Programming 04.15

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 04.15


15 mins to find:

1rm back squat

ME c2b pull ups (or whatever variation you’ve been doing)

*good form on back squats - space behind if you need to ditch bar… learn how to safely ditch bar or have spot.


3 rounds

400m run

30 cal bike/ski/row

20 OH KB lunges (10e/s)

10 SA KB thrusters (5e/s)

20 min time cap

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg

Tuesday 04.16



  1. 5 strict pull ups/ring rows + 10 jumping air squats

  2. 7 KB deadlift + 7 KB swing + 7 goblet squat

  3. 16 DB snatch

RX: 32/24kg, 50/35lbs

L2: 24/16kg, 35/25lbs

L1: 16/12kg 25/15lbs

Rest 4 mins


40 cal bike/ski/row

20 slam balls

40 russian twists with ball

20 push ups

RX: 35/25lbs

L2: 25/15lbs

Wednesday 04.17


15 mins to find 1rm deadlift

*be safe when doing it!

Straight into:

1 minute max effort bike

*record cals


9 min time cap

10 rounds

7 thrusters

7 burpees

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Thursday 04.18


15 mins

Find a heavy (ideally 1rm) bench press

0-3mins 5 bench press + 40 second hollow hold

3-6 mins 4 bench press + 40 second hollow hold

6-9 mins 3 bench press + 40 second hollow hold

9-15 mins single presses to find 1rm


Every 3 mins x 6
15/12 cal ski

12 DB push press

9 d-ball over the shoulder

RX: 50/35lbs

L2: 12/9 cals, 35/25lbs

L1: 9/6 cals, 25/15lbs

*sprint efforts.

Friday 04.19


15 mins

Find a heavy full clean

*good technique in cleans, good positions in squats

**if new choose an easier variation - hang squat clean, power clean or hang power clean


5 rounds:

1 min ME bike

1 min ME power cleans

1 min ME burpee plate jumps

1 min rest

RX: 135/95lbs BB, 7/6 45lbs plates

L2: 95/65lbs BB, 5/4 45lbs plates

L1: DB power cleans, 3/2 45lbs plates

Saturday 04.20

Team of 3:


DB front squats


Bike cals

1 person working on squats and burpees.

1 person working on bike.

1 person resting.

Next person starts working after previous person finishes burpees.

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Sunday 04.21

A1) S/A DB Bench Press

X4 8/es x31X1 rest :45-1min (moderate weight full ROM)

A2) BB Goodmornings

X4 10 reps (light to moderate weight) rest as needed

B) Banded KB Complex

X3 Build From Last week

10 Banded G.Squat

10 Banded KBS

10 Banded KB DL

Rest :90 before next set. Unbroken

C)2-3 sets

15 Get Up Sit Ups

:25 sec Hollow Hold