10 Static Side Pillar Hold - Left 10y Spiderman Crawls W/ Elbow To Drop 10y Knee Hug To Horizontal Lunge Twist 10y Leg Cradle Lunge To To Lateral Flexion And Extension
B
Ruck
1 x 30:00
A1
Kneeling Arm Swings
3 x 0:20
A2
Kelso Shrugs
3 x 20
A3
Ipsilateral Deadbug
3 x 1:00
A4
Staggered Stance Arm Swing
3 x 0:20
A5
Dead Bug
3 x 0:30
B1
RDL to Shrug
4 x 10
B2
Half-Kneeling DB Shoulder Press
4 x 6
Conditioning
C
Iron Hustle
3 Rounds for Time 20 Cal Assault Bike*/400m Run 20 Single Arm Kettlebell Swings 35/53 8/8 1Arm DB Row *Use any thing that records calories
A
Be Active
1 x 30:00
A1
Leg Cradle Lunge to Horizontal Twist
3 x 10
A2
Pillar to Plank pressup
3 x 10
A3
DB RDL
3 x 10
B1
DB Deadlift
4 x 5
B2
DB Hang power clean
4 x 5
B3
DB Front Squat
4 x 5
B4
DB Push Press
4 x 5
Conditioning
C
Black Mud
10 min AMRAP 4 Depth Push Ups to Explosive rebound Up (Pushups) 8 Supine Ring Rows 12 SA Russian Swings (6 ea) 26/35/53 Rest 2 mins
A1
Split Squat Active Foot Iso Hold
5 x 10
A2
Russian KB Swing
5 x 10
A3
Lunge Jumps with Switch
5 x 10
B1
100 yd Shuttle Run
3 x 100
B2
Push-Up
3 x 20
C1
Ruck
1 x 1
C2
Goblet Squat
10 x 10
C3
Push-Up
10 x 10
C4
Russian Twist
10 x 10
