Programming 12/03-12/09

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 12.03

Strength:

Every 3 mins x 6

6 back squats

*less reps, go heavier

6 x

2 mins on / 1 min off

10 heavy ball squats

10 burpees

ME SPRINT bike/ski/row (2 times on each)

Use a heavier ball than you are used to, definitely heavier than for slams.

RX: HEAVY as possible - 70, 60, 50, 35

L2: 35/25

L1: 25/15

Tuesday 12.04

EMOM 18
1. Bike

2. Ski

3. Row

RX: 14/12 cals
L2: 12/10 cals
L1: 10/8 cals

REST 4 mins

AMRAP 18
30 ball slams
20 lunges

10 push press

*3 man makers every 3 mins

Wednesday 12.05

Strength:

5x5 Deadlift
5 strict toes to bar in rest

*heavier than last week

Workout:

2 rounds
400m run

40 burpees
40 cal bike/ski/row

20 min time cap

Thursday 12.06

Strength:

Every 3 mins x 6
4-6 pull ups

6 SA kneeling strict press each side
40 second hollow hold

Workout:

3 x 5 minute windows
15-12-9
Row
Db Snatch
15-12-9
Bike
KB deadlift
15-12-9
Ski
Push press

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 12.07

Strength:

Every 3 mins x 6

2 power clean + 3 front squat

Workout:

4 rounds

20 KB swings

10 cal bike/ski/row

20 goblet squats

10 cal bike/ski/row

20 min time cap

ADV: 32/24kg

L2: 24/16kg

L1: 16/12kg

Saturday 12.08

Workout:

Teams of 3
8k ski

*10 db lunges after every change

**team 200m run every 5 mins


45 min time cap

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

Sunday 12.09

A)Deadlift

5-5-3-3 building in weight rest as needed

B1) Weighted Push ups

X3 find a challenging weight 10 reps rest: :90

B2)Strict Pull ups

X3 4-6 rest:as needed

C)Hollow body variations tababta (3-5 reps in each position)

:20/:10 off contra lat/v-up/just legs/hollow hold