Programming 12/14-12/30

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 12.24


Every 2 mins x 8

4 back squats

*same reps, go heavier? Build volume at heavy weight


Ash’s 20 minute EMOM:

  1. 14/12 cals bike/ski

  2. 14/12 burpees

Tuesday 12.25


12 days of Christmas

1 Man maker

200m run

3 Strict pull ups / ring rows

4 DB thrusters

5 DB deadlifts

6 Burpees

7 DB cleans

8 DB lunges

9 Cals (bike/ski/row)

10 DB snatch alternating

11 Push ups

12 DB hang clean and jerk

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

Wednesday 12.26


20 mins to find a heavy 3 rep deadlift

*good form

And a max L hang for time.


3 rounds

24/17 cal bike/ski/row

21 ball slams

18 alt db snatch

15 burpees

RX: 50/35lbs, 25/15lbs ball

L2: 35/25lbs, 25/15lbs ball

L1: 25/15lbs, 25/15lbs ball

Thursday 12.27


Emom 15
1. Use 5 sets to build to a heavy 3 rep weighted pull up
2. 5 bottom up kettlebell strict press each side
3. 12 v-ups


Every 4 mins x 5

16/12 cal bike

14/10 cal ski

12 KB swings

9 plate jumps

RX: 32/24kg, 6 45lbs plates

L2: 12/9 cal bike, 9/6 cal ski, 24/16kg, 4 45lbs plates

L1: 9/6 cal bike, 9/6 cal ski, 16/12kg

Waves start on 0, 1:15, 2:30
No more than 45 seconds hard effort on machines

Friday 12.28


Every 2 mins x 8

1 squat clean + 1 hang squat clean + 1 front squat

Workout from Chris:

5 rounds

400m run

15 DB front squats

ADV: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 12.29

Teams of 3:

30 rounds

12 cal row

10 db hang clean + jerk (5 each side)

8 ball slams

*10/8 cal ski sprint after each round

RX: 50/35lbs db, 25/15lbs ball

L2: 8/6 cal, 35/25lbs db, 25/15lbs ball
L1: 6/4 cal, 25/15lbs db, 25/15lbs ball

Sunday 12.30

A) EMOM 12min

1min :45 plank hold

2min :20 chin over the bar hold

3min :30 KB front rack wall sits

B1) KB Front Rack Squats

X3 10-12 (heavy) x22X1 rest 1 min

B2) Prone Grip Bent over BB Row

X3 x30X2 10r reps rest 1 min

B3)Seated Filly Press

X3 6-8 reps find working weight rest as needed

C) Plate Get up Sit Up

X2 20 reps rest as needed