Programming 01.14

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 01.14


Every 3 mins x 6

5 front squats

6 strict c2b pull ups

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


4 mins on, 1 min of x 4

15 DB deadlifts

10 DB front squats

5 DB push press

RX: 50/35lbs

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

Tuesday 01.15



Ball slams

KB swings

Sit ups

Cals bike/ski/row

*400m run after every round

RX: 32/24kg, 35/25lbs

L2: 24/16kg, 25/15lbs

L1: 16/12kg, 25/15lbs

Wednesday 01.16


5 rounds


8 step ups each side

*less RDL reps, up weight


3 rounds

30 cal bike/ski/row

20 burpees

10 thrusters

RX: 50/35lbs

L2: 35/25lbs


Thursday 01.17


In 20 mins complete

4-5 rounds

10 seated arnold press

8 e/s SA ring row and reach

2 TGU e/s (heavier than week 1)


3 x 5 minute windows



DB snatch



KB deadlift



DB push press

RX: 50/35lbs, 32/24kg

L2: 35/25lbs, 24/16kg

L1: 25/15lbs, 16/12kg

Rounds should take less than 4 mins. Use lighter weight or do 12-9-6 reps.

Repeat from 12/06

Friday 01.18


Every 2 mins x 8

2 power clean + 1 hang squat clean


5 rounds

20 SA DB OH lunge (10e/s)

400m run

ADV: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 01.19

Teams of 3

2k row

*10 d-ball squats after each change

6 rounds each:

10 deadlift

10 burpees over the bar

*9/7 cal ski sprint after every round

2k row - cash out

*10 d-ball squats after each change

RX: 185/135 barbell, 50/35lbs ball

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

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

Sunday 1/20

A1) Mixed Grip Pull Up

X4 6-8 reps (alt. grip) rest 1min-:90

A2) DB bench press

X4 8 reps 31x3

B1)DB Death March

X3 10/leg moderate weight rest as needed

B2) Seated Alt. Z press

X3 16 reps rest 1min

B3) Zottmans Curl

X3 14 reps x21X1 rest :45

C)Side Plank Rotations

X3 :30/side