Programming 05.20

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 05.20


Every 2 mins x 5

5-3-2-1-1 Deadlift

5 SA kneeling KB press e/s

Straight into

Every 90 seconds x 6

1 deadlift

*First part should be used to build to a heavy weight

**Second part should be 6 lifts at the same weight, very heavy but not failing reps. 90% of 1rm-ish.


400m run

40 cals

40 burpees

40 ball slams

14 min time cap

RX: 35/25lbs, 32/24kg

L2: 25/15lbs, 24/16kg

L1: 25/15lbs, 16/12kg

Tuesday 05.21


14 wall balls

14/12 cal ski

14 weighted sit ups

RX: 20/14lbs, 35/25lbs

L2: 14/10lbs, 25/15lbs

L1: 10/6lbs, unweighted sit ups

Rest 4 mins


5 DB thrusters

10 sit ups

15 DB deadlift

200m run

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 05.22



12 barbell OH lunges

20-30 second chin over bar hold

20 seated leg raises

*if barbell is hard for lunges, use SA DB


Every 3 mins x 6

15/12 cal ski

12 plate jumps

9 DB push press

RX: 50/35lbs, 7/6 45lbs plates

L2: 35/25lbs, 5/4 45lbs plates

L1: 25/15lbs, 3/2 45lbs plates

Thursday 05.23


Every 2 mins x 3
4 back squats 32x1

Every 2 mins x 3
4 back squats

1 set of 10 back squats

Tempo squats should be lighter and focus on position. Stick to tempo.

Set of 10 should be moving up from the sets of 20 we did.


4 rounds

10/8 cals

10 KB goblet squats

2 rounds

20/15 cals

20 KB goblet lunges

1 round

40/30 cal

40 KB swings

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

18 min time cap

Friday 05.24


Every 90 seconds x 6

3 bench press

Straight into

3 rounds

4 c2b pull up

8 hammer curls

16 bench dips


15 minute ascending ladder


D-ball over shoulder


*200m run after every round

Saturday 05.25

Teams of 3

3 rounds

1600m ski

800m team run

40 cal bike

Sunday 05.26

A1)Incline Dual DB Bench Press

X4 12 reps x22X1 rest :30 (challenging weight)

A2)KB/DB Floor Press

X4 6-8 reps  HEAVY rest :45-1min


1min 8-10  BB/jumping back squats (no weight just barbell)

2min 6-8 Mixed grip pull ups

C) 2-3rds

:30 Superman Hold

:30 Hollow Hold

Rest 1min