Programming 10.21

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 Marcus Filly’s functional bodybuilding, no conventional workout. 


After lot’s of volume over the last few months, we will now be running a competition again. Testing 1rm clean and jerk, 1rm front squat, 2k row and Grace - then whoever makes the most progress over 8 weeks wins a one month free membership.


Generally, day by day it will look like this…


Monday - clean + jerk and front squats

Tuesday - upper body + longer workout

Wednesday - IWT

Thursday - lunges + front squats

Friday - bench 

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 10.21

Strength:

Every 9 seconds x 6

1 clean + jerk

Every 2 mins x 4

1 power clean + 3 front squats 13x1

*move up in weight from last week


Workout:

10 squat cleans 

20 front squats

30/25 cal bike

40 DB snatch

500m row

RX: 155/115lbs, 50/35lbs

L2: 95/65, 35/25lbs

L1: 25/15lbs DBs for all

Start in waves if needed.

> 10 - 0, 3, 6. 

5-10 - 0, 4

12 min cap.

Tuesday 10.22

Strength

EMOM 12

4 c2b pull ups + 10 second chin over the bar hold

4 db strict press + 8 db push press

40 second weighted plank

*less rounds of last weeks movements, but more reps, move up in weight?

Workout:

3 rounds

1k row/ski

400m run

30 DB push press

RX: 35/25lbs

L2: 30/20lbs

L1: 25/15lbs

28 min cap

Wednesday 10.23

3 rounds

10 heavy KB swings

2 mins ski/row

Rest ~2 mins

Rest 5 mins


3 rounds 

10 heavy goblet squats 

60 seconds ski/row

Rest ~2 mins

Rest 5 mins

32 mins start 

3 rounds

5 KB thrusters e/s

30 second bike


Rest ~2 mins

Partner A: Part A 0, 5, 10. Part B 15, 19, 23. Part C 30, 33, 36

Partner B: Part A 1:30, 6:30, 11:30. Part B 16, 20, 24. Part C 31, 34, 37

Partner C: Part A 3, 8, 8. Part B 17, 21, 25. Part C 32, 35, 38

Same as last week, try to beat last weeks numbers. Use machines in same order if possible.

Thursday 10.24

Every 2 mins x 6

4 front squats

Every 2  mins x 3

8 back rack deficit reverse lunges

*increase weight on front squats

**aim for same weight on lunges but step down from plate - 45lbs ideally.

Workout:

EMOM15

10 deadlift + 10 lateral bar over burpees

10/8 cal ski + 10 wall balls

Rest

RX: 225/155lbs, 20/14lbs

L2: 185/115lbs, 14/10lbs, 8/6 cals

L1: 135lbs/95lbs, 10/6lbs, 6/4 cals



Friday 10.25

15 mins AMRAP

4 bench press 

3 ttb (w/ 3 second tempo down)
10 DB rows 11x3

Workout:

3 rounds

200m run

10 SA KB swing e/s

20 Goblet squats 

Straight into

3 rounds

20/15 cal

10 SA KB snatch e/s 

50 KB lateral hops

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg

18 min cap

Saturday 10.26

Teams of 3

10-1 

Wall balls

Plate jumps

*bike cals cash out

800m run

1-10

DB snatch 

SA DB OH lunge

*ski cals cash out


Sunday 10.27

A1) S/A OH alt. Kneel to lunge

X3 14 reps increase from last week if it feel comfortable rest :45

A2) S/A bench press 

X3 6-8/ side x2421 (a lot of time under tension, moderate weight) rest 1min b/t sets 

B1) Heavy Dball carry 

X3 same weight 50m 

B2) Quadraped S/A row 

X3 8/side increase 

B3) Rotational Side Plank

X3 15/side 

C)BroSesh

15-12-9 increase every set 

Dumbbell curls S/A strict press


Programming 10.14

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 Marcus Filly’s functional bodybuilding, no conventional workout. 

After lot’s of volume over the last few months, we will now be running a competition again. Testing 1rm clean and jerk, 1rm front squat, 2k row and Grace - then whoever makes the most progress over 8 weeks wins a one month free membership.

Generally, day by day it will look like this…

Monday - clean + jerk and front squats + short workout

Tuesday - upper body + longer workout

Wednesday - IWT

Thursday - lunges + front squats

Friday - bench 

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 10.14


Strength:

Every 2 mins x 6

1 clean + jerk

Every 2 mins x 4

1 power clean + 3 front squats 13x1

Workout:

AMP 20.1

10 rounds

8 DB snatch

10 burpees

15 min cap


Tuesday 10.15

Strength

EMOM 12

3 c2b pull ups + 10 second chin over the bar hold

3 db strict press + 6 db push press


Workout:

28 min cap

1k ski/row 

800m run

750m row/ski 

600m run

500m row/ski

400m run

250m row/ski 

200m run

Wednesday 10.16

3 rounds

10 heavy KB swings

2 mins ski/row

Rest ~2 mins

Rest 5 mins

3 rounds 

10 heavy goblet squats 

60 seconds ski/row

Rest ~2 mins

Rest 5 mins

32 mins start 

3 rounds

5 KB thrusters e/s

30 second bike


Rest ~2 mins

Partner A: Part A 0, 5, 10. Part B 17, 21, 25. Part C 32, 35, 38

Partner B: Part A 1:30, 6:30, 11:30. Part B 18, 22, 26. Part C 33, 36, 39

Partner C: Part A 3, 8, 13. Part B 19, 23, 27. Part C 34, 37, 40


Thursday 10.17

Every 2 mins x 5

5 front squats

Every 2  mins x 3

8 back rack reverse lunges

Workout:

15 minute ascending ladder

2-4-6-8-10…. Etc

D-ball over the shoulder

D-ball squats

*20 jumping lunges after each round


RX: 50/35lbs, guys 100lbs ball, girls 80-60lbs

L2: 35/25lbs, guys 50/60, girls 35/45

L1: 25/15lbs, guys 35, girls 25.


Friday 10.18

15 mins AMRAP

5 bench press 

3 ttb + 10 second L hold
15 hammer curls


Workout:

4 rounds

3 mins on / 1 min off

20/15 cals

15 push up

10 push press

AMRAP devils press


Saturday 10.19

Teams of 4/5

40 minute max distance ski

After every effort 5 burpees

Then pick a card

Clubs = wall balls (RX 20/14)
Spades = KB swings (RX red/green)
Hearts = SA DB OH lunge (RX 50/35)
Diamonds = bike cals
Joker = 800m team run

Face cards = 10 reps
Ace = 13 reps

Sunday 10.20

A1)S/A OH alt kneel to lunge 

X3 14 reps same weight as last week

A2)Arnold press 

X3 8-10 reps x32X1 increase if comfortable 

Rest 1min b/t rds

B1) Heavy dball bear hug carry

X3 50m

B2)Quadruped S/A row 

X3 8/side 

B3) Front leaning rest on rings 

X3 1min hold

C) 3rds same complex try and increase weight 

10 KB renegade row alt

10 dual KBS

10 KB from squats


Programming 10.07

TESTING WEEK

1rm front squat, 1rm clean and jerk, 2k row and grace will be retested at the end of the new cycle and the person with the most progress wins a one month free membership.

10:15 Sunday will be a chance to test anything you miss in the week.

Monday 10.07


Strength:

18 mins

Build to 1rm front squat and back squat

Or 

Every 3 mins x 6

6 front squats

Workout:

500m row/ski 


5 rounds

10 KB deadlifts

10 burpees

500m row/ski

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

15 min cap

*35 cal bike option if more than 10 in class

Tuesday 10.08

Strength:

18 mins

10-1 strict press

1-10 pull ups

*same weight throughout

Workout:

AMP triangle

EMOM 18

Bike

Ski 

Row

RX: 14/12

L2: 12/10

L1: 10/8

*if you completed at RX last time, add a cal on.

**score is total calories but doesn’t really count if you start on 14s and end on 8s. Rather you hit the same number consistently.

Wednesday 10.09

Start workouts on 20, 35 and 50.

2k row


800m run


Grace


Thursday 10.10

Strength:

15 mins

1rm deadlift

Or

Every 90 seconds x 10

1 deadlift

Workout:

150/125 cals 

*every 2 mins 7 DB front squats + 7 sit ups

**start squats from 0

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

20 minute cap

Friday 10.11

Strength:

18 mins

1rm clean + jerk

Or 

Every 3 mins x 6

1 clean + 1 hang clean + 2 jerks

Workout:

Every 3 mins x 6

15/12 cal ski

12 DB push press

9 burpee plate jumps

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

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

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


Saturday 10.12

3k row

*swap every 200m

**200m run after each effort

In ‘synchro pairs’ - 8 rounds each

10 DB snatch

10 SA DB OH lunges

10 SA push press

3k ski

*swap every 200m

**200m run after each effort


Sunday 10.13

A1) S/A OH alt kneel to lunge

X3 14reps

A2) Arnold Press

X3 8-10 x32X1

B1) Sumo Deadlift

X3 10 reps increase weight

B2) Quadruped S/A row

X3 8/side

B3) Front leaning rest

X3 1min

C) 3rds

10 Kb renegade rows alt

10 dual KBS

10 KB front squats 


Programming 09.30

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 DB work

Wednesday - IWT

Thursday - deadlifts + partner workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 09.30

Strength:

Every 2.5 mins x 9

3-3-3 back squats

3-3-3 back squats

10-10-10 front squats

*back squats should be holding that heavy set for 6 sets across - give time to build up to working weight

**3 sets of 10 front squats, go up from last week.

Workout:

5 rounds

10 KB goblet squat

10 KB snatch (5e/s)


25/20 cal cash out

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

10 min cap

Tuesday 10.01

Strength:

18 mins AMRAP for quality 

5 ring dips - add weight 

10 prone rows 21x2

15 v-ups

1 min rest

Workout:

AMRAP 16:

30 Dumbbell Hang Clean and Jerks 

25/20 cals

20 SA OH DB lunges

15 DB deadlifts

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 10.02

IWT

3 rounds

10 BB power cleans (60-70%)

90 seconds ski/row @ 85-95%

Rest ~2 mins


Rest 5 mins

3 rounds 

10 BB squats (60-70%)

90 second ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

32 mins start 

3 rounds

10 barbell thrusters (rx: 95/65 - must be unbroken. Priority to rx. Use DBs too)

30 second bike

Rest ~2 mins

Partner A: Part A 0, 4, 8. Part B 15, 19, 23. Part C 30, 33, 36

Partner B: Part A 1, 5, 9. Part B 16, 20, 24. Part C 31, 34, 37

Partner C: Part A 2, 6, 10. Part B 17, 21, 25. Part C 32, 35, 38

Thursday 10.03

Strength:

20-10-10-10 deadlift

*unbroken set of 20. 10s split into 5 touch and go + 5 dead stop with reset

**All at same weight, add 5-10lbs from last week

***when weight gets too heavy for 20, 1 max effort set as close to 20 as possible

****10 minute timer. 4 mins to complete the 20 + 3 x 2 minute windows for the 10s.

Workout:

3 x 7 mins on / 1 min off

40 burpees 

Remaining time AMRAP cals

Once on each machine


Friday 10.04

Strength:

Every 2.5 mins x 6

3 push jerk

6 weighted pull ups

*push jerks will go down in reps each week with pull ups going up.

Workout:

3-6-9-12

Cals

DB push press

Ball slams

800m run

12-9-6-3

Cals

DB push press

Ball slams

RX: 50/35lbs, 35/25lbs

L2: 35/25lbs, 25/15lbs

L1: 25/15lbs, 25/15lbs

Saturday 10.05

Teams of 4

1000 cal challenge



Sunday 10.06

A1)KB FR Front Squat

X3 10reps x33X1 increase weight if you can hold the tempo 

A2) S/A bent over row 

X3 6-8/side x21X3 increase the weight 

B1)Sumo Deadlift 

X2 10 reps dual DB 

B2)21s

X2 7-7-7

B3) Contralateral Leg Raises 

X2 20 total reps 

C)KB complex 2-3rds

1RD:

FR KB Deadlift 5/side

KB Clean 5/side 

KB FR alt lunges 10reps

Find a weight you can go unbroken


Programming 09.23

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 DB work

Wednesday - IWT

Thursday - deadlifts + partner workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 09.23

Strength:

Every 2.5 mins x 9

5-3-3 back squats

3-3-3 back squats

10-10-10 front squats

*back squats - 5 sets at the heavy weight that you did 4 at last week.

**3 sets of 10 front squats, go up from last week.

Workout:

5 rounds

20/15 cals

20 SA OH DB lunges

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

15 min cap

Tuesday 09.24

Strength:

15 mins AMRAP for quality 

4 ring dips - add weight 

8 pendlay rows

12 weighted push ups

16 rower pikes

1 min rest

Workout:

24 wall balls

24 cal ski

24 plate jumps

24 burpees

24 cal bike

*9 thrusters in between every round

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

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

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

Stagger starts in big classes…  0, 3, 6.

Fastest people first.

14 minute cap.


Wednesday 09.25

IWT


3 rounds

10 heavy D-ball over the shoulder (heavier than you’d normally use)

90 seconds ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

3 rounds 

10 heavy d-ball squats 

90 second ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

32 mins start 


3 rounds

12 heavy KB swings

30 second bike

Rest ~2 mins

Partner A: Part A 0, 4, 8. Part B 15, 19, 23. Part C 32, 35, 38

Partner B: Part A 1, 5, 9. Part B 16, 20, 24. Part C 33, 36, 39

Partner C: Part A 2, 6, 10. Part B 17, 21, 25. Part C 34, 37, 40


Thursday 09.26

Strength:

20-10-10-10 deadlift

*unbroken set of 20. 10s split into 5 touch and go + 5 dead stop with reset

**All at same weight, add 5-10lbs from last week (last week should have been around 50%)

***when weight gets too heavy for 20, 1 max effort set as close to 20 as possible

****10 minute timer. 4 mins to complete the 20 + 3 x 2 minute windows for the 10s.

Workout:

3 rounds in pairs

400m run

40 cals

40 power cleans

*weight on cleans goes up each round

RX: m135/155/185 f95/115/135

L2: m95/115/135 f65/75/85
L1: Choose a barbell weight and stay the same through 3 rounds


Friday 09.27

Strength:

Every 2.5 mins x 6

4 push jerk

5 weighted pull ups

*push jerks will go down in reps each week with pull ups going up.

Workout:

2k/1600m row/ski (120/100 cal bike if more than 10 people)

30-20-10

SA DB hang clean + jerk

Ball slams

RX: 50/35lbs, 35/25lbs

L2: 35/25lbs, 25/15lbs

L1: 25/15lbs, 25/15lbs


Saturday 09.28

Teams of 3/4

10k ski

*one person must hold d-ball in bear hug

**5 burpee plate jumps after every effort


Sunday 09.29

A1)KB FR Front Squat

X3 10 reps x33X1

A2) S/A bent over row 

X3 6-8/side x21X3

B1)Banded hamstring curls 

X2 15/leg

B2) S/L squat time plate stack or bench

X2 10/side go up in weight from last week

C)KB complex 3rds 

1RD:

 FR KB Deadlift 5/side

KB Clean 5/side 

KB FR alt lunges 10reps

Find a weight you can go unbroken


Programming 09.16

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 DB work

Wednesday - IWT

Thursday - deadlifts + partner workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 09.16

Strength:

Every 2.5 mins x 9

7-5-3 back squats

3-3-3 back squats

10-10-10 front squats

*back squats - 4 sets at the heavy weight that you did 3 at last week.

**3 sets of 10 front squats, go up from last week.

Workout:

30-20-10

DB push press

Cals

burpees

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

15 min cap

Tuesday 09.17

Strength:

18 mins AMRAP for quality 

4 ring dips - add weight 

8 prone rows (bench)

12 weighted sit ups

1 min rest

Workout:

5 rounds

15 KB swings

400m run

40 KB lateral hop

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg


18 minute cap

Wednesday 09.18

IWT

Same as 2 weeks ago, try to progress weights/increase meters.

Aim to use the same machines as previous weeks and improve scores.

3 rounds

10 heavy D-ball over the shoulder (heavier than you’d normally use)

90 seconds ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

3 rounds 

10 heavy d-ball squats 

90 second ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

32 mins start 

3 rounds

12 heavy KB swings

30 second bike

Rest ~2 mins

Partner A: Part A 0, 4, 8. Part B 15, 19, 23. Part C 32, 35, 38

Partner B: Part A 1, 5, 9. Part B 16, 20, 24. Part C 33, 36, 39

Partner C: Part A 2, 6, 10. Part B 17, 21, 25. Part C 34, 37, 40

Thursday 09.19

Strength:

20-10-10-10 deadlift

*unbroken set of 20. 10s split into 5 touch and go + 5 dead stop with reset

**All at same weight, add 5-10lbs from last week (last week should have been around 50%)

***when weight gets too heavy for 20, 1 max effort set as close to 20 as possible

****10 minute timer. 4 mins to complete the 20 + 3 x 2 minute windows for the 10s.

Workout:

25 min partner AMRAP

20 burpee plate jumps

40 DB thrusters

800m ski/row (only row if more than 10)

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

L2: 95/65, 5/4 45lbs plates
L1: Dbs, 3/2 45lbs plates


Friday 09.20

Strength:

Every 2.5 mins x 6

5 push jerk

4 weighted pull ups

*push jerks will go down in reps each week with pull ups going up. Aim to do a weight for pull ups that you can keep the same and end up doing 6 reps at in week 4.

Workout:

4 rounds

1 min wall balls

1 min DB snatch

1 min bike

1 min rest


RX: 50/35lbs, 20/14lbs

L2: 35/25lbs, 14/10lbs

L1: 25/15lbs, 10/6lbs

*stagger start so everyone goes in same order


Saturday 09.21

Teams of 4

10 rounds each

10 DB hang clean + jerk

8 DB goblet squats

6 burpees

*600 cal bike in rest

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Sunday 09.22

A1)Deficit Drop Lunge 

X3 10/side same weight as last week 

A2)S/A Bent Over KB Row 

X3 6-8/side mod/heavy x21X3 

A3)Elevator Ring Dips 

X3 4-6reps 3sec hold in each pos. of the dip 

Rest 1-:90 b/t sets 

B1)Banded Hamstring Curls 

X3 15/leg 

B2)Telle Lateral Raise 

X3 10 reps up the weight from last week 

B3)S/L Squat to plate stack or Bench 

X3 10-12/side use a weight if it feels comfortable 

C)3rds 

S/A Get up sit up 10/side 

Pike Rowers 14reps

Programming 09.10

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. 


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 DB work

Wednesday - IWT

Thursday - deadlifts + partner workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 09.09

Strength:

Every 2.5 mins x 9

7-5-3 back squats

3-3-3 back squats

10-10-10 front squats

*back squats - starting the sets of 3, build to a heavy set of 3 and hold across 3 sets

**pick a starting weight for front squats to hold consistent across 3 sets of 10, will go up each week for the next 4.

Workout:

24-16-8

Db snatch 

Db goblet squats

Straight into 

8-16-24

Burpees

Cals

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

15 min cap


Tuesday 09.10

Strength:

18 mins AMRAP for quality 

4 pull ups with 5 second hold at top 

8 seated DB press

12 tuck ups

16 (weighted) shoulder taps

1 min rest

Workout:

Fight gone bad style

1 min DB push press

1 min ski cals

1 min slam balls

1 min bike cals

1 min plate jumps

1 min rest


RX: 35/25lbs ball and dbs, 7/6 45lbs plates

L2: 30/20lbs dbs, 25/15lbs ball, 5/4 45lbs plates

L1: 25/15lb dbs and ball, 3/2 45lbs plates


Wednesday 09.11

IWT

Same as 2 weeks ago, try to progress weights/increase meters.

Aim to use the same machines as previous weeks and improve scores.

3 rounds

12/14 heavy DB snatch (heavier than you’d normally use in a workout)

90 seconds bike/ski/row @ 85-95%

Rest ~2 mins


Rest 5 mins

3 rounds 

8-10 double KB front squats

90 second bike/ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

Partner A: Part A 0, 4, 8. Part B 15, 19, 23.

Partner B: Part A 1, 5, 9. Part B 16, 20, 24.

Partner C: Part A 2, 6, 10. Part B 17, 21, 25.

32 mins start 

9 min AMRAP

1 TGU each side
5 push ups

10 v-ups

*3rd week of TGU, move up in weight if you’re comfortable


Thursday 09.12

Strength:

20-10-10-10 deadlift

*unbroken set of 20. 10s split into 5 touch and go + 5 dead stop with reset

**All at same weight, add 5-10lbs from last week (last week should have been around 50%)

***when weight gets too heavy for 20, 1 max effort set as close to 20 as possible

****10 minute timer. 4 mins to complete the 20 + 3 x 2 minute windows for the 10s.

Workout:

AMRAP 24

In pairs

50 BB ‘synchro’ lateral hops over BB

400m run

3 power cleans

3 hang squat cleans

3 squat cleans


Friday 09.13

Strength:

Every 2.5 mins x 6

6 push jerk

3 weighted pull ups

*push jerks will go down in reps each week with pull ups going up. Aim to do a weight for pull ups that you can keep the same and end up doing 6 reps at in week 4.

Workout:

18 minute clock

800m run buy in


Straight into`

3, 6, 9, 12…. (ascending ladder)

SA DB hang clean and jerk

SA DB OH lunge

Cals

*20 jumping lunges after each round


RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 09.14

Teams of 3

200 cal row

150 plate jumps

200 cal ski

150 burpees

200 cal bike

Sunday 09.15

A1) Deficit Drop Lunge 

X4 12/side increased weight from last week (KB in FR pos. DB/KB in suitcase pos.)

A2) Single Arm Lateral Raise 

X4 6 @ heavy 8 in mod. Weight 4 @heavy weight

A3) Elevator Ring Dips

X4 4-6 reps @3312 rest 1-:90 in b/t rounds  

B1) Telle Lateral Raise 

X3 LIGHT 12 reps 

B2) Single Leg Squat to plate stack 

X3 10-12/side moderate weight x20X1 

C) 3-4rds 

14 Pike rowers 

:45 weighted hollow hold (unweighted is okay as well)


Programming 09.03

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. 


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 DB work

Wednesday - IWT

Thursday - deadlifts + partner workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 09.02


Labor day workout.

Ahnna used to coach at the gym we went to in London and one Christmas they asked all the coaches to program a workout. This was Ahnna’s.


Tuesday 09.03

Strength:

Every 2.5 mins x 9

5-5-5 back squats

5-5-5 back squats

10-10-10 back rack reverse lunges

*back squats - hold the 6 sets of 5 at the same weight you did 5 sets of 5 last week

**hold lunges consistent, add weight from last week.

***allow good time for the warm up so everyone can hit the full 6 sets at full working weight

Workout:

3 rounds

20 ball slams

15/12 cals

10 DB snatch

10 min cap


Wednesday 09.04

Strength:

18 mins AMRAP for quality 

8 pendlay rows (2 second hold at top)

10 weighted push up

12 SA kneeling press (21x2)

1 min rest

*pendlay row heavier than last week


Workout:

Mini IWT

6 rounds

30 second ME KB swings

1 minute ME cals

1 minute rest

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg



Thursday 09.05

Strength:

20-10-10-10 deadlift

*unbroken set of 20. 10s split into 5 touch and go + 5 dead stop with reset

**All at same weight, add 5-10lbs from last week (last week should have been around 50%)

***when weight gets too heavy for 20, 1 max effort set as close to 20 as possible

Workout:

10-1

Heavy d-ball over the shoulder

Burpees

*200m run after every round

25 min time cap


Friday 09.06

Strength:

Every 2.5 mins x 6

3 push press

5-8 ring dips 22x2

*build to a heavy 3 rep push press

Workout:

200/175 cals

*EMOM 3 devils press

RX: 35/25lbs

L2: 30/20lbs, 175/150 cals

L1: 20/10lbs, 150/125 cals

18 min cap



Saturday 09.07


Teams of 4

3 rounds

1600m ski and row

Team 800m run

40 burpees and cal bike



Sunday 09.08

A1) Deficit Drop Lunge 

X4 14/side light to moderate weight (will increase the weight in the following weeks)

A2) Single Arm Lateral Raise 

X4 6-8 @ heavy weight 6-8 @ mod. Weight 4 @ heavy weight ( that is 1 round)

A3) Kneeling Paloff Press

X4 12/side rest 1-:90 in between sets 

B1)S/A Upright Row

X3 8-10reps

B2)FR DL

X3 6-8 reps up the weight if it feels good 

Rest 1min between sets 

C) EMOM 8min 

1min :30 bent hollow hold 

2min :40 contra lateral V-Ups



Programming 08.26

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 DB work

Wednesday - IWT

Thursday - deadlifts + partner workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 08.26

Strength:

Every 2.5 mins x 9

7-5-5 back squats

5-5-5 back squats

10-10-10 back rack reverse lunges

*back squats - hold the 5 sets of 5 at the same weight you did 4 sets of 5 last week

**hold lunges consistent, add weight from last week.

Workout:

27-21-15-9

Cals

DB thrusters

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

15 min cap

Tuesday 08.27

Strength:

18 mins AMRAP for quality 

8 BB pendlay row (2 second hold at the top)

10 seasaw DB press

12 DB bench (no tempo)

14 rower pikes

1 min rest

Workout:

3 rounds:

30 KB swings 

30 DB push press

20/15 cals

30 sit ups


RX: 50/35lbs, 32/24kg

L2: 35/25lbs, 24/16kg

L1: 25/15lbs, 16/12kg


Wednesday 08.28


IWT

Changing the movements up - DB snatch, low reps - go heavier than you normally would. Should be hard.

KB front squats slightly lighter than barbell ones, but still feel hard.

Aim to use the same machines as previous weeks and improve scores.


3 rounds

12/14 heavy DB snatch (heavier than you’d normally use in a workout)

90 seconds bike/ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

3 rounds 

8-10 double KB front squats

90 second bike/ski/row @ 85-95%

Rest ~2 mins


Rest 5 mins

Partner A: Part A 0, 4, 8. Part B 15, 19, 23.

Partner B: Part A 1, 5, 9. Part B 16, 20, 24.

Partner C: Part A 2, 6, 10. Part B 17, 21, 25.

32 mins start 

9 min AMRAP

2 TGU e/s

30 hollow rocks

*every 3 mins, 20-30 second chin over the bar hold

*3rd week of TGU, move up in weight if you’re comfortable


Thursday 08.29

Strength:

20-10-10-10 deadlift

*unbroken set of 20. 10s split into 5 touch and go + 5 dead stop with reset

**All at same weight, add 5-10lbs from last week (last week should have been around 50%)

***when weight gets too heavy for 20, 1 max effort set as close to 20 as possible

Workout:

In pairs

5 rounds 

400m run

40 burpees

ME cals in remaining time

25 min time cap

Friday 08.30

Strength:

Every 2.5 mins x 6

4 push press

5-8 ring dips 31x3

Workout:

E2MOM x 9 (18 mins total)

25/20 cal bike

1 round of DT

200m run

RX: 135/95lbs

L2: 95/65lbs, 21/17 cals

L1: DB DT, 16/12 cals

Try to choose a scale that is doable but still difficult. Reps or weight can be changed. 

Should be working for no more than 90 seconds every 2 minute window.


Saturday 08.31

Teams of 4
100/90/80/70/60/50/40/30/20/10
Cals ski
Cals bike
*200m run after every round


Sunday 09.01

A1) Banded Jumping BB/Squats

X4 10-12 reps add weight from last week

A2) Paloff Press 

X4 15/side (add small plate if needed)

A3) S/A Upright Row 

X4 8-10/side 

B1) Plyo Push Up

X3 10 add a plate 

B2) Front Rack DL

X3 6-8/side up the weight from last week 

C)3rds

ME L Sit Holds 

:45 Dead Bug


Programming 08.19

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 DB work

Wednesday - IWT

Thursday - deadlifts + partner workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 08.19

Strength:

Every 2.5 mins x 9

9-7-5 back squats

5-5-5 back squats

10-10-10 back rack reverse lunges

*back squats - hold the 4 sets of 5 at the same weight you did 3 sets of 5 last week

**hold lunges consistent, add weight from last week.

Workout:

21-15-9

Cals

Ball slams

Straight into

9-15-21 

DB front squats

Cals

RX: 35/25lbs, 50/35lbs

L2: 25/15lbs, 35/25lbs

L1: 25/15lbs for both


Tuesday 08.20

Strength:

18 mins AMRAP for quality 

5 strict pull ups 31x3 or 10 DB rows 31x3

10 DB bench 31x3

30 second hollow

1 min rest

Workout:

100/80/60/40/20 lateral hops

25/20/15/10/5 DB snatch

25/20/15/10/5 DB push press

RX: 50/35lbs, standing 32/24kg KB

L2: 35/25lbs, flat KB

L1: 25/15lbs, db hops

18 min cap

Wednesday 08.21

IWT

Same movements as last week - how did the weight feel? Up weight? Up reps if you didn’t do 10?

Try to use same machines and beat scores.


3 rounds

8-10 power cleans @ 60-70%

90 seconds bike/ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

3 rounds 

8-10 front squats @ 60-70

90 second bike/ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

Partner A: Part A 0, 4, 8. Part B 15, 19, 23.

Partner B: Part A 1, 5, 9. Part B 16, 20, 24.

Partner C: Part A 2, 6, 10. Part B 17, 21, 25.

32 mins start 

9 min AMRAP

2 TGU e/s

10 SA OH lunges

*Every 3 mins 5 strict ttb

*If 10 or less in class use ski and row only.


Thursday 08.22

Strength:

20-10-10-10 deadlift

*unbroken set of 20. 10s split into 5 touch and go + 5 dead stop with reset

**All at same weight, add 5-10lbs from last week (last week should have been around 50%)

***when weight gets too heavy for 20, 1 max effort set as close to 20 as possible

Workout:

10 rounds

15/12 cals

12 DB deadlift

9 DB HPC

6 DB STOH

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

25 min time cap


Friday 08.23

Strength:

Every 2.5 mins x 6

5 push press

10 second ring support hold + 4 dips + 10 second bottom of dip hold

Workout:

E2MOM x 9 (18 mins total)

25/20 cal ski

16 burpee plate jumps

30 wall balls

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

L2: 5/4 45lbs plates, 14/10lbs - 22/16 cals, 14 burpee plate jumps

L1: 3/2 45lbs plates, 10/6lbs - 18/12 cals, 12 burpee plate jumps

Try to choose a scale that is doable but still difficult. Reps or weight can be changed. 

Should be working for no more than 90 seconds every 2 minute window.


Saturday 08.24

Social day - big team workout + food truck + beach

Sunday 08.25

A1)Banded jumping BB/squats

X4 12-15reps add weight from last week

A2)Farmers Carry

X4 KB in front rack HEAVY weight in suitcase 100m (use those big farmers carry bars if 70 isn’t heavy enough, KB in FR should be moderate weight)

A3) Paloff Press

X4 12/side (add small plate if needed) 

B1) Plyo Push Ups

X3 10 reps 

B2)Front Rack DL

X3 8/side 

C) 3rds

ME L Sit holds 

:45 hollow hold scissor kicks


Programming 08.12

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 DB work

Wednesday - IWT

Thursday - deadlifts + partner workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 08.12

Strength:

Every 2.5 mins x 9

9-7-5 back squats

5-5-5 back squats

10-10-10 back rack lunges

*back squats - start with lighter sets in the first 3 rounds, the final 3 sets of 5 should be your working weight and what we will hit for increased sets each week. Like the last cycle.

**hold lunges consistent, these should increase each week over the next 4 weeks.

Workout:

3 rounds

20/15 cals

15 DB front squats

10 SA OH lunges (5 e/s)

RX: 50/35lbs

L2: 35/15lbs

L1: 25/15lbs


Tuesday 08.13

Strength:

18 mins AMRAP for quality 

5 DB SA kneeling strict press e/s 31x3

10 DB prone rows 21x3

20 DB sit ups (arms locks out)

1 min rest

Workout:

20 DB push press

40 burpees

60 KB lateral hops

800m run

60 KB lateral hops

40 burpees

20 DB Push press

RX: 50/35lbs, 32/24kg

L2: 35/25lbs, 24/16kg

L1: 25/15lbs, 16/12kg


Wednesday 08.14


IWT

3 rounds

8-10 power cleans @ 60-70%

90 seconds bike/ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

3 rounds 

8-10 front squats @ 60-70

90 second bike/ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

10 min AMRAP

2 TGU e/s

5 c2b pu

10 v-ups


Thursday 08.15

Strength:

20-10-10-10 deadlift

*All at same weight, start at 50% of 1rm and add 5-10lbs each week

**when weight gets too heavy for 20, 1 max effort set as close to 20 as possible

Workout:

YGIG

1k row/ski

*resting partner hold d-ball in bear hug

**change every 250m

50 d-ball over the shoulder

50 SA KB hang clean + jerks

800m run


RX: Black balls, 24/16kg

L2: 50/35lbs, 16/12kg

L1: 35/25lbs, 12/8kg


Friday 08.16

Strength:

Every 2.5 mins x 6

6 push press

15 second top of dip hold + 3 ring dips + 15 second bottom of dip hold



Workout:

AMRAP 15

20/15 cals

200m run

20 sit ups

20 push ups

1 devils press

*devils press goes up by 1 each round

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Saturday 08.17


Team of 3:

600 cal bike

*every 4 mins 2 people complete 20 burpees, 1 person runs 200m 


 

Sunday 08.18

A1)Banded Jumping BB/ Squats 

X415reps explosive and light 

A2)Farmers Carry

X4 100m 

A3)DB tricep ext.

X4 15 reps build from last week

Rest :90 

B1)21s Curls

X3 7-7-7

B2)Banded Face Pulls 

X3 20 reps 

C) EMOM 10min

1min :30 up and overs 

2min :30 rotational ball slams



Programming 08.05

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 08.05

Strength:

Every 2.5 mins x 9

3-3-3 front squats

3-3-3 front squats

10-10-10 back squats

*front squats: final week of 3s - choice of holding that same weight across 6 sets… or find a heavy 3 rep.

**back squats: 3 sets at the same weight, increasing from last week.

Workout:

40/30 cal bike

40 thrusters

400m run

RX: 95/65lbs

L2: 65/45lbs

L1: DBs

*waves every 4 mins if more than 10 people. Waves every 5 mins if less than 10 people.

**no more than 2 mins on the bike, hard effort.

Tuesday 08.06

Strength:

18 mins AMRAP for quality

4 fast bench press

5-7 C2b pull ups

20 heavy slow russian twists

1 min rest

*bench fast but not bouncing of chest. Fast means, easy enough to not get stuck at any point.

**perfect hollow rocks, scale back if needed

Workout:

100 DB snatch for time

*4 burpees EMOM

100 burpees for time

*4 DB snatch EMOM

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 08.07

3 x 12 mins on / 4 mins off

400m run

150 wall balls

ME ski cals

400m run

150 KB swings

ME row

400m run

150 ball slams

ME bike

RX: 20/14lbs, 32/24kg, 35/25lbs

L2: 14/10lbs, 24/16kg, 25/15lbs

L1: 10/6lbs, 16/12kg, 25/15lbs

Thursday 08.08

Strength:

15 mins

8 SL BB deadlifts e/s

10 double OH KB lunges

20 DB weighted jumping lunges

Rest 1

*jumping lunges should still be fast and explosive if weights, lighter weights.

Workout:

YGIG

12-1

Deadlifts

Cals

RX: 225/155lbs

L2: 155/95lbs

L1: KB deadlifts

Friday 08.09

Strength:

EMOM 15

2 strict press + 4 push press

6-10 ring dips

30-40 second weighted plank

*less reps on press, heavier weight

**aim for more reps on ring dips

Workout:

5 x 2 mins on, 1 min off

Squat cleans

Ski cals

RX: 135/95lbs

L2: 95/65lbs

L1: empty bar hang squat cleans

Saturday 08.10

Teams of 3

300 KB swings

300 goblet squats

300 burpees

*500 cal bike in rest

RX: 32/34kg

L2: 24/16kg, 425 cals

L1: 16/12kg, 350 cals

Sunday 08.11

A1) Lateral step up and overs

X4 20reps same as last week try and go up in weight

A2) DB Tricep Ext.

X4 15reps

A3) Plank to Press

X4 10reps rest 1-:90/between sets

B1) Zottman Curls

X3 10-12 reps x202! (light weight)

B2) BB/ S/L Glute bridge

X3 8/side increase from last week (controlled reps)

C)3rds

Rotational Side plank :20-:30/side w/DB ideally

L-Sit Hold

Programming 07.29

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. 

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 07.29

Strength:

Every 2.5 mins x 9

5-3-3 front squats

3-3-3 front squats

10-10-10 back squats

*front squats: 3rd week of 3s, hold the same weight as last week for 5 sets this time.

**back squats: 3 sets at the same weight, increasing from last week.


Workout - Jaime:

3 rounds 

10 deadlifts

10 burpees

2 rounds 

15/12 cal bike

15 DB front squats

30/25 cal ski cash out

RX: 50/35lbs DBs, 225/155lbs barbell

L2: 35/25lbs DBs, 155/105lbs barbell

L1: 25/15lbs DBs, 16/12kg KBs

*barbell should be heavy, but unbroken ideally. Heavier weight preferences take priority but try and find one that works in for everyone in wave, should have a little time to change weights if needed.


Tuesday 07.23

Strength:

18 mins AMRAP for quality 

6 fast bench press

5 C2b pull ups

20 hollow rocks

1 min rest

*bench fast but not bouncing of chest. Fast means, easy enough to not get stuck at any point.

**perfect hollow rocks, scale back if needed

Workout:

CompTrain ‘Trail Blazer’ variation


3 rounds

800m run

50 KB lateral hops

21 DB push press

RX: 50/35lbs, standing 32/24kg KB

L2: 35/25lbs, standing small KB

L1: 25/15lbs, over DB hops

*proper two footed hops!


Wednesday 07.24

25 min AMRAP

200m run

5/4 cals

1 devils press

1 d-ball over the shoulder

*cals go up by 5/4 every round, devils press and ball go up by 1 every round.


RX: 50/35lbs, HEAVY d-balls 100/70/60

L2: 35/25lbs, 50/35lbs 

L1: 25/15lbs, 35/25lbs

ball should feel hard!

Rest 8 mins

Tailpipe

3 rounds YGIG

250m row/ski

*resting partner must hold 2 KBs in front rack



Thursday 08.01


Strength:

15 mins

8 SL BB deadlifts e/s

10 double OH KB lunges

20 jumping lunges

Rest 1

Workout:

YGIG

5 rounds each

250m row/ski

12 KB swings

8 jumping ball slams


Friday 08.02


Strength:

EMOM 15

3 strict press + 6 push press

6-10 ring dips

30-40 second weighted plank

Workout:

EMOM 18

15 wall balls

15 plate jumps

6-10 power cleans

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

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

L1: DBs, 3/2 45lbs plates

*partner up with someone using the same weights, barbell should be unbroken


Saturday 08.03

In teams of 3:

300 cal ski

200 burpees

100 d-ball squats

*run 400m on 10, 20, 30, 40
**40 cal bike on 5, 15, 25, 35


RX: Black balls!

L2: 50/35

L1: 25/15


Sunday 08.04

A1) Lateral step up and overs 

X4 20 reps moderate weight (DBs in suitcase pos.)

A2) DB reverse flies 

X4 10 reps (light) 2sec pause at the top of each rep rest :30

A3) Russian Twist

X4 30 reps rest 1-2min before starting next set

B1) DB Prone Rows

X3 8-10reps x21X3 

B2) BB/ S/L flute bridge 

X3 8/side

C) 3rds

20 leg raises 

10 tuck ups 

Rest 1min


Programming 07.22

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. 


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 07.22

Strength:

Every 2.5 mins x 9

7-5-3 front squats

3-3-3 front squats

10-10-10 back squats

*front squats: 2nd week of 3s, hold the same weight as last week for 4 sets this time.

**back squats: 3 sets at the same weight, increasing from last week.

Workout:

Coach Chris’ fantasy football workout

2 rounds

20 thrusters 

20 slam balls

20/15 cal buy out 


RX: 50/35, 35/25

L2: 35/25, 25/15

L1: 25/15, 25/15

*Fantasy players must use bike and do weights prescribed in fantasy group

**Should be short and hard, choose a weight that you can maybe go unbroken on the thrusters on, but if you do it’s super hard. Shouldn’t be 20 unbroken thrusters without breaking sweat just to go fast.

Or… some people may do the above workout on Saturday.

9 minute ascending ladder

3, 6, 9, 12…

DB thruster

Slam balls

Cals

RX: 50/35, 35/25

L2: 35/25, 25/15

L1: 25/15, 25/15


Tuesday 07.23

Strength:

18 mins AMRAP for quality 

8 fast bench press

8 DB bent over rows 11x2

5 strict ttb

1 min rest

*bench fast but not bouncing of chest. Fast means, easy enough to not get stuck at any point.

**rows, similar control to last week but with a 2 second hold at the top

**same ttb as last week, toes should never come behind the line of the bar. If that means knee raised then work on those.

Workout:

3 rounds

40/30 cals

20 burpees

10 d-balls over the shoulder

RX: 100/70/60 

L2: 50/35

L1: 25/15

18 minute cap

Wednesday 07.24


25 minute AMRAP

30/25 cals

30 med ball squat cleans

400m run

30 DB SA OH lunges

30/25 cals

30 DB snatch

RX: 50/35

L2: 35/25

L1: 25/15
Choose machines for cals as you wish, try to vary across the workout.

In pairs:

2k row or ski

*Change every 250m 

**6 synchro burpees after every change

14 minute time cap

Thursday 07.25

Strength:

15 mins

8 DB weighted step ups e/s

10 KB FR lunges

12 v-ups

Rest 1

Workout:

CompTrain ‘Leg work’

Every 4 mins x 5

9 plate jumps

12 DB thrusters

15/12 cal bike

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

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

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


Friday 07.26

Strength:

EMOM 15

8 strict press

5 strict c2b

45 second weighted plank

*same reps and movements as last week - try to add weight

Workout:

Every 2 mins x 10

1 round of DT

200m run

RX: 155/115lbs

L2: 95/65lbs

L1: DBs

*partner up with someone using the same weights, barbell should be unbroken


Saturday 07.27

Teams of 3

30 rounds total

12/10 cal bike

10 KB deadlift

8 KB snatch

*10/8 cal ski cash out after every round

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg



Sunday 07.28

A1)Dual KB FR. Front Squat

X4 6-6-8-8 first 2sets @ x3321(moderate)  sec. @x2221 (heavy)

A2)S/A DB Row

X4 6-8/side x2113 

A3)Strict T2B

X4 6 reps

Rest 1min b/t sets

B1)Landmine Press

X3 8-10/side x2111

B2)Hammer Curl

X3 10 reps x2121

C) 3rds

1min weighted plank hold

20 butterfly sit-ups 


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