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


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