Programming 01.21

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 01.21


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.


6 rounds

21 sit ups

15 cal bike/ski/row

9 DB push press

RX: 50/35lbs

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

Tuesday 01.22


1 round

1 mile run

40 KB swings

20 KB goblet lunges

2 rounds

800m run

20 KB swings

15 KB goblet lunges

4 rounds

400m run

10 KB swings

10 KB goblet lunges

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg, halve the runs

Wednesday 01.23


5 rounds


8 step ups each side

*less RDL reps, up weight



Cals bike/ski/row


Thursday 01.24


In 20 mins complete

5 rounds

8 bench press

30 second chin over the bar hold

RX: pronated and with weight if possible.

L2: Mixed grip

L1: Supinated


Every 3 mins x 6

15/12 cal bike/ski/row

10 DB c+j (5 e/s)

5 DB squat cleans

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

*twice on each machine

Friday 01.25


Every 2 mins x 8

1 power clean + 1 hang power clean + 1 thruster



10 burpee plate jumps

12 DB thrusters

14/12 cal ski

RX: 50/35lbs, 6 45lbs plates

L2: 35/25lbs, 4 45 lbs plates, 12/10 cals

L1: 25/15lbs, 2 45 lbs plates, 10/8 cals

Saturday 01.26

Teams of 3

125 cal row

3 rounds each

12 ball slams

12 DB push press

125 cal bike

3 rounds each

12 ball slams

12 DB push press

125 cal ski

*8 overhead plate lunges after every change - round or cals.

RX: 50/35lbs DBs, 35/25lbs ball, 45lbs plate

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

L1: 25/15lbs DBs, 25/15lbs ball, 10lbs plate

Sunday 01.27

A)Retest Max effort pull ups (or try a lighter band or heavier weight for Row)

B1)Goblet Cursty Squats (working weight)

X5 24reps(12/side) rest :90

B2)Bent Over Barbell Row Prone grip

X5 10-12 reps x30X2 rest :60

B3)Hammer Curls

X5 20-25 reps (light weight)

C) Hollow scissor kicks

X3 40reps rest as needed