Programming 11/19-11/25

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

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

Friday - barbell complex + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 11.19


Every 3 mins x 6

8 back squats

*less reps, heavier weight than 10s


5 rounds

200m run

20 db hang clean + jerk (10 each side)

10 db goblet squat

18 min time cap

ADV: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Tuesday 11.20


3 x


10 cal bike/ski/row

10 burpees

Rest 1 min


20 sit ups

10 db thrusters

Rest 1 min

42 mins total

ADV 35/25 lbs

L2 25/15lbs

L1 15/10 lbs

Wednesday 11.21


5x5 Deadlift

20 russian twists in rest

* Add weight from last week



Cal bike/ski/row

KB swings

Air squats

ADV: 32/24kg

L2: 24/16kg

L1: 16/12kg

Thursday 11.22

Thanksgiving special - teams of 4

1000 cal row

Rotate when you complete:

4/6/8 burpees

6/8/10 db snatch

8/10/12 cal ski

Friday 11.23


Every 2 mins x 8

3 hang squat clean + 2 push press



15/12 cal bike/ski/row

20 kb deadlifts

*10 d-ball over the shoulder every 3 mins

ADV: 32kg/24kg kb, 50/35lbs ball

L1: 24kg/16kg kb, 35/25lbs ball

L2: 16/12kg kb, 25/15lbs ball

Saturday 11.24

2 x partner workouts

18 min AMRAP

YGIG - full rounds

10 cal bike (sprint)

20 d-ball front squats (unbroken)

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Rest 4 mins

18 min ascending ladder: 4, 8, 12, 16, 20.... etc

DB lunge

DB hang clean

DB push press

Partner A works on DB complex while partner B runs 200m. Swap when partner B gets back. Partner B takes over where Partner A finished.

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Sunday 11.25

A)Max effort Strict Pull ups (test)

B1)Goblet Cursty Squats (working weight)

X4 24reps(12/side) rest :90

B2)Bent Over Barbell Row Prone grip

X4 10-12 reps x30X2 rest :60

B3)Hammer Curls

X4 20-25 reps (light weight)

C1) Abmat Sit ups

X2 25

C2) V-ups

X2 10-12