Programming 12/31 - 01/06

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 - front squats + strict pulling + workout

Tuesday - one long workout

Wednesday - RDL + accessory lower body + workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - barbell complex + workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 12.31

NYE workout!

In pairs

31 sit ups each

31 push ups each

31 jumping lunges each

31 burpees each

31 single DB goblet squats each

31 single DB snatch each

31 single DB hang clean and jerk each

31 double DB deadlifts each

31 double DB front squats each

31 double DB push press each

31 double DB thrusters each

31 double DB lunges each

2018 row/ski finish

Tuesday 01.01


Every 3 mins x 6

6 front squats

5 strict c2b pull ups

*c2b or pull up or kb rows. No ring rows. Be careful walking from bar to rig.


6 rounds

20 DB snatch

10 burpees

200m run

Wednesday 01.02


5 rounds

10 RDL

8 step ups each side



15/12 cals bike/ski/row

10 d-ball squats

5 d-ball over the shoulder

RX: 50/35lbs


L1: 25/15lbs

Thursday 01.03


In 20 mins complete

5 rounds

10 e/s DA DB row on bench 11x2

2 turkish get ups side side

10 ring push ups

Rest 1 minute


Every 3 mins x 5

14/11 cal row

10 DB thrusters

6 burpee plate jumps

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Waves start on 0, 1, 2
No more than 45 seconds hard effort on machine

Friday 01.04


Every 2 mins x 8

2 hang power cleans + 1 push press


800m run

40 KB swings

30 push press

40 KB swings

800m run

ADV: 32/24kg kb, 50/35lbs

L2: 24/16kg kb, 35/25lbs

L1: 16/12kg kb, 25/15lbs

Saturday 01.05

Teams of 3:

100 cal ski

100 cal bike

75 cal ski

75 cal bike

50 cal ski

50 cal bike

*10 d-ball squats after every change

**team run to 18th after every round

Heavy as possilbe on the squat

Sunday 01.06

A) Pull Up Negatives

X5 4-6 reps 2sec at the top, 2sec decent rest as needed in between sets

B1)DB Split Squats

X4 12/leg x21X1 rest 1min

B2)Landmine Press

X4 8-10/arm build in weight x31X1 rest 1min-:90

B3) DB Tricep Ex.

X4 15 reps rest as needed

C1) Pike Rowers

X2 16 reps

C2) Hollow Hold

X2 :25 rest 1min