Programming 01.07

**Bowling social on 26th - 7pm in Santa Monica

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 - Upper body, core work + interval workout

Friday - barbell complex + workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 01/07


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.



Cals bike/ski/row

Ball slams

RX: 35/25lbs

L2+1: 25/15lbs

Tuesday 01.08


1 mile run buy in

6 rounds:

30 Grasshoppers

20 KB double deadlifts

10 cal bike/ski/row

5 double KB front rack lunges e/s

1 mile run cash out

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Wednesday 01.09


5 rounds


8 step ups each side

*less RDL, up weight


2 / 1 off x 6

20 cal bike/ski/row

ME KB swings

*twice on each machine

RX: 20/18 cals, 32/24kg

L2: 17/15 cals, 24/16kg

L1: 14/12 cals, 16/12kg

Thursday 01.10


In 20 mins complete

5 rounds

10 DB bench press 31x2

10 barbell bent over row 11x2

5 e/s standing filly press



5 rounds each

8 burpees

10 DB snatch

12 cals bike/ski

SPRINT! Time cap 18 mins.

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 01.11


Every 2 mins x 8

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



  1. 14 cal ski

  2. 14 ball slams

  3. 14 push press

ADV: 50/35lbs, 25/15lbs

L2: 35/25lbs,  25/15lbs

L1: 25/15lbs, 25/15lbs

Saturday 01.12

Teams of 3:

300 goblet squats

300 kettle bell swings

300 burpees

*complete 500 cal bike in rest

RX: 32/24kg

L2: 24/16kg - 400 cal bike

L1: 16/12kg - 350 cal bike

Sunday 01.13

A) EMOM 10min

1min Ring Dips 4-6 x33X1

2min 18 Jumping Lunges

B1) Weighted Push Ups

X3 challenging 10-12 reps rest :90

B2)Heavy Goblet Curtsy Squat

X3 12-14 x23X1 rest 1 min

B3)Farmers Carry Heavy

X3 100m rest as need

C) Ring Body Saw

X2 12-14 reps