Programming 06.03

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 06.03


Every 2 mins x 5

8-6-4-3-3 Deadlift

6 heavy strict DB press 31x2

Straight into

Every 2 mins x 5

3 dead stop deadlift

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

**Second part should be 6 lifts at the same weight, heavy, slightly lighter than last week - but aim to be close. Consistent heavy lifts.


40/30 cals

40 jumping lunges

30 burpees

30 KB swings

30 burpees

40 jumping lunges

400m run

14 min time cap

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Tuesday 06.04


14/12 cal row

12 med ball squat cleans

10 DB plate step ups

RX: 50/35lbs, 6/5 45lbs plates, 20/14lbs

L2: 35/25lbs, 5/4 45lbs plates, 14/10lbs

L1: 25/15lbs, 4/3 45lbs plates, 10/6lbs


200m run

15 sit ups

10 DB push press

5 cals

*cals go up by 5 each round

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 06.05


Every 3 mins x 5

8 KB lunges - 1 FR/1OH

8 BB row 31x2

30 second weighted plank

*if OH squats are hard, front squats - do try OH though, idea of them is building stability through body, should be a light weight for legs. Leg work is far heavier on Thursday.


3 x 6 minute windows

60/45 cal ski

EMOM from minute 1, 6 DB snatch

60/45 cal bike

EMOM from minute 1, 6 DB snatch

60/45 cal row

EMOM from minute 1, 6 DB snatch

RX: 50/35lbs, 32/24kg

L2: 35/25lbs, 24/16kg, 50/40 cals

L1: 25/15lbs, 16/12kg, 40/30 cals

Thursday 06.06


Every 2 mins x 3
2 back squats 32x1

Every 2 mins x 3
2 back squats

1 set of 10 back squats

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

Heaviest set of 10 this week.


5 mins on/2 mins off

10/8 cal ski

10 wall balls

10/8 cal bike

10 d-ball squats

10/8 cal row

10 SA OH DB lunge

RX: 50/35lbs, 20/14lbs

L2: 35/25lbs, 14/10lbs

L1: 25/15lbs, 10/6lbs

19 mins total

Friday 06.07


Every 90 seconds x 6

2 bench press

Straight into

3 rounds

4 strict pull up 31x3

8 v-ups

8-12 clap push ups



40 DB lateral hops

20 DB hang clean and jerk

40 DB lateral hops

20/15 cals

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 06.08

Teams of 3

5 rounds

80 cal bike

400m team run

20 team burpees

Sunday 06.09

A1)Belt Squats

X4 8reps go up in weight from last week

A2)BB/Supinated Row

X4 10reps 3sec pause at the top

B1)BB/Glute Bridge

X3 8-10 reps x30X3

B2)DB Reverse Flies

X3 12-15 reps w/light weights

C) 3rds

:30/side Side plank

12 Pike Rowers