Programming 02.04

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 02.04


Every 3 mins x 6

4 front squats

3 weighted strict pull ups

*working towards a 1rm weighted strict pull up - add weight from last week



DB front squats

*8/6 cal bike/ski row after every round

RX: 50/35lbs

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

Tuesday 02.05


10 min window

800m run buy in

5 rounds

10 KB deadlift

10 plate jumps

ME row cals

rest 3 mins

10 min window

800m run buy in

5 rounds

10 push press

10 push up

ME ski cals

rest 3 mins

10 min window

800m run buy in

5 rounds

10 d-ball sit ups

10 d-ball goblet lunges

ME bike

RX:50/35lbs dbs and d-ball, 32/24kg kb

L2: 35/25lbs dbs and d-ball, 24/16kg kb

L1: 25/15lbs dbs and d-ball, 16/12kg kb

Wednesday 02.06


5 rounds

6 single leg RDL each side

8 double KB front rack reverse lunges each side

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


7 rounds

7 DB thrusters

7 cal bike/ski/row

7 DB power cleans

7 burpees

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Thursday 02.08


In 20 mins complete 5 rounds

10 SA DB row on bench e/s 21x3

2 TGU get up each side

10 ring push ups

Rest 60 seconds


Every 90 seconds x 9

10/8 cal bike/ski/row

12 DB snatch

* 3 times on each machine

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 02.09


Every 2 mins x 8

1 squat clean + 1 hang squat clean + 1 push jerk


800m run

30 d-ball squat cleans

30 ball slams

400m run

20 d-ball squat cleans

20 ball slams

200m run

10 d-ball squat cleans

10 ball slams

RX: 35/25lbs

L2: 25/15lbs

L1: 25/15lbs

Saturday 02.02

Teams of 3:

3 rounds:

100 cal bike

100 cal ski

100 KB swings

*10 team burpees every 6 mins

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Sunday 02.10

A1)Powell Raise

X5 12/side x30X1 rest as needed

A2) DB Front Raises

X5 10 reps rest 1min (light weight)

B1)S/A Bench Press

X4 10-12/side x32X1 rest :45

B2)KB Front Rack Squats

X4 8-10 x24X1 rest 1min (challenging weight)

C) EMOM 10min

1min :30 of tuck ups

2min 20 hollow rocks (no more than :30)