Programming 02.18

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 02.18


18 mins to find 3rm front squat and 1rm weighted pull up

Break the 18 mins into 6x3 minute windows as normal.



16 DB snatch

60 lateral DB hops

16 KB swings

30/25 cal bike/ski/row

RX: 50/35lbs

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

Tuesday 02.19


The ladder!

40 mins - 8 full rounds


Goblet squat


Slam ball


ADV: 8, 10. 12, 14, 10, 12, 14, 16

L2: 6, 8, 10, 12, 8, 10, 12, 14

L1: 4, 6, 8, 10. 6, 8, 10, 12

*ladies take 2 cals for machines (so round of 10 would be 10 ball slams but 8 cals)

Pace should be easy at the start, but very hard by the end.

If you fail to hit the reps one round - pick a number you can hit and stay consistent.

Wednesday 02.20


5 rounds

8 single leg RDL each side

8 reverse lunges each side - 1kb front rack, 1 OH

*more RDL reps, at least same weight from last week

**hardest variation yet of lunges


Gym Jones triathlon

500m ski

30 cal bike

500m row

Gym Jones standard is <5 mins for guys, <6 for girls. HARD.

Should be sub 8 mins for everyone.

Start waves on 0, 4 and 8. Fastest people go first.

*attack the bike hard for a fast time

Thursday 02.21


In 20 mins complete 5 rounds

5 bench press

6 SA DB kneeling press each side

20-30 second L hang


Every 3 mins x 6

16/12 cal bike

12 ball squats

8 plate jumps

RX: 50/35lbs, 7/6 45lbs plates

L2: 35/25lbs, 5/4 45lbs plates, 12/10 cals

L1: 25/15lbs, 3/2 45lbs plates, 10/8 cals

*go in waves, sprint. 45 second max on the bike

Friday 02.22


Every 2 mins x 8

1 squat clean + 1 hang squat clean

*heavier than last week

OR if you have been doing these regularly and feel comfortable…

Build to a heavy squat or power clean



14 cal ski

14 hang power clean

14 d-ball over the shoulder

RX: 50/35lbs ball, 115/85lbs barbell

L2: 35/25lbs, 35/25lbs db hpc

L1: 25/15lbs, 25/15lbs db hpc

Saturday 02.23


Email: to sign up if you’re not already.

Sunday 02.24

A1) Behind The Neck Strict Press

X5 10/8/6/4/3reps x21X1 rest 1min

A2) KB Renegade Row

X5 8-10 reps find a weight that every rep is perfect and full range of motion

B1) Rear elevated Split squat

X3 10/side x22x1 rest 1-2min

B2) Glute Bridge from bench

X3 x31X2 12 reps w/Barbell

C1) Superman Hold (weighted)

X3 :30 rest :30

C2) Hollow Hold

X3 :30 rest :30