Programming 02.11

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 02.11

Strength:

Every 3 mins x 6

3 front squats

2 weighted pull ups

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

Workout:

3 rounds

20 DB deadlifts

15/12 cal bike/ski/row

20 DB reverse lunges

15/12 cal bike/ski/row

RX: 50/35lbs

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

Tuesday 02.12

Workout:

12mins on, 3 mins off

800m run buy in

5 rounds

10 sit ups

10 push ups

ME row cals


800m run buy in

5 rounds

10 sit ups

10 plate jumps

ME ski cals

800m run buy in

5 rounds

10 sit ups

10 ball slams

ME bike

RX: 35/25lbs ball, 7/6 45lbs plates

L2/:L1: 25/15lbs ball, 5/4 45lbs plates

Wednesday 02.13

Strength:

5 rounds

7 single leg RDL each side

8 SA OH lunges each side (ideally KB, DB ok if KB weights don’t work)

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

**OH lunge we have done in workouts, choose a heavier weight then you’re used to.

Workout:

125/100 cal bike/ski/row

*EMOM burpees going up by 1 each minute

Thursday 02.14

Strength:

In 20 mins complete 5 rounds

8 seated arnold press

8 strict toes to bar (or knee raises)

40 second weighted plank

Workout:

YGIG

4 rounds each

10 DB snatch

15 DB goblet squats

200m row/ski SPRINT

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Friday 02.15

Strength:

Every 2 mins x 8

1 squat clean + 2 hang squat cleans

Workout:

800m run

30 DB deadlifts

30 DB push press

30 DB front squats

800m run

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 02.16

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 02.17

A1) Close Grip Bench Press

X4 x22X1 8reps (work to a challenging weight) rest :30

A2) Floor Press

X4 12 reps rest 1min before starting next set

B1) S/A OH Suitcase Farmers Carry

X4 50m (heavier weight in hand in suitcase pos. Lighter weight in OH pos.) rest 1min

B2) 90 degree Squat Hold

X4 :45 hold rest as needed

B3) Zottmans Curl

X4 15 reps (light weight, focus of movement!)

C) EMOM 8min

1min 20 sit ups (weighted)

2min :30 Hollow hold