Programming 01.28

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 01.28


Every 3 mins x 6

4 front squats

5 weighted strict pull ups

*working towards a 1rm weighted strict pull up in a few weeks.


6 minute ascending ladder

2-4-6-8-10…. DB thrusters

8/6 cals bike/ski/row

Score is total thrusters

RX: 50/35lbs

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

Tuesday 01.29



40 cal bike/ski/row

30 burpees

20 SA DB push press (10 each side)

10 Alt DB snatch

*800m run every 10 mins (0, 10, 20, 30)


L2: 35/25lbs

L1: 25/15lbs

Wednesday 01.30


5 rounds

5 single leg RDL each side

8 double KB front rack reverse lunges each side


EMOM 18:




RX: 14/12

L2: 12/10

L1: 10/8

Thursday 01.31


Every 3 mins x 6

10 explosive DB bench press

10 double KB row 10x1

30 second side plank

*one plank side per round


3 x

4 mins on, 2 min off

30/25 cal row/ski/bike


14 SA DB oh lunges (7 e/s)

14 ball slams

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

*once on each machine

Friday 02.01


Every 2 mins x 8

1 squat clean + 1 front squat + 1 push jerk



D-ball squats

Push ups

Sit ups

*200m run after each round

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 02.02

Teams of 3


3k ski

300 cal bike

3k row

* one member of team must hold a 25lbs plate.
* if the plate hits the floor, team must do 400m run.

Sunday 02.03

A1)Rear Elavated Split squat x21x1 8-10/side x5

(challenging weight) rest 1 min

A2) 90 degree squat front rack hold :45 rest as needed x5

A3) DB reverse Flies (light) 15 reps x5 rest 1 min

B1) 100m Farmers Carry (increase weight from last cycle) rest :45 x4

B2) Alt. Jumping Lunges 18 reps (weighted if possible) x4 rest :90

C1)Weighted Leg Raises (light) 10-12 reps x3 rest as needed

C2) :30 Side Plank/per side rest as needed x3