Programming 07.15

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. 


We have just finished an 8 week cycle testing and improving some big lifts. The current cycle will be moving away from maximal strength and towards higher volume, time under tension and making sure we move as well as possible.


Generally, day by day it will look like this…

Monday - lower body - squats + short workout

Tuesday - upper body - bench + accessory 

Wednesday - one long workout

Thursday - lower body - RDLs + split squats + interval workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 07.15

Strength:

Every 2.5 mins x 9

9-7-5 front squats

3-3-3 front squats

10-10-10 back squats

*consistent sets of 3, heavier than the 5s 

**consistent sets of 10, should be heavier than FR lunges

Workout:

GJ Triathlon

500m ski

30 cal bike

500m row

*go hard! All about sprinting the bike, pace the ski, hammer the bike, hold on to the row.

Tuesday 07.16

Strength:

18 mins AMRAP for quality 

10 fast bench press

10 DB bent over rows

5 strict ttb

1 min rest

Workout:

50/40 cal buy in

30-20-10

Jumping lunges

DB push press

Sit ups

DB deadlift

50/40 cal cash out


Wednesday 07.17

5 mins on / 2 min off x 6

400m run

30/25 cals

ME plate jumps x 2 (ski)

ME KB deadlifts (bike) x 2

ME ball slams (row - outside if busy) x 2

Should have 30 seconds plus on ME part minimum. Scale cals if needed.

RX: 35/25lbs ball, 32/24kg kb

L2: 25/20 cals, 25/15lbs ball, 24/16kg kb

L1: 20/15 cals, 16/12kg kb


Thursday 07.18

Strength:

18 mins

6 DB weighted step ups e/s

10 KB FR lunges

Rest 1

Workout:

YGIG

10-1 

Cals (bike ideally, ski if more than 10 people)

Heavy d-ball squats

RX: M100 F70/60

L2: M70/60 F50/35

L1: 35/25

20 min cap


Friday 07.19

Strength:

EMOM 15

8 strict press

5 strict c2b

45 second weighted plank

Workout:

EMOM 18

14/12 cal ski

12 BB thrusters

10 double KB swings

RX: 95/65, 24/16kg

L2: 12/10 cals, 95/65 9 thrusters, 16/12kg

L1: 10/8 cals, 65/45 9 thrusters, 12/8kg



Saturday 07.20

2k row 

*1 person holding KBs in FR, 1 person row, 1 person rest

**row in 200m bursts, can only row when KBs are up

3 rounds

40 cal bike

400m team run

40 cal ski

20 team burpees

2k row 

*1 person holding KBs in FR, 1 person row, 1 person rest

**row in 200m bursts, can only row when KBs are up



Sunday 07.21

A1) Cyclist DB suitcase squats

X4 8-10 reps increase from last time we did these

A2) Dual KB Row

X4 8-10 x21X3 increase from last week

A3)Strict toes to bar

X4 6 reps 

B1) Landmine press

X3 10 reps/side x2111

B2) S/A OH Step up

X3 8/side build 

C) Tabata Leg raises complex

Contralateral 

Single leg R/L

Forward 


Programming 07.08

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. 

We have just finished an 8 week cycle testing and improving some big lifts. The current cycle will be moving away from maximal strength and towards higher volume, time under tension and making sure we move as well as possible.

Generally, day by day it will look like this…

Monday - lower body - squats + short workout

Tuesday - upper body - bench + accessory 

Wednesday - one long workout

Thursday - lower body - RDLs + split squats + interval workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 07.08

Strength:

Every 2.5 mins x 9

5-5-5 front squats

5-5-5 front squats

10-10-10 FR lunges

*try to hold sets of 5 at the same weight as last week, more sets. Lunges same as previous weeks, add weight.

**allow time to warm up to working weight. 


Workout:

‘Death race’ (comptrain benchmark)

5 rounds

15/12 cals

10 burpees

10 mins cap - aiming to go fast - pick cals that can be sprinted.

L2: 12/9 cals

L1: 9/6 cals


Tuesday 07.09

Strength:

18 mins AMRAP for quality 

2 bench press 32x1

3 chin ups w/ 10 second hold at the top

12 v-ups

1 min rest

Workout:

800m run

70 lateral hops

60 jumping lunges

50 burpees

40/30 cals

30 swings

20 SA KB snatch (10e/s)

10 SA KB thrusters (5e/s)

20 min cap

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg


Wednesday 07.10

12 mins on/4 mins off x 3

400/350m row

200m farmers carry

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

400m run

ME wall balls

*back to the run every time you drop or pause on the wall balls

RX: 20/14lbs

L2: 14/10lbs

L1: 10/6lbs

400/350m ski

30 air squats

10 strict pull ups 


L2: 5 pull ups per round

L1: ring rows


Thursday 07.11

Strength:

18 mins

5 RDL 32x1

10 Bulgarian split squat e/s 31x1

Rest 1

*less reps of rdl - more weight

**same reps of split squat, last week was tough? Try and increase weight slightly or move better with same weight. 


Workout:

4 mins on / 2 mins off x 3

12-9-6

Db snatch

burpees


ME bike

ME ski

ME row

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Friday 07.12

Strength:

Every 2.5 mins x 6

3 strict press

2 weighted strict pull ups

*less reps of both, add weight


Workout:


80/60 cals buy in

10 rounds

3 thrusters 

6 push ups

9 sit ups

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Saturday 07.13

GJ team triathlon

 

Teams of 3

3k ski

300 cal bike

3k row

*keep 25lbs plate off the floor at all times - 400m team run penalty if dropped.

**team of 4 - 5 d-ball over the shoulder after every effort.


Sunday 07.14

A1)Dual KB Front Rack Squats 

X4 12 reps (heavy weight) rest :45 

A2)KB S/A front rack farmers carry

X4 50m/side (build from last week)

B1)S/A OH step up 

X3 8/side (build)

B2)Dual KB Row 

X3 10 reps x21X3

1min :30 X body V-ups 

2min :30 sit ups 


Programming 07/01

Our programming will follow cycles, covering all areas of the body and all energy systems each week.

The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. 

We have just finished an 8 week cycle testing and improving some big lifts. The current cycle will be moving away from maximal strength and towards higher volume, time under tension and making sure we move as well as possible.

Generally, day by day it will look like this…

Monday - lower body - squats + short workout

Tuesday - upper body - bench + accessory 

Wednesday - one long workout

Thursday - lower body - RDLs + split squats + interval workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 07.01

Strength:

Every 2.5 mins x 9

7-5-5 front squats

5-5-5 front squats

10-10-10 FR lunges

*try to hold sets of 5 at the same weight as last week, more sets. Lunges same as previous weeks, add weight.


Workout:

7 rounds

7 thrusters

7 burpees

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

12 min cap

Tuesday 07.02

Strength:

18 mins AMRAP for quality 

4 bench press 32x1

2 chin ups w/ 10 second hold at the top

20 slow and controlled russian KB twists 

1 min rest

Workout:

AMRAP 18

Ascending ladder 3,6,9,12…

Cals 

DB push press

*3 devils press after every round

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Wednesday 07.03

Strength:

18 mins

6 RDL 32x1

10 Bulgarian split squat e/s 31x1

Rest 1

*less reps of rdl - more weight

**more reps of split squat, try to hold same weight from last week

Workout:
Every 3 mins x 6

15 cal ski

12 plate jumps

9 deadlifts

RX: 7/6 plates, 185/135lbs

L2: 5/4 plates, 135/95lbs

L1: 3/2 plates, 16/12kg KBs


Thursday 07.04

4th July special workout


Friday 07.05

Strength:

Every 2.5 mins x 6

4 strict press

3 weighted strict pull ups

*less reps of both, add weight


Workout:

4 mins on / 2 mins off x 3

12-9-6

Db snatch

burpees


ME bike

ME ski

ME row

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Saturday 07.06

Teams of 3

10 rounds indian file

21/15 cal bike

15 wall balls

9 KB swings

RX: 20/14lbs, 32/24kg

L2: 14/10lbs, 24/16kg

L2: 10/6lbs, 16/12kg


Sunday 07.07

A) AMRAP 15min

10 Cyclist DB Suitcase Squats 

50m/side KB S/A front rack farmers carry (heavy)

Rest 1min/between sets 

B1)S/A OH step up 

X3 8-10/side challenging weight rest :30 

B2)Mixed Grip Pull ups

X3 6reps x11X2 weighted if possible 

C) 3rds of 

10/side landmine rotational punch 

15/side Pallof Press


Programming 06.23

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout.


We have just finished an 8 week cycle testing and improving some big lifts. The current cycle will be moving away from maximal strength and towards higher volume, time under tension and making sure we move as well as possible.


Generally, day by day it will look like this…


Monday - lower body - squats + short workout

Tuesday - upper body - bench + accessory

Wednesday - one long workout

Thursday - lower body - RDLs + split squats + interval workout

Friday - upper body - push / pull

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 06.24

Strength:

Every 2.5 mins x 9

9-7-5 front squats

5-5-5 front squats

10-10-10 FR lunges

*same as last week, hopefully everyone figured out their numbers last week. Now looking to hold the sets of 5 squats and 10 lunges consistent.

Workout:

3 rounds

20/15 cals

10 d-ball squats

200m run

10 d-ball over the shoulder

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


14 min cap

Tuesday 06.25

Strength:

18 mins AMRAP for quality

6 bench press 32x1

6 chin ups

10 v-ups

1 min rest

Workout:

15 min AMRAP

10 db hang c+j

10 SA OH lunge

10/8 cals

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 06.26

AMRAP 18

400m run

20 wall balls

20 plate jumps

RX: 20/14lbs, 7/6 plates

L2: 14/10lbs, 5/4 plates

L1: 10/6lbs, 3/2 plates

Rest 6 mins

AMRAP 18

400m row/ski

20 sit ups

20 burpees

Thursday 06.27


Strength:

18 mins

8 RDL 32x1

8 Bulgarian split squat e/s 31x1

Rest 1

*less reps of rdl - more weight?

**more reps of split squat, try to hold same weight from last week

Workout:


Every 3 mins x 5

15/12 cal row

12/9 cal bike

9/6 cal ski

Scale reps to something that can be sprinted in 1 min 30.


Friday 06.28

Strength:

Every 2.5 mins x 6

5 strict press

4 weighted strict pull ups

*think about what you hit for 1 rep last week, aim to hit 80-90% of that consistently across the sets

**less reps of pull ups, add weight

Workout:

5 rounds

1 min ME ski

1 min ME wall balls

1 min rest

RX: 20/14lbs

L2: 14/10lbs

L1: 10/6lbs


Saturday 06.29

Teams of 3

5k ski relay

5k row relay

P-1 ski / row

P-2 d-ball bear hug / double KB front rack

P-3 rest

*Split efforts however you like.

**Machine cannot start until the ball is in the hold (must he bear hug above the hips) or kettle bells are in front rack (no resting on shoulders)

*** If the machine is moving and the ball or kbs are on the ground it’s a 10 burpee penalty for the entire team.

**** must be moving <2minute splits to finish


Sunday 06.30

A1)Close grip bench press

X4 4-6 x23X1

A2)Filly Press

X4 6/side increase from last week

A3)Front foot elevated reverse lunge

X4 8-10/side (light-moderate)

Rest :90-2min before next set

B)10min 2-3rds of

Banded G.Squat 6-8 reps increase weight from last week

S/A Bench press 4-6/side  

C) 3rds of

10/side landline rotational punch

:45 weighted plank

Rest 1min b/t sets


Programming 06.17

Our programming will follow cycles, covering all areas of the body and all energy systems each week.

The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout.

We have just finished an 8 week cycle testing and improving some big lifts. The current cycle will be moving away from maximal strength and towards higher volume, time under tension and making sure we move as well as possible.


Generally, day by day it will look like this…

Monday - lower body - squats + short workout

Tuesday - upper body - bench + accessory

Wednesday - one long workout

Thursday - lower body - RDLs + split squats + interval workout

Friday - upper body - push / pull

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 06.17

Strength:

Every 2.5 mins x 9

9-7-5 front squats

5-5-5 front squats

10-10-10 FR lunges

Workout:

5 rounds

20/15 cals

20 DB snatch

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Tuesday 06.18

Strength:

18 mins AMRAP for quality

8 bench press 32x1

8 KB rows 21x2

20 hollow rocks

1 min rest


Workout:

800m run

50 push press

50 sit ups

400m run

35 push press

35 sit ups

200m run

25 push press

25 sit ups

RX: 35/25lbs

L2: 30/20lbs

L1: 25/15lbs



Wednesday 06.19

Workout

10 rounds

400m run

30 KB lateral hops

20 swings

10 SA Kb thrusters


RX: 24/16kg

L2: 16/12kg

L1: 12/8kg


Thursday 06.20

Strength:

Every 3 mins x 6

10 RDL 32x1

8 Bulgarian split squat e/s 31x1

Workout:

1 minute on / 1 minute off x 8

10 burpee buy in

ME cals


Friday 06.21

Strength:

Every 2 mins x 7

7-1 barbell strict press

5 weighted strict pull ups

*first week of press, try to find a heavy single press

Workout:


EMOM 18

1 round of Macho Man

14 plate jumps

14/12 cal ski

*Macho man - 3 power cleans, 3 front squats, 3 push jerks

RX: 155/115, 7/6 45lbs

L2: 90/65, 5/4 45lbs, 12/10cals

L1: Dbs, 3/2 45lbs, 10/8 cals



Saturday 06.22

Social workout

Beach day in the afternoon!


Sunday 06.23

10min 2-3rds

10/side Powell raise (light)

8-10/side Knee to elbow (light)

A)Close Grip Bench Press

X5 5reps x23X1 rest 1min

B1)Filly Press

X3 4-6 reps (heavy)

B2)Banded G.Squats

X3 6-8 reps x24X1 (heavy)

C)EMOM 8min

:30 get up sit ups

:20 hollow hold


Programming 06.10

Our programming will follow cycles, covering all areas of the body and all energy systems each week.

The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…

Monday - deadlifts + OH pressing + short workout

Tuesday - one long workout

Wednesday - body armour + interval workout

Thursday - squats + medium workout

Friday - bench + other upper body + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 06.10

Strength:

1rm deadlift - 15 mins

Workout:

1 min ME bike

Accessory

16 mins AMRAP for quality (or whatever remaining time we have left)

50m farmers carry

20 hollow rocks (30 second hold)

5 e/s SA kneeling DB press 31x3

5 mins stretching

Tuesday 06.11

5 rounds

400m run

3 rounds

10/8 cals

7 burpees

4 devils press

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 06.12

Strength:

15 mins AMRAP for quality

1 TGU e/s (use rounds to build to a 1rm)

5 SA bench rows e/s 31x2

20-30 second chin over the bar hold

Workout:

Every 3 mins x 6

15 cal row

12 cal bike

9 cal ski

RX 15-12-9

L2 12-9-6

L1 9-6-3


Thursday 06.13


Strength:

1rm back squat - 15 mins

Workout:

18 minute cap

100/80 cal buy in

Remaining time AMRAP

10 DB push press

20 single DB lateral hops

10 DB FR lunges

200m run

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Friday 06.14

Strength:

1rm bench press

Workout:

10-1 DB deadlifts

1-10 Ball slams

*8/6 cal after each round

RX: 50/35lbs, 35/25

L2: 35/25lbs, 25/15

L1: 25/15lbs, 25/15

15 min cap

Saturday 06.15

Teams of 3


5 rounds

50 push press

50 DB snatch

50 burpees


*Every 5 mins 50 cal bike

RX: 50/35lbs, 35/25lbs

L2: 35/25lbs, 25/15lbs

L1: 25/15lbs for both


Sunday 06.16

A1) KB FR Reverse Lunge

X5 16 total HEAVY

A2)Hammer Curl to Press

X5 10-12 reps rest 1min

B1) BB/Glute Bridge

X4 8-10 reps go up in weight from last week

B2)S/A DB Row

X4 6-8 reps a side Heavy rest 1min

C) EMOM 10min

1min Side plank :35

2min Side plank :35

3min :30 plank and reach


Programming 06.03

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - deadlifts + OH pressing + short workout

Tuesday - one long workout

Wednesday - body armour + interval workout

Thursday - squats + medium workout

Friday - bench + other upper body + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 06.03

Strength:

Every 2 mins x 5

8-6-4-3-3 Deadlift

6 heavy strict DB press 31x2

Straight into

Every 2 mins x 5

3 dead stop deadlift

*First part should be used to build to a heavy weight

**Second part should be 6 lifts at the same weight, heavy, slightly lighter than last week - but aim to be close. Consistent heavy lifts.

Workout:

40/30 cals

40 jumping lunges

30 burpees

30 KB swings

30 burpees

40 jumping lunges

400m run

14 min time cap

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Tuesday 06.04

EMOM 15

14/12 cal row

12 med ball squat cleans

10 DB plate step ups

RX: 50/35lbs, 6/5 45lbs plates, 20/14lbs

L2: 35/25lbs, 5/4 45lbs plates, 14/10lbs

L1: 25/15lbs, 4/3 45lbs plates, 10/6lbs

AMRAP 20

200m run

15 sit ups

10 DB push press

5 cals

*cals go up by 5 each round

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 06.05

Strength:

Every 3 mins x 5

8 KB lunges - 1 FR/1OH

8 BB row 31x2

30 second weighted plank

*if OH squats are hard, front squats - do try OH though, idea of them is building stability through body, should be a light weight for legs. Leg work is far heavier on Thursday.



Workout:

3 x 6 minute windows

60/45 cal ski

EMOM from minute 1, 6 DB snatch

60/45 cal bike

EMOM from minute 1, 6 DB snatch

60/45 cal row

EMOM from minute 1, 6 DB snatch


RX: 50/35lbs, 32/24kg

L2: 35/25lbs, 24/16kg, 50/40 cals

L1: 25/15lbs, 16/12kg, 40/30 cals


Thursday 06.06

Strength:

Every 2 mins x 3
2 back squats 32x1

Then
Every 2 mins x 3
2 back squats

Then
1 set of 10 back squats

Tempo squats should be lighter and focus on position. Stick to tempo.

Heaviest set of 10 this week.


Workout:

5 mins on/2 mins off

10/8 cal ski

10 wall balls

10/8 cal bike

10 d-ball squats

10/8 cal row

10 SA OH DB lunge

RX: 50/35lbs, 20/14lbs

L2: 35/25lbs, 14/10lbs

L1: 25/15lbs, 10/6lbs

19 mins total


Friday 06.07

Strength:

Every 90 seconds x 6

2 bench press

Straight into

3 rounds

4 strict pull up 31x3

8 v-ups

8-12 clap push ups

Workout:

AMRAP 15

40 DB lateral hops

20 DB hang clean and jerk

40 DB lateral hops

20/15 cals

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 06.08


Teams of 3

5 rounds

80 cal bike

400m team run

20 team burpees


Sunday 06.09

A1)Belt Squats

X4 8reps go up in weight from last week

A2)BB/Supinated Row

X4 10reps 3sec pause at the top

B1)BB/Glute Bridge

X3 8-10 reps x30X3

B2)DB Reverse Flies

X3 12-15 reps w/light weights

C) 3rds

:30/side Side plank

12 Pike Rowers


Programming 05.27

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - deadlifts + OH pressing + short workout

Tuesday - one long workout

Wednesday - body armour + interval workout

Thursday - squats + medium workout

Friday - bench + other upper body + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 05.27


Memorial day hero work

‘Bert’

https://www.crossfit.com/workout/2018/10/26

Scaling options for full workout and movements available.

Don’t be scared by the workout, we can make it work for everyone!


Friends and family welcome - let us know in advance


Tuesday 05.28

Strength:

Every 2 mins x 5

8-6-4-2-2 Deadlift

10 heavy push press - heavier than what you normally use

Straight into

Every 90 seconds x 6

2 dead stop deadlift


*First part should be used to build to a heavy weight

**Second part should be 6 lifts at the same weight, heavy, slightly lighter than last week - but aim to be close. Consistent heavy lifts.

Workout:

40/30 cals

50 KB lateral hops

30 burpees

30 KB swings

30 burpees

50 KB lateral hops

400m run

14 min time cap

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg


Wednesday 05.29

Strength:

Every 3 mins x 5

4 OH squats

6 strict ttb

30 second hollow hold

*if OH squats are hard, front squats - do try OH though, idea of them is building stability through body, should be a light weight for legs. Leg work is far heavier on Thursday.

Workout:

3 x 5 minute windows

15-12-9

Ski

DB Push press

15-12-9

Bike

KB deadlift

15-12-9

Row

DB snatch

RX: 50/35lbs, 32/24kg

L2: 35/25lbs, 24/16kg

L1: 25/15lbs, 16/12kg

Hard to finish 15-12-9.
Unless RX probably best to scale to 12-9-6.

Do not work past 4 minutes.



Thursday 05.30

Strength:

Every 2 mins x 3
3 back squats 32x1

Then
Every 2 mins x 3
3 back squats

Then
1 set of 10 back squats

Tempo squats should be lighter and focus on position. Stick to tempo.

Set of 10 should be moving up from the sets of 20 we did.

Workout:

4 rounds

21/18 cals

15 db front squats

9 devils press

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

18 min time cap





Friday 05.31

Strength:

Every 90 seconds x 6

2 bench press

Straight into

3 rounds

5 c2b pull up

10 weighted push ups

15 bench dips

Workout:

18 min EMOM

7 barbell hang power clean + jerk

14 plate jumps

14/12 cal ski

RX: 135/95, 7/6 45lbs plates

L2: 95/65, 5/4 45lbs plates

L1: 30/20lbs DBs, 3/2 45lbs plates


Saturday 06.01

Teams of 3

1-15

Ski

Wall Ball

Devils press (cash out)

RX: 20/14lbs, 35/25lbs

L2: 14/10lbs, 30/20lbs

L1: 10/6lbs, 25/15lbs


Sunday 06.02

A1) Belt Squats

X5 10reps x21X1

A2) Crossbody KB FC

X5 50m R/L

B) EMOM 10

1min BB/jumping back squats (increase from last week)

2min 6-8 Mixed grip pull ups (find more consistency in rep)

C) 2-3rds of

10/side push pull plank holds

12 pike rowers


Programming 05.20

Our programming will follow cycles, covering all areas of the body and all energy systems each week.

The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - deadlifts + OH pressing + short workout

Tuesday - one long workout

Wednesday - body armour + interval workout

Thursday - squats + medium workout

Friday - bench + other upper body + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 05.20

Strength:

Every 2 mins x 5

5-3-2-1-1 Deadlift

5 SA kneeling KB press e/s

Straight into

Every 90 seconds x 6

1 deadlift

*First part should be used to build to a heavy weight

**Second part should be 6 lifts at the same weight, very heavy but not failing reps. 90% of 1rm-ish.

Workout:

400m run

40 cals

40 burpees

40 ball slams

14 min time cap

RX: 35/25lbs, 32/24kg

L2: 25/15lbs, 24/16kg

L1: 25/15lbs, 16/12kg


Tuesday 05.21

EMOM 18

14 wall balls

14/12 cal ski

14 weighted sit ups

RX: 20/14lbs, 35/25lbs

L2: 14/10lbs, 25/15lbs

L1: 10/6lbs, unweighted sit ups

Rest 4 mins

AMRAP 18

5 DB thrusters

10 sit ups

15 DB deadlift

200m run

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 05.22

Strength:

EMOM 15

12 barbell OH lunges

20-30 second chin over bar hold

20 seated leg raises

*if barbell is hard for lunges, use SA DB

Workout:

Every 3 mins x 6

15/12 cal ski

12 plate jumps

9 DB push press

RX: 50/35lbs, 7/6 45lbs plates

L2: 35/25lbs, 5/4 45lbs plates

L1: 25/15lbs, 3/2 45lbs plates

Thursday 05.23

Strength:

Every 2 mins x 3
4 back squats 32x1

Then
Every 2 mins x 3
4 back squats

Then
1 set of 10 back squats

Tempo squats should be lighter and focus on position. Stick to tempo.

Set of 10 should be moving up from the sets of 20 we did.


Workout:

4 rounds

10/8 cals

10 KB goblet squats

2 rounds

20/15 cals

20 KB goblet lunges

1 round

40/30 cal

40 KB swings

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

18 min time cap



Friday 05.24

Strength:

Every 90 seconds x 6

3 bench press

Straight into

3 rounds

4 c2b pull up

8 hammer curls

16 bench dips


Workout:

15 minute ascending ladder

3-6-9-12…

D-ball over shoulder

Cals

*200m run after every round


Saturday 05.25

Teams of 3

3 rounds

1600m ski

800m team run

40 cal bike


Sunday 05.26

A1)Incline Dual DB Bench Press

X4 12 reps x22X1 rest :30 (challenging weight)

A2)KB/DB Floor Press

X4 6-8 reps  HEAVY rest :45-1min

B)EMOM 14

1min 8-10  BB/jumping back squats (no weight just barbell)

2min 6-8 Mixed grip pull ups

C) 2-3rds

:30 Superman Hold

:30 Hollow Hold

Rest 1min


Programming 05.13

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - deadlifts + OH pressing + short workout

Tuesday - one long workout

Wednesday - body armour + interval workout

Thursday - squats + medium workout

Friday - bench + other upper body + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 05.13


Strength:

Every 2.5 mins x 8
2 dead stop deadlifts

*good set up on every lift, aim to have heavy consistent sets.

**final 4 sets should be same weight and HEAVY

Workout:

3 rounds

20/15cals

20 DB hang clean and jerk

20 SA OH lunges

14 min time cap

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Tuesday 05.14

40 minute AMRAP

24/20 cals

12 med ball squat cleans

24 KB swings

12 med ball sit ups

*800m run every 10 mins (0,10,20,30)



Wednesday 05.15

Strength:

16 mins

3 KB TGU e/s

16 DB plate step ups (8e/s)

20-30 second l-hang

Workout:

Every 3 mins x 5

15/12 cal bike

12 DB snatch

9 D-ball squats

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Thursday 05.16

Strength:

Every 90 seconds x 9
2 back squats

Then
1 set of 20 back squats

Workout:

21 front squats

21 KB swings

400m run

15 front squats

15 KB swings

400m run

9 front squats

9 kb swings

400m run

RX: 50/35lbs, 32/24kg

L2: 35/25lbs, 24/16kg

L1: 25/15lbs, 16/12kg



Friday 05.17


Strength:

Every 2.5 mins x 6
4 bench press

6 chin ups

8 v-ups

*same reps of bench, try to be heavier and more consistent than last week


Workout:

3 x tabata (2 mins rest between exercise) 16 min total

Ski

Press ups

DB push press



Saturday 05.18


Teams of 3

24 rounds

21/15 cal ski

15 KB swings

9 d-ball squats


Complete 500 cal bike in rest

RX: 50/35lbs, 32/24kg

L2: 35/25lbs, 24/16kg, 15/12 cals, 425 cal bike

L1: 25/15lbs, 16/12kg, 12/9 cals, 350 cal bike


Sunday 05.19

A1) Dual DB Bench Press

X4 x31X1 8-10 build from last week (strict tempo) rest :30

A2) Goblet Curtsy Squat

X4 12/side slow and controlled reps rest 1min

B) 3rds Not For Time (quality) rest as needed in between sets

6-8 reps/side S/L barbell RDL

2/side turkish get ups

C) 3rds

8 T2B or V-Ups slow and controlled reps (2-3sec down)

:30 wtd.Superman hold


Programming 05.06

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - deadlifts + OH pressing + short workout

Tuesday - one long workout

Wednesday - body armour + interval workout

Thursday - squats + medium workout

Friday - bench + other upper body + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 05.06

Strength:

Every 2.5 mins x 8
3 dead stop deadlifts
6 heavy seated DB press

*good set up on every lift, aim to have heavy consistent sets.

**final 4 sets should be same weight and HEAVY

Workout:

2 rounds

20/15 cals + 40 lateral KB hops buy in

3 rounds

10 KB swings

10 SA KB push press (5e/s)

12 min time cap

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg


Tuesday 05.07

AMRAP 12

400/350m row

20 DB snatch

Rest 3 mins

AMRAP 12

400/350m ski

20 SA DB hang c+j (10e/s)

Rets 3 mins

AMRAP 12

400m run

10 strict pull ups/ring rows

10 strict TTB/v-ups

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 05.08

Strength:

16 mins

8 BB rows

8 rear leg elevated split squat e/s

50m HEAVY farmers carry

Workout:

Every 4 mins x 4
20/15 cal bike

20 wall balls

20 plate jump overs


RX: 20/14lbs, 7/6 45lbs plates

L2: 14/10lbs, 5/4 45lbs plates,

L1: 10/6lbs, 3/2 45lbs plates


Thursday 05.09

Strength:

Every 2 mins x 7
3 back squats

Then
1 set of 20 back squats

*3rd week of 20 reps, keep going heavier

Workout:

400m run

15-12-9

DB push press

Burpees

400m run

12-9-6

DB front squats

Burpees


400m run

9-6-3

DB thrusters

Burpees

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

18 min time cap


Friday 05.10

Strength:

Every 2.5 mins x 6
4 bench press

6 strict ring dips

20 second ring support hold

*less reps of bench, try to be heavier and more consistent than last week

Workout:

18 min AMRAP

20/15 cals

20 med ball OH lunges

20 med ball squat cleans

RX: 20/14lbs

L2: 14/10lbs

L1: 10/6lbs



Saturday 05.11

AMP social

Team relay

Prize for winning team



Sunday 05.12

A1) Dual DB Bench Press

X4 10reps x33X1 find a working weight strict tempo

A2) 90 Degree Squat Hold

X4 :35-:40sec hold DB/KB in front rack position (build from last week) rest 1min

B1)S/L KB glute bridge

X3 8reps/side moderate weight rest :45

B2)Banded DeadLift

X3 6-8 reps x30X1 moderate weight  rest as needed

C) EMOM 8min

1min :30 wtd hollow hold

2min :30 V-Ups


Programming 04.29

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - deadlifts + OH pressing + short workout

Tuesday - one long workout

Wednesday - body armour + interval workout

Thursday - squats + medium workout

Friday - bench + other upper body + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 04.29

Strength:

Every 2.5 mins x 7
4 dead stop deadlifts
20 see saw press (10e/s)

*good set up on every lift, aim to have heavy consistent sets.

Workout:

5 rounds

12 DB snatch

15/12 cals

18 DB goblet lunges

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Tuesday 04.30

AMRAP 12

10/8 cal ski

10 wall balls

10 med ball sit ups (straight arms)

rest 3 mins

AMRAP 12

10 cal bike

10 ball slams

10 push ups

rest 3 mins

AMRAP 12

10 cal row

10 KB swing

10 SA push press (5 e/s)

RX: 24/16kg, 35/25lbs, 20/14lbs

L2: 16/12kg, 25/15lbs, 14/10lbs

L1: 12/8kg, 25/15lbs, 10/6lbs

Wednesday 05.01

Strength:

16 mins

16 double FR DB lunges

3 KB TGU e/s

30 second chin over the bar hold (accumulate if you can’t do full 30)

Workout:

1 minute on / 1 minute off x 3

Row

Rest 3 mins

Burpees

Rest 3 mins

Plate jumps

RX: 7/6 45lbs plates

L2: 5/4 45lbs plates

L1: 3/2 45lbs plates

3 separate scores: total burpees, meters and plate jumps

3 5 minute windows with 3 mins rest - 21 mins total.


Thursday 05.02

Strength:

Every 2.5 mins x 6
4 back squats

Then
1 set of 20 back squats

Workout:

3-6-9-12-15-18

Db front squats

Sit ups

1-2-3-4-5-6

Devils press

15 min time cap

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 05.03

Strength:

Every 3 mins x 5
5 bench press

5 strict c2b / strict pull ups / 10 ring rows

16 heavy controlled russian twists


*same reps of bench, try to be heavier and more consistent than last week

Workout:

3 rounds

E2MOM

25/20 cal ski

1 round of DT (12 DL, 9 HPC, 6 STOH)

16 burpee plate jumps

RX: 135/95lbs, 7/6 45lbs plates,

L2: 95/65lbs, 5/4 45lbs plates, 20/15 cal ski

L1: DB DT, 3/2 45lbs plates, 15/10 cal ski


Saturday 05.04

Team of 3:

3 rounds

1600m row buy in

3 rounds each

8/6 cal bike

8 ball slams

*5 med ball squat cleans after every effort

RX: 35/25lbs slam ball, 20/14lbs med ball

L2: 25/15lbs slam ball, 14/10lbs med ball

L1: 25/15lbs slam ball, 10/6lbs med ball


Sunday 05.05

A1) S/A Bench Press

X4 6reps/side build in weight from last week x22X1 rest :45

A2) 90 degree Squat hold

X4 :35 sec hold DB/KB in front rack position rest 1min

B1)Banded DeadLifts

X3 8reps building in weight from last week x30X1

B2)RNT Reverse Lunges

X3 10/leg x22X1 rest 1min

C) 2-3 sets of (wtd if possible)

6 Knee raises

6 Leg raises

6 T2B

ME L-Hold or Hollow Hold

Rest 1min/bt sets


Programming 04.22

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - deadlifts + OH pressing + short workout

Tuesday - one long workout

Wednesday - body armour + interval workout

Thursday - squats + medium workout

Friday - bench + other upper body + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 04.22

Strength:

Every 3 mins x 6
5 dead stop deadlifts
5 db strict press + 5 db push press

*good set up on every lift

Workout:

3 rounds

20 KB swings
10/8 cals

20 ball slams

10/8 cals

15 min time cap

RX: 32/24kg, 35/25lbs

L2: 24/16kg, 25/15lbs

L1: 16/12kg, 25/15lbs


Tuesday 04.23

Workout:

1 round:

1 mile run

50 db snatch

40 jumping lunges e/s

30/25 cals

20 push ups

10 devils press

Rest 3 mins

2 rounds:

800m run

25 db snatch

20 jumping lunges e/s

15/12 cals

10 push ups

5 devils press

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Wednesday 04.24

Strength:

16 mins AMRAP for quality

16 SA OH DB lunge (8e/s - heavier than normal)

10 weighted push ups

50m farmers carry

Workout:

5 rounds
40on/20off
Bike

Burpee box jumps

DB push press

RX: 50/35lbs, 7/6 45lbs plates

L2: 35/25lbs, 5/4 45lbs plates

L1: 25/15lbs, 3/2 45lbs plates

Thursday 04.25

Strength:

Every 2.5 mins x 6
5 back squats

Then
1 set of 20 back squats

Workout:

AMRAP 15
200m run
12 DB deadlift
1 man maker (no rows)

*man maker increases by 1 each round

RX: 50/35lbs, 35/25lbs

L2: 35/25lbs, 25/15lbs

L1: 25/15lbs, 25/15lbs


Friday 04.26


Strength:

Every 3 mins x 5
5 bench press

10 hammer curls

15 row pikes

Workout:

EMOM 18

10 hang squat cleans

12 DB plate step overs

14/12 cal row

RX: 115/85lbs, 35/25lbs, 6/5 45lbs plates

L2: 85/55lbs, 25/15lbs, 5/4 45lbs plates

L1: DB cleans, 15/10lbs, 4/3 45lbs plates


Saturday 04.27

Team of 3:

2 rounds

100 cal bike

100 KB swings

100 cal ski

100 KB goblet squats

*10 team burpees every 5 mins

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg


Sunday 04.28

A1) S/A DB Bench Press

X4 6/each side x31X1 rest :45-1min build from last week

A2) BB Goodmornings

X4 8 reps build in weight from last week x21X1 rest as needed

B1) Banded DeadLifts

X3 6-8 reps clean grip x30X1 strict tempo

B2) Crossbody KB F.C,

X3 50mR/50mL HEAVY

C) 2 sets of rest 1 min/bt sets

6 knee raises right into

6 knees to elbow right into

6 T2B


Programming 04.15

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - back squats + c2b pull ups + workout

Tuesday - one long workout

Wednesday - strength endurance deadlift + machine sprint + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 04.15

Strength:

15 mins to find:

1rm back squat

ME c2b pull ups (or whatever variation you’ve been doing)

*good form on back squats - space behind if you need to ditch bar… learn how to safely ditch bar or have spot.

Workout:

3 rounds

400m run

30 cal bike/ski/row

20 OH KB lunges (10e/s)

10 SA KB thrusters (5e/s)

20 min time cap

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg



Tuesday 04.16

Workout:

EMOM 18

  1. 5 strict pull ups/ring rows + 10 jumping air squats

  2. 7 KB deadlift + 7 KB swing + 7 goblet squat

  3. 16 DB snatch


RX: 32/24kg, 50/35lbs

L2: 24/16kg, 35/25lbs

L1: 16/12kg 25/15lbs

Rest 4 mins

AMRAP 18

40 cal bike/ski/row

20 slam balls

40 russian twists with ball

20 push ups

RX: 35/25lbs

L2: 25/15lbs


Wednesday 04.17

Strength:

15 mins to find 1rm deadlift

*be safe when doing it!

Straight into:

1 minute max effort bike

*record cals

Workout:

9 min time cap

10 rounds

7 thrusters

7 burpees

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Thursday 04.18

Strength:

15 mins

Find a heavy (ideally 1rm) bench press

0-3mins 5 bench press + 40 second hollow hold

3-6 mins 4 bench press + 40 second hollow hold

6-9 mins 3 bench press + 40 second hollow hold

9-15 mins single presses to find 1rm


Workout:

Every 3 mins x 6
15/12 cal ski

12 DB push press

9 d-ball over the shoulder

RX: 50/35lbs

L2: 12/9 cals, 35/25lbs

L1: 9/6 cals, 25/15lbs

*sprint efforts.



Friday 04.19

Strength:

15 mins

Find a heavy full clean

*good technique in cleans, good positions in squats

**if new choose an easier variation - hang squat clean, power clean or hang power clean

Workout:

5 rounds:

1 min ME bike

1 min ME power cleans

1 min ME burpee plate jumps

1 min rest

RX: 135/95lbs BB, 7/6 45lbs plates

L2: 95/65lbs BB, 5/4 45lbs plates

L1: DB power cleans, 3/2 45lbs plates


Saturday 04.20

Team of 3:

1-15

DB front squats

Burpees

Bike cals

1 person working on squats and burpees.

1 person working on bike.

1 person resting.

Next person starts working after previous person finishes burpees.

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Sunday 04.21


A1) S/A DB Bench Press

X4 8/es x31X1 rest :45-1min (moderate weight full ROM)

A2) BB Goodmornings

X4 10 reps (light to moderate weight) rest as needed

B) Banded KB Complex

X3 Build From Last week

10 Banded G.Squat

10 Banded KBS

10 Banded KB DL

Rest :90 before next set. Unbroken

C)2-3 sets

15 Get Up Sit Ups

:25 sec Hollow Hold


Programming 04.08

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - back squats + c2b pull ups + workout

Tuesday - one long workout

Wednesday - strength endurance deadlift + machine sprint + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 04.08

Strength:

Every 2 mins x 8

2 back squat

*in rest 2 big sets of c2b, AMRAP -1… drop off before failure. z

(building to a 1rm back squat and ME c2bs next week)

Workout:

21-18-15-12-9-6-3

Cals bike/ski/row

KB swings

*30 lateral KB hops after every round

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Tuesday 04.09

Workout:

18 min AMRAP

400m run

20 sit ups

50m farmers carry

Rest 4 mins

18 min AMRAP

400m ski (or row if class has more than 10)

20 OH plate lunges

10 d-ball over the shoulder

RX: 32/24kg KB, 50/35lbs ball, 45/25lbs plate,

L2: 24/16kg KB, 35/25lbs ball, 25/10lbs plate,

L1: 16/12kg KB, 25/15lbs ball, bodyweight lunges,

Wednesday 04.10

Strength:

Every 3 mins x 6

2 deadlift (can be touch and go)

3 strict ttb

*go heavy, take good rest

Into:

30 second max effort bike

Workout:

9 min time cap

15/10 cal buy in

5 rounds

10 Ball squats

10 Ball slams

15/10 cal cash out

RX: 35/25lbs

L2/:L1: 25/15lbs


Thursday 04.11

Strength:

15 mins

Find a heavy (ideally 1rm) strict press

0-3mins 5 strict press + 20 heavy twists

3-6 mins 4 strict press + 20 heavy twists

6-9 mins 3 strict press + 20 heavy twists

9-15 mins single presses to find 1rm

Workout:

6 rounds 2mins on/1min off:

25/20 cal buy in

ME burpees

*scale calories if needed, no more than 90 seconds on the machine.

**twice through on each machine


Friday 04.12

Strength:

Every 2 mins x 8

1 clean

1 front squat 32x1

*good technique in cleans, good positions in squats

**more sets, less movements in complex - try to build to a heavy weight

Workout:

‘DB Macho Mile’

4 rounds

400m run

3 rounds of DB Macho Man

*Macho Man = 3 PC, 3 FS, 3 STOH

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Saturday 04.13

Teams of 3

250 cal bike

1 mile team run

250 cal ski

*10 DB plate step overs + 5 burpee plate jumps after every effort

RX: 35/25lbs

L2: 25/15lbs

L1: 15/10lbs

Sunday 04.14

A1)Behind the neck Strict Press

6/4/2/2 rest 1min-:90

A2)Weighted Plank

X4 :45-1min rest as needed

B) Banded KB Complex

X3 find a working weight

10 banded G.Squat

10 banded KBS

10 banded KB DL

Rest :90 after each set and attempt unbroken every set

C) 2-3 sets of rest :45/bt sets

14 Pike Rowers

:20 sec Hollow Hold


Programming 04.01

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - back squats + c2b pull ups + workout

Tuesday - one long workout

Wednesday - strength endurance deadlift + machine sprint + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 04.01

Strength:

Every 3 mins x 6

4 back squat

6 strict c2b pull ups

(building to a 1rm back squat and ME c2bs in a few weeks)

Workout:

30on/30off x 8

Cals (bike/ski)

Thrusters

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Tuesday 04.02

Workout:

6 x 6 mins on/1 min off

Each one twice:


1.

400m buy in

3 rounds:

5 strict pull up/ring rows

10 push up

15 air squats

ME row


2.

400m buy in

3 rounds

10 plate jumps

10 ball slams

ME bike

3.

400m buy in

3 rounds

10 sit ups

10 KB goblet squats

ME ski

RX: 32/24kg KB, 35/25lbs ball, 7/6 45lbs plates

L2: 24/16kg KB, 25/15lbs ball, 5/4 45lbs plates

L1: 16/12kg KB, 25/15lbs ball, 3/2 45lbs plates

Wednesday 04.03

Strength:

Every 2.5 mins x 5

5x3 deadlift (can be touch and go)

5 strict TTB

Straight into:

10 minute window

15 heavy KB swings

100m row sprint

*aiming to build sprint power on machines - record fastest time

**use heavier KB than normal - double KB if you normally use 32kg

Workout:

12 min time cap

22-18-14-10

Db snatch

Sit ups

Burpees

Sit ups

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Thursday 04.04

Strength:


Every 4 mins x 4

4 heavy bench press

5 DB strict press + 10 DB push press

12 row pikes

Workout:

3 x 6 minute windows

10/8 cal buy in

3 rounds of ‘DB DT’

10/8 cal cash out

*Once on each machine

**DT = 12 DL, 9 PC, 6 PP

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 04.05

Strength:

Every 3 mins x 6

1 power clean

1 squat clean

1 hang squat clean

1 front squat 32x1

*good technique in cleans, good positions in squats

Workout:

EMOM 18

14/12 cal ski

12 DB weighted step ups

10 hang squat cleans

RX: 35/25lbs DBs, 115/85lbs BB, 6/5 45lbs plates

L2: 25/15lbs DBs, 85/65lbs BB, 4/3 45lbs plates, 12/10 cal ski

L1: 25/15lbs single DB, 25/15lbs DB goblet squats, 3/2 45lbs plates, 10/8 cal ski


Saturday 04.06

Ash’s bday cardio train - 04/07/93 - 26 years old

Teams of 3

93 cal bike

26 team burpees

93 cal ski

26 team burpees

93 cal row

26 team burpees

93 cal ski

26 team burpees

93 cal bike

*400m team run every 7 mins



Sunday 04.07

Coach Ash’s gains train B-day FBB

4x

A1) Bench dips 18 reps

A2) Curls for the GIRLS (Girls rule the world) 14 reps (heavy)

A3) DB Goblet squats 10 reps 23x1 (heavy)

3x

B1) Plate over head lunges 18 reps

B2) Bottoms up KB press 14 reps (7 e/s)

B3) Cross body KB farmers carry 50m/r, 50m/l

C) 30on/30off x 5 (10mins total)

Weighted sit ups

Weighted plank


Programming 03.25

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - back squats + c2b pull ups + workout

Tuesday - one long workout

Wednesday - strength endurance deadlift + machine sprint + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 03.25

Strength:

Every 3 mins x 6

5 back squat

5 strict c2b pull ups

(building to a 1rm back squat and ME c2bs in a few weeks)


Workout:

150 Slam balls

*EMOM death by cals on a machine

(1 cal on minute 1, 2 on minute 2 etc.)

RX: 35/25lbs

L2/L1: 25/15lbs

Tuesday 03.26

Workout:

50 cal bike/ski/row buy in

12 days of Xmas style

10 devils press

9 thrusters

8 push press

7 push ups

6 sit ups

5 front squats

4 front rack lunges

3 DB snatch

200m run

1 man maker (no rows)


50 cal bike/ski/row cash out

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Wednesday 03.27

Strength:

15 mins to complete

5x5 deadlift (can be touch and go)

30 second hollow rocks in rest (make sure they are done correctly, learn good form on the movement)

*aim to be close to what you built to on the 5 dead stop deadlifts a few weeks ago, try to do 5 heavy sets similar weight across.

Straight into:

10 minute window

15 heavy KB swings

100m row sprint

*aiming to build sprint power on machines - record fastest time

**deadlift should be slightly heavier than last week

Workout:

9 min time cap

15/10 cal bike/ski/row buy in

5 rounds:

10 double KB deadlift

10 burpees

15/10 cal bike/ski/row cash out

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg


Thursday 03.28

Strength:

Every 4 mins x 4

4 BB strict press (should be heavy, last 2 reps should be tough)

8 feet elevated ring rows 31x2

20 windscreen wipers holding plate

Workout:

15 min AMRAP

YGIG (run together, split rest up however you like)

400m run

40 push ups

40 DB power cleans

40 sit ups

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Friday 03.29

Strength:

Every 3 mins x 6

2 cleans

2 front squats 32x1

*good technique in cleans, good positions in squats

Workout:

0-7 mins

Row 1k, ski 1k or bike 60/50 cals

*if you did one last week, choose a different one.

7-17 mins

EMOM 10
12 DB lunges

12 BB push press

RX: 50/35lbs, 115/85lbs

L2: 35/25lbs, 85/55lbs

L1: 25/15lbs, DBs for both


Saturday 03.30

Teams of 3:

30 rounds

10/8 cal ski

8 DB snatch

6 burpees

*500 cal bike in rest

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs



Sunday 03.31

A1) Close Grip Bench Press

X4 4-6 reps x22X1 rest 1-1:30 min (heavy)

A2)Landmine Neutral Row

X4 8-10/each side

B1)Crossbody KB/DB Split Squat

X3 8/side rest 1min

B2) Banded KBS

X3 12-14 reps rest as needed

C1) Pike Rowers

X3 14 reps

C2)Elbow to Tall Plank

X3 :30-:35


Programming 03.18

Our programming will follow cycles, covering all areas of the body and all energy systems each week.

The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.

Generally, day by day it will look like this…

Monday - back squats + chin ups + workout

Tuesday - one long workout

Wednesday - heavy deadlift + deadlift speed work + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 03.18

Strength:

Every 3 mins x 6

5-3-1-5-3-1 back squat

1 weighted chin up

*second wave should be heavier - build to a heavy single, not a 1rm

**find a heavy single chin up

Workout:

80 cal bike/ski/row

80 lateral KB hops

80 KB swings

80 lateral KB hops

800m run

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Tuesday 03.19


Workout:

12 min AMRAP

500m row

10 man makers (without the rows)

RX: 50/35lbs
L2: 35/25lbs
L1: 25/15lbs

rest 2 mins

12 min amrap

40/30 cal bike

20 goblet KB lunges

RX: 32/24kg
L2: 24/16kg
L1: 16/12kg

rest 2 mins

12 min amrap

500m ski

20 heavy weighted d-ball sit ups

RX: 50/35lbs
L2: 35/25lbs
L1: 25/15lbs


Wednesday 03.20

Strength:

Every 2.5 mins x 6

2 dead stop deadlifts

2 strict ttb + 10 second L hang

Straight into:

10 minute window

3 rounds (take good rest)

10 touch and go deadlifts ~50/60% of previous deadlifts

20 second bike

*aiming to build sprint power on machines - record max cals

**deadlift should be slightly heavier than last week

Workout:

9 min time cap

30-20-10

Bike/ski/row cals

Ball slams

RX: 35/25bs

L2/L1: 25/15lbs


Thursday 03.21

Strength:

Every 4 mins x 4

6 Bench press

6 DB Z press 31x2

30 seconds KB deadbug

Workout:

3 x 5 mins on/1min off

400m run buy in

AMRAP

10 SA DB hang clean and jerk

8 SA OH lunges (4e/s)

6 burpees

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 03.22

Strength:

Every 3 mins x 6

1 full clean

2 hang squat cleans

2 front squats 32x1

*good technique in cleans, good positions in squats

Workout:

0-7 mins

Row 1k, ski 1k or bike 60/50 cals

*if you did one last week, choose a different one.

7-17 mins

EMOM 10
15 heavy KB swings

12 D-ball over the shoulder

RX: 32/24kg, 50/35lbs

L2: 24/16kg, 35/25lbs

L1: 16/12kg, 25/15lbs

*Choose heavier weights that normal.

Saturday 03.23

Teams of 3:

175 cal ski

*10 OH plate lunges after every effort

**10 team burpees every 6 mins


175 cal row

*10 OH plate lunges after every effort

**15 team air squats every 6 mins

175 cal bike

*10 OH plate lunges after every effort

**10 team burpees every 6 mins

RX: 45/25lbs plate

L2: 2515lbs plate

L1: unweighted lunges


Sunday 03.24

A1) BB Z Press

X4 6-8 x31X1 rest 1min

A2) 90 degree Squat Hold

X4 :30-:35sec hold rest as needed

B1) BB Goodmorning

X3 10 reps x30X1 strict tempo (light to moderate weight)

B2) Weighted Russian Step Ups

X3 12/leg rest :30 b/t leg

C) 3-4rds of

10-12 KB get up sit ups

:30 bent hollow hold


Programming 03.11

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - back squats + chin ups + workout

Tuesday - one long workout

Wednesday - heavy deadlift + deadlift speed work + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 03.11

Strength:

Every 3 mins x 6

6-4-2-6-4-2 back squats

2 weighted chin ups


*second wave should be heavier

**chin ups building to 1rm in coming weeks

Workout:

5 rounds

200m run

15 ball squats

10 cal bike/ski/row

5 d-ball over the shoulder

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Tuesday 03.12

Workout:

40 min AMRAP

30 sit ups

30 KB swings

30 lateral KB hops

30 KB goblet squats

30 grasshoppers

30 KB deadlifts

*every 5 mins do that amount of cals on a machine… 5 cals on minute 5, 10 cals on minute 10 etc


RX: 32/24kg

L2: 24/16kg

L1: 16/12kg




Wednesday 03.13

Strength:

Every 2.5 mins x 6

3 dead stop deadlifts

20 second l hang

Straight into:

10 minute window

3x

10 touch and go deadlifts ~50/60% of previous deadlifts

20 second bike

(take at least 2 mins rest)

*aiming to build sprint power on machines - record max cals

**deadlift should be slightly heavier than last week

Workout:

9 min time cap

27-21-15-9

DB snatch

Burpees

RX: 50/35lbs

L2: 35/25bs

L1: 25/15lbs


Thursday 03.14

Strength:

Every 4 mins x 4

6 BB strict press

6 double KB rows 3x13

10 second flutter kick, into 10 second leg raise, into 10 second hollow hold


Workout:

DB The Chief

5 x 3 mins on/1 min off

3 power cleans

6 push ups

9 air squats

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Friday 03.15

Strength:

Every 3 mins x 6

2 hang squat cleans

3 front squats 32x1

*good technique in cleans, good positions in squats


Workout:

0-7 mins

Row 1k, ski 1k or bike 60/50 cals

7-17 mins

EMOM 10
14 BB front squats

14 DB push press


RX: 115/85lbs, 50/35lbs

L2: 24/16kg KB goblet, 35/25lbs

L1: 16/12kg KB goblet, 25/15lbs

*RX takes priority on barbell. But if space and people want to use barbell they can scale weight or reps.


Saturday 03.16

Teams of 3

2k row buy in

*10 KB swings after every effort

8 rounds each

8 DB thrusters

8 burpees

*8/6 cal bike sprint after each round

2k row cash out

*10 KB swings after every effort

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg


Sunday 03.17

A1) Behind The Neck strict press

X4  8/6/4/2 rest 1min

A2) Plank Hold

X4 :40-:45 sec weighted if possible

B) BB Glute Bridge

X3 8-10 x21X3 rest 1min

C) 12min Move @ sustainable pace

4-6 mixed grip pull up x21x1

6-8 knees to elbow

S/A DB farmers carry 50m/R 50m/L (heavy)




Programming 03.04

Our programming will follow cycles, covering all areas of the body and all energy systems each week.

The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.

Generally, day by day it will look like this…


Monday - back squats + chin ups + workout

Tuesday - one long workout

Wednesday - heavy deadlift + deadlift speed work + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 03.04

Strength:

Every 3 mins x 6

7-5-3-7-5-3 back squats

3 weighted chin ups

*second wave should be heavier

**chin ups building to 1rm in coming weeks

Workout:

4 x 45 on / 15 off

Bike

Plate jumps

Row

Sit ups

RX: 7/6 45lbs plates

L2: 5/4 45lbs plates

L1: 3/2 45lbs plates


Tuesday 03.05

Workout:

1 mile run buy in

7 rounds

20 KB goblet lunges

15 KB swings

10/8 cal bike/ski/row

5 KB snatch e/s

1 mile run cash out

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg


Wednesday 03.06

Strength:

Every 3 mins x 5

4 dead stop deadlifts (reset at bottom, but don’t take break)

3 strict ttb + 20 second L hold

(less reps than last week - go up

Straight into:

10 minute window

10 touch and go deadlifts ~60% of previous deadlifts

100m ski

*aiming to build sprint power on machines - record fastest ski time.

**set ski to 100m countdown, record exact times.

***deadlift should be slightly heavier than last week


Workout:

9 min time cap

1-10

DB front squats

Burpees


RX: 50/35lbs

L2: 35/25bs

L1: 25/15lbs


Thursday 03.07

Strength:

Every 4 mins x 4

8 bench press

6 e/s single arm DB z press 21x1

10 weighted sit ups - db bowtie, feet butterflied


Workout:

YGIG

7 rounds each

8 jumping ball slams

10 DB hang clean and jerk

12/10 cals row/ski

RX: 35/25lbs, 50/35lbs

L2: 25/15lbs, 35/25lbs

L1: 25/15lbs, 25/15lbs


Friday 03.08

Strength:

Every 3 mins x 6

1 power clean

1 hang power clean

4 front squats 32x1

*good technique in cleans, good positions in squats

Workout:

0-5 mins

Run 800m AFAP

5-17 mins

EMOM 12

7 KB deadlift

7 KB swing

7 KB goblet squat

(All 3 movements in every minute)

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

*If you can’t make the reps, lower to 6s or 5s. Make sure you get 15-20 seconds of rest per minute for the majority of the time.

RX:50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 03.09

Teams of 3 - indian file

10 rounds each

18/15 cal ski

12 deadlift

6 burpee plate jumps

RX: 185/135lbs, 7/6 45lbs plates

L2: 15/12 cals, 135/95lbs, 5/4 45lbs plates

L1: 12/9 cals, KB deadlifts, 3/2 45lbs plates

Sunday 03.10

A1) Powell Raise

X4 10-12 reps x30X1

A2) Lateral Raises

X4 8-10 moderate weight

B1)S/A OH suitcase farmers carry

X3 50m same distance as last time heavier weight

B2)Lateral Step Overs

X3 12/side 24 total weight in suitcase position

C) EMOM 8min

1min :30 Mt climbers

2min :30 Hollow Hold