Reach Functional Fitness
Obstacle Course Racing, Functional Training, Strength & ConditioningFeatures
6 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run
1 x 60:00
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Full Body Prep
A
Complete 2 Rounds of the Following: Band Pull Apart x10 Singe Arm Banded Shoulder Press x10 Banded Row x10 Push-Up x10 Complete 2 Rounds of the Following: Reverse Lunge with Reach and Twist x5/leg 1 1/4 Air Squat x10 DB Romanian Deadlift x10
B1
Alternating DB Bench Press
24, 20, 16
B2
Bent Over DB Row with Low Anchor Bands
15, 12, 10
C1
Tall Kneeling Single Arm Arnold Press
15, 12, 10
C2
DB Bulgarian Split Squat
15, 12, 10
D1
Half Kneeling Single Arm Underhand High Pull
15, 12, 10
D2
Rear Foot Elevated KB RDL
15, 12, 10
Recovery
E
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A1
KB Side Bends
2 x 20
A2
Reverse Hypers
2 x 20
B
Banded TAYs
3 x 15
C1
Standing Banded Hip Abduction
2 x 20
C2
Banded Adduction
3 x 20
D1
Cable External Rotation
2 x 15
D2
Cable Internal Rotation
2 x 15
E1
Barbell Bicep Curl
3 x 10
E2
Tricep Pushdown
3 x 10
Recovery
F
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B1
Run
6 x 400
B2
SkiErg
6 x 500
B3
Rowing
6 x 500
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Full Body Prep
A
Complete 2 Rounds of the Following: Bird Dog x5/side Plank x30sec Air Squat x10 Arnold Press x10 Complete 2 Rounds of the Following: Monster Walk x10m (forwards and backwards Lateral Monster Walk x10m (forwards and backwards) Banded Pull Through x10
B
Front Squat
3 x 10
C
Shoulder Press
3 x 10
D
Deadlift
3 x 10
E1
Sandbag Bear Hug Hold
2 x 1:00
E2
Sled Push
2 x 20
E3
TRX Sled Pull
2 x 20
F1
Double KB Front Rack Hold
2 x 1:00
F2
DB Farmer's Walk
2 x 50
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A1
Single Side Cable Pulldown Deadbug
3 x 12
A2
Toes to Bar
3 x 20
A3
Russian KB Swing
3 x 20
B1
Standing Banded Hip Abduction
2 x 20
B2
Banded Adduction
3 x 20
C1
Cable External Rotation
2 x 15
C2
Cable Internal Rotation
2 x 15
D1
Cable Chest Fly
2 x 20
D2
Cable Reverse Fly
2 x 20
E1
Alternating DB Hammer Curl
3 x 20
E2
Single Arm Cable Kickback w/ Iso Band Hold
3 x 15
Recovery
F
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
BikeErg
1 x 30:00
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run
1 x 3
C
Rest
1 x 5:00
D
Air Bike
Recovery
E
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Full Body Prep
A
Complete 2 Rounds of the Following: Band Pull Apart x10 Singe Arm Banded Shoulder Press x10 Pull-Up x10 Push-Up x10 Complete 2 Rounds of the Following: Forward Lunge and Twist x5/side Air Squat x10 Glute Bridge x10
B1
Lat Pulldown
2 x 20
B2
Incline DB Bench Press
2 x 20
C1
Leg Extension
2 x 20
C2
Lying Leg Curl
2 x 20
D1
Barbell Cyclist Squat
2 x 20
D2
Romanian Deadlift
2 x 20
E1
Seated Row
2 x 10
E2
DB Lateral Raise
2 x 20
Recovery
F
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run
2 x 800
C
Rest
1 x 3:00
D
Run
8 x 400
Recovery
E
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
When you join a team you’re getting more than programming, you’re joining an online community.
Reach | Athlete
Reach | Athlete
Reach | Athlete
