Programming 03.11

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 - 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 03.11


Every 3 mins x 6

6-4-2-6-4-2 back squats

2 weighted chin ups

*second wave should be heavier

**chin ups building to 1rm in coming weeks


5 rounds

200m run

15 ball squats

10 cal bike/ski/row

5 d-ball over the shoulder

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Tuesday 03.12


40 min AMRAP

30 sit ups

30 KB swings

30 lateral KB hops

30 KB goblet squats

30 grasshoppers

30 KB deadlifts

*every 5 mins do that amount of cals on a machine… 5 cals on minute 5, 10 cals on minute 10 etc

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Wednesday 03.13


Every 2.5 mins x 6

3 dead stop deadlifts

20 second l hang

Straight into:

10 minute window


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

20 second bike

(take at least 2 mins rest)

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

**deadlift should be slightly heavier than last week


9 min time cap


DB snatch


RX: 50/35lbs

L2: 35/25bs

L1: 25/15lbs

Thursday 03.14


Every 4 mins x 4

6 BB strict press

6 double KB rows 3x13

10 second flutter kick, into 10 second leg raise, into 10 second hollow hold


DB The Chief

5 x 3 mins on/1 min off

3 power cleans

6 push ups

9 air squats

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 03.15


Every 3 mins x 6

2 hang squat cleans

3 front squats 32x1

*good technique in cleans, good positions in squats


0-7 mins

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

7-17 mins

14 BB front squats

14 DB push press

RX: 115/85lbs, 50/35lbs

L2: 24/16kg KB goblet, 35/25lbs

L1: 16/12kg KB goblet, 25/15lbs

*RX takes priority on barbell. But if space and people want to use barbell they can scale weight or reps.

Saturday 03.16

Teams of 3

2k row buy in

*10 KB swings after every effort

8 rounds each

8 DB thrusters

8 burpees

*8/6 cal bike sprint after each round

2k row cash out

*10 KB swings after every effort

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Sunday 03.17

A1) Behind The Neck strict press

X4  8/6/4/2 rest 1min

A2) Plank Hold

X4 :40-:45 sec weighted if possible

B) BB Glute Bridge

X3 8-10 x21X3 rest 1min

C) 12min Move @ sustainable pace

4-6 mixed grip pull up x21x1

6-8 knees to elbow

S/A DB farmers carry 50m/R 50m/L (heavy)