Programming 12/17-12/23

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. 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 12.117


Every 2 mins x 8

4 back squats

*less reps but less rest. Build volume at heavy weight

4 rounds

27/23 cal bike/ski/row

21 sit ups

15 push ups

9 d-ball over the shoulder

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

24 min time cap (if possible)

Tuesday 12.18


5 rounds:

800m run

20 Single DB hang clean and jerk (10e/s)

20 Single DB lunges

20 DB Russian twists

Rx: 50/35lbs
L2: 35/25lbs
L1: 25/15lbs

Wednesday 12.19


6x3 Deadlift
3 strict toes to bar + 10 second L hold in rest

*same reps as last week, heavier weight?


Every 3 mins x 6

15/10 cal bike (45 hard effort, no more)

12 double kb deadlift

8 plate jumps

RX: 15/10 cals, 32/24kg kb, 6 x 45lbs plate

L2: 12/8 cals, 24/16kg kb, 4 x 45lbs plate

L1: 8/6 cal, 16/12kg kb, 2 x 45 lbs plate

Thursday 12.20


Emom 15
1. 4-5 tempo pull ups 31X2
2. 6 kneeling sa db strict press 31x3 (3 each side)
3. 40 second hollow hold


4 x

4 mins on 1 min off

15/10 cal bike/ski/row buy in


8 single DB squat clean

16 SA DB push press (8 each side)

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 12.21


Every 2 mins x 8

2 hang squat cleans + 2 front squat


18 min ascending ladder

2-4-6-8-10 thrusters

200m run after every round

ADV: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 12.22

Teams of 3

2k ski buy in

*10 goblet squats after every change

6 rounds each

5 burpees

10 swings

5 burpees

10 swings

*8/6 cal bike after every round

2k ski cash out

*10 goblet squats after every change

Sunday 12.23

A1)Ring Dips

X3 6-8 x2311 rest 1min

A2)RNT Reverse Lunges

X3 12/leg weighted rest 1min x20X1

A3) Farmers Carry (Heavy)

X3 50m rest as needed

B1) Russian Plate Twists

X3 25 reps working weight  rest as needed

B2) Knee Tucks

X3 15-20 reps