Programming 11/12 - 11/18

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

The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bullet proof 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 - lower body strength + short workout

Tuesday - one long workout

Wednesday - barbell strength + short workout

Thursday - gymnastic/core strength + interval workout

Friday - barbell complex + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 11.12


Every 3 mins x 6

10 back squats

* If you did it last week and built, try to build to increase across all sets
* If you did it last week and held the same weight, try to increase and hold.


20/15 cal bike/ski/row

Straight into:

5 rounds

15 russian swings

10 burpees

Straight into:

20/15 cal bike/ski/row

ADV:32/24kg kb

L2: 15/10cal, 24/16kg kb

L1: 12/8cal, 16/12kg kb

15 min time cap

Tuesday 11.13


40 min AMRAP

800m run

60 lateral db hops

40 db lunges

20 db push press

ADV 50/35 lbs

L2 30/20lbs

L1 20/10 lbs

Wednesday 11.14


5x5 Deadlift

30 second plank in rest (weight if needed)

* Add weight from last week



Jumping ball slams

12/10 cal row/ski/bike every round

L2: 10/8 cal

L1: 8/6 cal

Thursday 11.15


Emom 15

1. 4-5 tempo pull ups 3-1-X-2

2. 6 kneeling SA db strict press

3. 30 second hollow hold



4 rounds each

200m run

16 db snatch

12/10 cals row/ski/bike

ADV: 50/35lbs

L2: 35lbs/25lbs, 10/8 cals
L1: 25lbs/15lbs, 8/6 cals

20 minute time cap

Friday 11.16


Every 3 mins x 6

2 hang power cleans + 2 front squats + 2 push press



20 d-ball squats

15 sit ups

10 d-ball over the shoulder

5 man makers

ADV: 50/35lbs ball and dbs

L2: 35/25lbs ball and dbs

L1: 25/15lbs ball and dbs

Saturday 11.17

LAUNCH DAY! Attend a class to be in draw for one year FREE membership!

Free give aways from local companies for everyone. Bring a friend!

Classes at 8:30, 9:30 and 10:30


The Ladder!

Sunday 11.18

A) 1RM Strict Press (test)

B1)Filly Press

X3 6-8/arm x21X0 rest as needed

B2)Dual KB Bent over row

X3 12-14 rest :45

B3)Single Leg RDL

X3 12/side rest as needed

C) 3 pos. Plank holds

X3 :30 each position (middle/Right side/Leftside/middle)