Programming 04.01

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 + c2b pull ups + workout

Tuesday - one long workout

Wednesday - strength endurance deadlift + machine sprint + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 04.01


Every 3 mins x 6

4 back squat

6 strict c2b pull ups

(building to a 1rm back squat and ME c2bs in a few weeks)


30on/30off x 8

Cals (bike/ski)


RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Tuesday 04.02


6 x 6 mins on/1 min off

Each one twice:


400m buy in

3 rounds:

5 strict pull up/ring rows

10 push up

15 air squats

ME row


400m buy in

3 rounds

10 plate jumps

10 ball slams

ME bike


400m buy in

3 rounds

10 sit ups

10 KB goblet squats

ME ski

RX: 32/24kg KB, 35/25lbs ball, 7/6 45lbs plates

L2: 24/16kg KB, 25/15lbs ball, 5/4 45lbs plates

L1: 16/12kg KB, 25/15lbs ball, 3/2 45lbs plates

Wednesday 04.03


Every 2.5 mins x 5

5x3 deadlift (can be touch and go)

5 strict TTB

Straight into:

10 minute window

15 heavy KB swings

100m row sprint

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

**use heavier KB than normal - double KB if you normally use 32kg


12 min time cap


Db snatch

Sit ups


Sit ups

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Thursday 04.04


Every 4 mins x 4

4 heavy bench press

5 DB strict press + 10 DB push press

12 row pikes


3 x 6 minute windows

10/8 cal buy in

3 rounds of ‘DB DT’

10/8 cal cash out

*Once on each machine

**DT = 12 DL, 9 PC, 6 PP

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 04.05


Every 3 mins x 6

1 power clean

1 squat clean

1 hang squat clean

1 front squat 32x1

*good technique in cleans, good positions in squats



14/12 cal ski

12 DB weighted step ups

10 hang squat cleans

RX: 35/25lbs DBs, 115/85lbs BB, 6/5 45lbs plates

L2: 25/15lbs DBs, 85/65lbs BB, 4/3 45lbs plates, 12/10 cal ski

L1: 25/15lbs single DB, 25/15lbs DB goblet squats, 3/2 45lbs plates, 10/8 cal ski

Saturday 04.06

Ash’s bday cardio train - 04/07/93 - 26 years old

Teams of 3

93 cal bike

26 team burpees

93 cal ski

26 team burpees

93 cal row

26 team burpees

93 cal ski

26 team burpees

93 cal bike

*400m team run every 7 mins

Sunday 04.07

Coach Ash’s gains train B-day FBB


A1) Bench dips 18 reps

A2) Curls for the GIRLS (Girls rule the world) 14 reps (heavy)

A3) DB Goblet squats 10 reps 23x1 (heavy)


B1) Plate over head lunges 18 reps

B2) Bottoms up KB press 14 reps (7 e/s)

B3) Cross body KB farmers carry 50m/r, 50m/l

C) 30on/30off x 5 (10mins total)

Weighted sit ups

Weighted plank