Programming 04.29

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 - deadlifts + OH pressing + short workout

Tuesday - one long workout

Wednesday - body armour + interval workout

Thursday - squats + medium workout

Friday - bench + other upper body + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 04.29


Every 2.5 mins x 7
4 dead stop deadlifts
20 see saw press (10e/s)

*good set up on every lift, aim to have heavy consistent sets.


5 rounds

12 DB snatch

15/12 cals

18 DB goblet lunges

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Tuesday 04.30


10/8 cal ski

10 wall balls

10 med ball sit ups (straight arms)

rest 3 mins


10 cal bike

10 ball slams

10 push ups

rest 3 mins


10 cal row

10 KB swing

10 SA push press (5 e/s)

RX: 24/16kg, 35/25lbs, 20/14lbs

L2: 16/12kg, 25/15lbs, 14/10lbs

L1: 12/8kg, 25/15lbs, 10/6lbs

Wednesday 05.01


16 mins

16 double FR DB lunges

3 KB TGU e/s

30 second chin over the bar hold (accumulate if you can’t do full 30)


1 minute on / 1 minute off x 3


Rest 3 mins


Rest 3 mins

Plate jumps

RX: 7/6 45lbs plates

L2: 5/4 45lbs plates

L1: 3/2 45lbs plates

3 separate scores: total burpees, meters and plate jumps

3 5 minute windows with 3 mins rest - 21 mins total.

Thursday 05.02


Every 2.5 mins x 6
4 back squats

1 set of 20 back squats



Db front squats

Sit ups


Devils press

15 min time cap

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 05.03


Every 3 mins x 5
5 bench press

5 strict c2b / strict pull ups / 10 ring rows

16 heavy controlled russian twists

*same reps of bench, try to be heavier and more consistent than last week


3 rounds


25/20 cal ski

1 round of DT (12 DL, 9 HPC, 6 STOH)

16 burpee plate jumps

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

L2: 95/65lbs, 5/4 45lbs plates, 20/15 cal ski

L1: DB DT, 3/2 45lbs plates, 15/10 cal ski

Saturday 05.04

Team of 3:

3 rounds

1600m row buy in

3 rounds each

8/6 cal bike

8 ball slams

*5 med ball squat cleans after every effort

RX: 35/25lbs slam ball, 20/14lbs med ball

L2: 25/15lbs slam ball, 14/10lbs med ball

L1: 25/15lbs slam ball, 10/6lbs med ball

Sunday 05.05

A1) S/A Bench Press

X4 6reps/side build in weight from last week x22X1 rest :45

A2) 90 degree Squat hold

X4 :35 sec hold DB/KB in front rack position rest 1min

B1)Banded DeadLifts

X3 8reps building in weight from last week x30X1

B2)RNT Reverse Lunges

X3 10/leg x22X1 rest 1min

C) 2-3 sets of (wtd if possible)

6 Knee raises

6 Leg raises

6 T2B

ME L-Hold or Hollow Hold

Rest 1min/bt sets