Programming 03.18

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 - 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 03.18

Strength:

Every 3 mins x 6

5-3-1-5-3-1 back squat

1 weighted chin up

*second wave should be heavier - build to a heavy single, not a 1rm

**find a heavy single chin up

Workout:

80 cal bike/ski/row

80 lateral KB hops

80 KB swings

80 lateral KB hops

800m run

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Tuesday 03.19


Workout:

12 min AMRAP

500m row

10 man makers (without the rows)

RX: 50/35lbs
L2: 35/25lbs
L1: 25/15lbs

rest 2 mins

12 min amrap

40/30 cal bike

20 goblet KB lunges

RX: 32/24kg
L2: 24/16kg
L1: 16/12kg

rest 2 mins

12 min amrap

500m ski

20 heavy weighted d-ball sit ups

RX: 50/35lbs
L2: 35/25lbs
L1: 25/15lbs


Wednesday 03.20

Strength:

Every 2.5 mins x 6

2 dead stop deadlifts

2 strict ttb + 10 second L hang

Straight into:

10 minute window

3 rounds (take good rest)

10 touch and go deadlifts ~50/60% of previous deadlifts

20 second bike

*aiming to build sprint power on machines - record max cals

**deadlift should be slightly heavier than last week

Workout:

9 min time cap

30-20-10

Bike/ski/row cals

Ball slams

RX: 35/25bs

L2/L1: 25/15lbs


Thursday 03.21

Strength:

Every 4 mins x 4

6 Bench press

6 DB Z press 31x2

30 seconds KB deadbug

Workout:

3 x 5 mins on/1min off

400m run buy in

AMRAP

10 SA DB hang clean and jerk

8 SA OH lunges (4e/s)

6 burpees

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 03.22

Strength:

Every 3 mins x 6

1 full clean

2 hang squat cleans

2 front squats 32x1

*good technique in cleans, good positions in squats

Workout:

0-7 mins

Row 1k, ski 1k or bike 60/50 cals

*if you did one last week, choose a different one.

7-17 mins

EMOM 10
15 heavy KB swings

12 D-ball over the shoulder

RX: 32/24kg, 50/35lbs

L2: 24/16kg, 35/25lbs

L1: 16/12kg, 25/15lbs

*Choose heavier weights that normal.

Saturday 03.23

Teams of 3:

175 cal ski

*10 OH plate lunges after every effort

**10 team burpees every 6 mins


175 cal row

*10 OH plate lunges after every effort

**15 team air squats every 6 mins

175 cal bike

*10 OH plate lunges after every effort

**10 team burpees every 6 mins

RX: 45/25lbs plate

L2: 2515lbs plate

L1: unweighted lunges


Sunday 03.24

A1) BB Z Press

X4 6-8 x31X1 rest 1min

A2) 90 degree Squat Hold

X4 :30-:35sec hold rest as needed

B1) BB Goodmorning

X3 10 reps x30X1 strict tempo (light to moderate weight)

B2) Weighted Russian Step Ups

X3 12/leg rest :30 b/t leg

C) 3-4rds of

10-12 KB get up sit ups

:30 bent hollow hold