Programming 02.25

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 - back squats + chin ups + workout

Tuesday - one long workout

Wednesday - heavy deadlift + deadlift speed work + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 02.25


Every 3 mins x 6

9-7-5-9-7-5 back squats

5 weighted chin ups

*second wave should be heavier

**chin ups building to 1rm in coming weeks





19 wall balls

19 cal row


(only space for one male/one female per class)


Fake 18.1

12/10 bike/ski/row

10 DB hang clean and jerk

8 sit ups

RX: 50/35lbs

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

Tuesday 02.26



16 KB swings

20/16 cal bike/ski/row

10 d-ball over the shoulder

20/16 cal bike/ski/row

16 KB swings

*400m run after every round

RX: 32/24kg, 50/35lbs

L2: 24/16kg, 35/25lbs

L1: 16/12kg, 25/15lbs

Wednesday 02.27


Every 3 mins x 5

5 dead stop deadlifts (reset at bottom, but don’t take break)

5 strict ttb

Straight into:

10 minute window

3 rounds

10 touch and go deadlifts ~60% of previous deadlifts

100m ski

*aiming to build sprint power on machines - record fastest ski time.


9 min time cap

30 DB push press

15 burpees

30 DB front squats

15 burpees

30 DB thrusters

15 burpees

RX: 35/25lbs

L2/L1: 25/15lbs

*lighter than normal, choose a weight that you can move through this fast.

Thursday 02.28


Every 4 mins x 4

8 BB strict press

8 double KB rows 31x3

10 heavy russian KB twists (touch floor)


45 seconds on / 45 seconds off x 9

10/8 cal bike/ski/row

ME ball slams

RX 35/25lbs

L2+L1 25/15lbs - 25 seconds max on machine

*3 times on each machine

*25 seconds max on machine, would rather pick a low calorie total and hammer it than coast to a higher total.

Friday 03.01


Every 3 mins x 6

2 hang power clean

5 front squats 32x1

*good technique in cleans, good positions in squats


3 rounds

Run 400m

3 rounds

15 DB deadlifts

10 DB push press


L2: 35/25lbs

L1: 25/15lbs

Saturday 03.02

Teams of 3

  1. 250m ski

  2. Double KB front rack hold

  3. Rest

*complete 8k total ski

**rotate every time someone finishes 250m

***can only ski when KBs are in front rack

Sunday 03.03

A1)Close Grip Bench Press

X4 x22X1 6-8 reps build rest :90

A2)DB Row

X4 x11X2 8-10 reps working weight rest 1min

B1)KB Front Rack Split Squat

X3 10/leg x21X1 rest as needed

B2)Pull Up Negatives

X3 4-6 reps 2sec hold @ top 2sec down rest 1min

C) 3 Position Plank Hold

X3 :30 plank :30/side plank :30 plank rest 1 min