Programming 10.14

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 Marcus Filly’s functional bodybuilding, no conventional workout. 

After lot’s of volume over the last few months, we will now be running a competition again. Testing 1rm clean and jerk, 1rm front squat, 2k row and Grace - then whoever makes the most progress over 8 weeks wins a one month free membership.

Generally, day by day it will look like this…

Monday - clean + jerk and front squats + short workout

Tuesday - upper body + longer workout

Wednesday - IWT

Thursday - lunges + front squats

Friday - bench 

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 10.14


Strength:

Every 2 mins x 6

1 clean + jerk

Every 2 mins x 4

1 power clean + 3 front squats 13x1

Workout:

AMP 20.1

10 rounds

8 DB snatch

10 burpees

15 min cap


Tuesday 10.15

Strength

EMOM 12

3 c2b pull ups + 10 second chin over the bar hold

3 db strict press + 6 db push press


Workout:

28 min cap

1k ski/row 

800m run

750m row/ski 

600m run

500m row/ski

400m run

250m row/ski 

200m run

Wednesday 10.16

3 rounds

10 heavy KB swings

2 mins ski/row

Rest ~2 mins

Rest 5 mins

3 rounds 

10 heavy goblet squats 

60 seconds ski/row

Rest ~2 mins

Rest 5 mins

32 mins start 

3 rounds

5 KB thrusters e/s

30 second bike


Rest ~2 mins

Partner A: Part A 0, 5, 10. Part B 17, 21, 25. Part C 32, 35, 38

Partner B: Part A 1:30, 6:30, 11:30. Part B 18, 22, 26. Part C 33, 36, 39

Partner C: Part A 3, 8, 13. Part B 19, 23, 27. Part C 34, 37, 40


Thursday 10.17

Every 2 mins x 5

5 front squats

Every 2  mins x 3

8 back rack reverse lunges

Workout:

15 minute ascending ladder

2-4-6-8-10…. Etc

D-ball over the shoulder

D-ball squats

*20 jumping lunges after each round


RX: 50/35lbs, guys 100lbs ball, girls 80-60lbs

L2: 35/25lbs, guys 50/60, girls 35/45

L1: 25/15lbs, guys 35, girls 25.


Friday 10.18

15 mins AMRAP

5 bench press 

3 ttb + 10 second L hold
15 hammer curls


Workout:

4 rounds

3 mins on / 1 min off

20/15 cals

15 push up

10 push press

AMRAP devils press


Saturday 10.19

Teams of 4/5

40 minute max distance ski

After every effort 5 burpees

Then pick a card

Clubs = wall balls (RX 20/14)
Spades = KB swings (RX red/green)
Hearts = SA DB OH lunge (RX 50/35)
Diamonds = bike cals
Joker = 800m team run

Face cards = 10 reps
Ace = 13 reps

Sunday 10.20

A1)S/A OH alt kneel to lunge 

X3 14 reps same weight as last week

A2)Arnold press 

X3 8-10 reps x32X1 increase if comfortable 

Rest 1min b/t rds

B1) Heavy dball bear hug carry

X3 50m

B2)Quadruped S/A row 

X3 8/side 

B3) Front leaning rest on rings 

X3 1min hold

C) 3rds same complex try and increase weight 

10 KB renegade row alt

10 dual KBS

10 KB from squats