Programming 05.06

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 05.06


Every 2.5 mins x 8
3 dead stop deadlifts
6 heavy seated DB press

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

**final 4 sets should be same weight and HEAVY


2 rounds

20/15 cals + 40 lateral KB hops buy in

3 rounds

10 KB swings

10 SA KB push press (5e/s)

12 min time cap

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg

Tuesday 05.07


400/350m row

20 DB snatch

Rest 3 mins


400/350m ski

20 SA DB hang c+j (10e/s)

Rets 3 mins


400m run

10 strict pull ups/ring rows

10 strict TTB/v-ups

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 05.08


16 mins

8 BB rows

8 rear leg elevated split squat e/s

50m HEAVY farmers carry


Every 4 mins x 4
20/15 cal bike

20 wall balls

20 plate jump overs

RX: 20/14lbs, 7/6 45lbs plates

L2: 14/10lbs, 5/4 45lbs plates,

L1: 10/6lbs, 3/2 45lbs plates

Thursday 05.09


Every 2 mins x 7
3 back squats

1 set of 20 back squats

*3rd week of 20 reps, keep going heavier


400m run


DB push press


400m run


DB front squats


400m run


DB thrusters


RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

18 min time cap

Friday 05.10


Every 2.5 mins x 6
4 bench press

6 strict ring dips

20 second ring support hold

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


18 min AMRAP

20/15 cals

20 med ball OH lunges

20 med ball squat cleans

RX: 20/14lbs

L2: 14/10lbs

L1: 10/6lbs

Saturday 05.11

AMP social

Team relay

Prize for winning team

Sunday 05.12

A1) Dual DB Bench Press

X4 10reps x33X1 find a working weight strict tempo

A2) 90 Degree Squat Hold

X4 :35-:40sec hold DB/KB in front rack position (build from last week) rest 1min

B1)S/L KB glute bridge

X3 8reps/side moderate weight rest :45

B2)Banded DeadLift

X3 6-8 reps x30X1 moderate weight  rest as needed

C) EMOM 8min

1min :30 wtd hollow hold

2min :30 V-Ups