Programming 12/10-12/16

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 12.10


Every 3 mins x 6

6 back squats

*same reps as last week, build to heavier or hit a heavy consistent set

Amp gone bad

3 x

5 1 minute stations, 1 minute rest

  1. Row

  2. D-ball over the shoulder

  3. Ski

  4. KB swing

  5. Bike

RX: 50/35lbs ball, 32/24kg kb

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

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

Tuesday 12.11


6 x 6 mins on / 1 min off

400m run

10 db squats

10 db push press

ME row/ski/bike

42 mins total

Score is cals

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

2 rounds on each machine.

Wednesday 12.12


6x3 Deadlift
20 second hollow hold in rest

*less reps than 5x5s, up weight


4 x


12 SA KB OH lunge (6 each arm)

8 burpees

Rest 1 minute

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg

Thursday 12.13


Emom 18

1. 4-5 weighted pull ups

2. 10 db strict press (at heaviest in cycle)

3. 40 second plank (weighted?)



8 rounds each

8 cal bike/ski/row SPRINT

8 jumping ball slam

RX: 35/25lbs

L2: 35/25lbs

L1: 25/15lbs

20 min cap

Friday 12.14


Every 3 mins x 6

1 power clean + 1 hang squat clean + 2 front squat



  1. Ski

  2. D-ball squats

  3. Burpees

20 min time cap

ADV: 14/12 cal, 14 reps

L2: 12/10 cal, 12 reps

L1: 10/8 cal, 10 reps

Saturday 12.15

Xmas special!

Sunday 12.16

A1)Single Arm DB Strict Press

3x 8-10/arm x20X1 rest: :60

A2)Dual KB bent over row

X3 10 x20X2 rest: :60

A3)Hammer Curl

X3 20-25 reps (light weight) rest:as needed

C)EMOM 10min

Min 1 :30 weighted plank hold

Min 2 4-6 chin ups