Programming 04.08

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 04.08


Every 2 mins x 8

2 back squat

*in rest 2 big sets of c2b, AMRAP -1… drop off before failure. z

(building to a 1rm back squat and ME c2bs next week)



Cals bike/ski/row

KB swings

*30 lateral KB hops after every round

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Tuesday 04.09


18 min AMRAP

400m run

20 sit ups

50m farmers carry

Rest 4 mins

18 min AMRAP

400m ski (or row if class has more than 10)

20 OH plate lunges

10 d-ball over the shoulder

RX: 32/24kg KB, 50/35lbs ball, 45/25lbs plate,

L2: 24/16kg KB, 35/25lbs ball, 25/10lbs plate,

L1: 16/12kg KB, 25/15lbs ball, bodyweight lunges,

Wednesday 04.10


Every 3 mins x 6

2 deadlift (can be touch and go)

3 strict ttb

*go heavy, take good rest


30 second max effort bike


9 min time cap

15/10 cal buy in

5 rounds

10 Ball squats

10 Ball slams

15/10 cal cash out

RX: 35/25lbs

L2/:L1: 25/15lbs

Thursday 04.11


15 mins

Find a heavy (ideally 1rm) strict press

0-3mins 5 strict press + 20 heavy twists

3-6 mins 4 strict press + 20 heavy twists

6-9 mins 3 strict press + 20 heavy twists

9-15 mins single presses to find 1rm


6 rounds 2mins on/1min off:

25/20 cal buy in

ME burpees

*scale calories if needed, no more than 90 seconds on the machine.

**twice through on each machine

Friday 04.12


Every 2 mins x 8

1 clean

1 front squat 32x1

*good technique in cleans, good positions in squats

**more sets, less movements in complex - try to build to a heavy weight


‘DB Macho Mile’

4 rounds

400m run

3 rounds of DB Macho Man

*Macho Man = 3 PC, 3 FS, 3 STOH

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 04.13

Teams of 3

250 cal bike

1 mile team run

250 cal ski

*10 DB plate step overs + 5 burpee plate jumps after every effort

RX: 35/25lbs

L2: 25/15lbs

L1: 15/10lbs

Sunday 04.14

A1)Behind the neck Strict Press

6/4/2/2 rest 1min-:90

A2)Weighted Plank

X4 :45-1min rest as needed

B) Banded KB Complex

X3 find a working weight

10 banded G.Squat

10 banded KBS

10 banded KB DL

Rest :90 after each set and attempt unbroken every set

C) 2-3 sets of rest :45/bt sets

14 Pike Rowers

:20 sec Hollow Hold