Programming 03.04

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 - 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 03.04


Every 3 mins x 6

7-5-3-7-5-3 back squats

3 weighted chin ups

*second wave should be heavier

**chin ups building to 1rm in coming weeks


4 x 45 on / 15 off


Plate jumps


Sit ups

RX: 7/6 45lbs plates

L2: 5/4 45lbs plates

L1: 3/2 45lbs plates

Tuesday 03.05


1 mile run buy in

7 rounds

20 KB goblet lunges

15 KB swings

10/8 cal bike/ski/row

5 KB snatch e/s

1 mile run cash out

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg

Wednesday 03.06


Every 3 mins x 5

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

3 strict ttb + 20 second L hold

(less reps than last week - go up

Straight into:

10 minute window

10 touch and go deadlifts ~60% of previous deadlifts

100m ski

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

**set ski to 100m countdown, record exact times.

***deadlift should be slightly heavier than last week


9 min time cap


DB front squats


RX: 50/35lbs

L2: 35/25bs

L1: 25/15lbs

Thursday 03.07


Every 4 mins x 4

8 bench press

6 e/s single arm DB z press 21x1

10 weighted sit ups - db bowtie, feet butterflied



7 rounds each

8 jumping ball slams

10 DB hang clean and jerk

12/10 cals row/ski

RX: 35/25lbs, 50/35lbs

L2: 25/15lbs, 35/25lbs

L1: 25/15lbs, 25/15lbs

Friday 03.08


Every 3 mins x 6

1 power clean

1 hang power clean

4 front squats 32x1

*good technique in cleans, good positions in squats


0-5 mins

Run 800m AFAP

5-17 mins


7 KB deadlift

7 KB swing

7 KB goblet squat

(All 3 movements in every minute)

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

*If you can’t make the reps, lower to 6s or 5s. Make sure you get 15-20 seconds of rest per minute for the majority of the time.


L2: 35/25lbs

L1: 25/15lbs

Saturday 03.09

Teams of 3 - indian file

10 rounds each

18/15 cal ski

12 deadlift

6 burpee plate jumps

RX: 185/135lbs, 7/6 45lbs plates

L2: 15/12 cals, 135/95lbs, 5/4 45lbs plates

L1: 12/9 cals, KB deadlifts, 3/2 45lbs plates

Sunday 03.10

A1) Powell Raise

X4 10-12 reps x30X1

A2) Lateral Raises

X4 8-10 moderate weight

B1)S/A OH suitcase farmers carry

X3 50m same distance as last time heavier weight

B2)Lateral Step Overs

X3 12/side 24 total weight in suitcase position

C) EMOM 8min

1min :30 Mt climbers

2min :30 Hollow Hold