Programming 06.23

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 06.24


Every 2.5 mins x 9

9-7-5 front squats

5-5-5 front squats

10-10-10 FR lunges

*same as last week, hopefully everyone figured out their numbers last week. Now looking to hold the sets of 5 squats and 10 lunges consistent.


3 rounds

20/15 cals

10 d-ball squats

200m run

10 d-ball over the shoulder

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

14 min cap

Tuesday 06.25


18 mins AMRAP for quality

6 bench press 32x1

6 chin ups

10 v-ups

1 min rest


15 min AMRAP

10 db hang c+j

10 SA OH lunge

10/8 cals

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 06.26


400m run

20 wall balls

20 plate jumps

RX: 20/14lbs, 7/6 plates

L2: 14/10lbs, 5/4 plates

L1: 10/6lbs, 3/2 plates

Rest 6 mins


400m row/ski

20 sit ups

20 burpees

Thursday 06.27


18 mins

8 RDL 32x1

8 Bulgarian split squat e/s 31x1

Rest 1

*less reps of rdl - more weight?

**more reps of split squat, try to hold same weight from last week


Every 3 mins x 5

15/12 cal row

12/9 cal bike

9/6 cal ski

Scale reps to something that can be sprinted in 1 min 30.

Friday 06.28


Every 2.5 mins x 6

5 strict press

4 weighted strict pull ups

*think about what you hit for 1 rep last week, aim to hit 80-90% of that consistently across the sets

**less reps of pull ups, add weight


5 rounds

1 min ME ski

1 min ME wall balls

1 min rest

RX: 20/14lbs

L2: 14/10lbs

L1: 10/6lbs

Saturday 06.29

Teams of 3

5k ski relay

5k row relay

P-1 ski / row

P-2 d-ball bear hug / double KB front rack

P-3 rest

*Split efforts however you like.

**Machine cannot start until the ball is in the hold (must he bear hug above the hips) or kettle bells are in front rack (no resting on shoulders)

*** If the machine is moving and the ball or kbs are on the ground it’s a 10 burpee penalty for the entire team.

**** must be moving <2minute splits to finish

Sunday 06.30

A1)Close grip bench press

X4 4-6 x23X1

A2)Filly Press

X4 6/side increase from last week

A3)Front foot elevated reverse lunge

X4 8-10/side (light-moderate)

Rest :90-2min before next set

B)10min 2-3rds of

Banded G.Squat 6-8 reps increase weight from last week

S/A Bench press 4-6/side  

C) 3rds of

10/side landline rotational punch

:45 weighted plank

Rest 1min b/t sets