Programming 11/05 - 11/11

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 - iron out imbalances and bullet proof your body from injury.


Monday 11.05


Strength:

Every 3 mins x 6

10 back squats

Build weight across and record numbers


Workout:

5 rounds

15/10 cal ski/bike/row

25 KB russian swings


Time cap 15 mins


Tuesday 11.06


Workout:

3 x 12 min AMRAP on, 3 mins off

  1. 20/15 cal ski, 15 DB snatch, 10 SA push press

  2. 20/15 cal bike, 15 jumping lunges, 10 ball slams

  3. 20/15 cal row, 15 KB goblet squats, 10 KB russian twists


Wednesday 11.07


Strength:

5x5 Deadlift

30 second hollow hold in rest


Workout:

30 cal bike/ski/row

Straight into:

3 rounds
20 sit ups
5 D-Ball over the shoulder

Straight into:

30 cal bike/ski/row

Thursday 11.08


Strength:

EMOM 12

  1. 4-5 pull ups (scale to jump up and controlled lower or tough ring rows)

  2. 6 DB strict press

  3. 30 second high plank (scale to low plank)



Workout:

Every 4 mins x 4

400m run

20 burpees


Friday 11.09


Strength:

Every 3 mins x 6

3 hang power cleans

2 front squats


Workout:

45 seconds on, 15 seconds off x 20

  1. Ski

  2. DB front squats

  3. Row

  4. DB push press



Saturday 11.10


Teams of 3

30 rounds total - indian file

18/14 cal bike

14 db snatch

10 kb swings

45 min time cap


Sunday 11.11


A1)Weighted Push ups

X3 find a challenging weight 10 push ups

A2) Bent over barbell row

X3 8-10 reps x30X2 rest 1min

A3)KB mixed rack + suitcase walking lunge

X3 12/leg rest as needed

B1) Russian plate twist

X3 x24 rest :30

B2)Knee tucks

X3 12-15 rest :30