Programming 11/26-12/02

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 - 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 11.26

Strength:

Every 3 mins x 6

8 back squats

*same reps as last week

*either hold a heavy set or build to more than last week

AMRAP 8

20 cal bike/ski/row
20 ball slams
20 russian twists with ball

Rest 2 mins

AMRAP 8
10 cal bike/ski/row
10 ball slams
10 russian twists with ball

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

Use same machine throughout

Tuesday 11.27

Workout:

AMRAP 40

30 cal row/bike/ski

30 sit ups

30 jumping lunges

*run 400m every 5

Wednesday 11.28

Strength:

5x5 Deadlift

20 second l hang in rest

* Add weight from last week

* Scale to knee raise hold

Workout:

21-18-15-12-9-6

Cal bike/ski/row

KB swings

Air squats

20 min time cap

*81 reps of each, exact same as last week. Can you go faster?

ADV: 32/24kg

L2: 24/16kg

L1: 16/12kg

Thursday 11.29

Strength:

EMOM 18

  1. 6-8 pull ups

  2. 10 kb bent over rows

  3. 30 second hollow rocks

Workout:

AMRAP 16

YGIG

200m row/ski sprint
12 unbroken db thrusters

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 11.30

Strength:

Every 2 mins x 8

3 hang squat clean + 2 thrusters

Workout:

EMOM 18

  1. 12 d-ball over the shoulder

  2. 15/12 cal bike

  3. 12 single DB squat clean

ADV: 50/35lbs d-ball and DBs

L2: 35/25lbs

L1: 25/15lbs

Saturday 12.01

Workout:

Teams of 3

5 rounds

50 push press

50 burpees

50 ball slams

*every 5 mins 30 cal bike

45 min time cap

Sunday 12.02

A)Pull Up Negatives

5X 4-6 2 sec pause @ the top 2 sec decent rest 2min

B1)Landmine Press

X3 8/arm rest: as needed

B2)Rear elevated split squat

X3 10/leg  rest: :30

B3)DB reverse flys

X3 12 reps (light)

C1)Pike Rowers

X2 14

C2)Hollow body hold

X2 :20