Programming 06.17

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.

We have just finished an 8 week cycle testing and improving some big lifts. The current cycle will be moving away from maximal strength and towards higher volume, time under tension and making sure we move as well as possible.

Generally, day by day it will look like this…

Monday - lower body - squats + short workout

Tuesday - upper body - bench + accessory

Wednesday - one long workout

Thursday - lower body - RDLs + split squats + interval workout

Friday - upper body - push / pull

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 06.17


Every 2.5 mins x 9

9-7-5 front squats

5-5-5 front squats

10-10-10 FR lunges


5 rounds

20/15 cals

20 DB snatch

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Tuesday 06.18


18 mins AMRAP for quality

8 bench press 32x1

8 KB rows 21x2

20 hollow rocks

1 min rest


800m run

50 push press

50 sit ups

400m run

35 push press

35 sit ups

200m run

25 push press

25 sit ups

RX: 35/25lbs

L2: 30/20lbs

L1: 25/15lbs

Wednesday 06.19


10 rounds

400m run

30 KB lateral hops

20 swings

10 SA Kb thrusters

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg

Thursday 06.20


Every 3 mins x 6

10 RDL 32x1

8 Bulgarian split squat e/s 31x1


1 minute on / 1 minute off x 8

10 burpee buy in

ME cals

Friday 06.21


Every 2 mins x 7

7-1 barbell strict press

5 weighted strict pull ups

*first week of press, try to find a heavy single press



1 round of Macho Man

14 plate jumps

14/12 cal ski

*Macho man - 3 power cleans, 3 front squats, 3 push jerks

RX: 155/115, 7/6 45lbs

L2: 90/65, 5/4 45lbs, 12/10cals

L1: Dbs, 3/2 45lbs, 10/8 cals

Saturday 06.22

Social workout

Beach day in the afternoon!

Sunday 06.23

10min 2-3rds

10/side Powell raise (light)

8-10/side Knee to elbow (light)

A)Close Grip Bench Press

X5 5reps x23X1 rest 1min

B1)Filly Press

X3 4-6 reps (heavy)

B2)Banded G.Squats

X3 6-8 reps x24X1 (heavy)

C)EMOM 8min

:30 get up sit ups

:20 hollow hold