Programming 07/01

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 07.01


Every 2.5 mins x 9

7-5-5 front squats

5-5-5 front squats

10-10-10 FR lunges

*try to hold sets of 5 at the same weight as last week, more sets. Lunges same as previous weeks, add weight.


7 rounds

7 thrusters

7 burpees

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

12 min cap

Tuesday 07.02


18 mins AMRAP for quality 

4 bench press 32x1

2 chin ups w/ 10 second hold at the top

20 slow and controlled russian KB twists 

1 min rest



Ascending ladder 3,6,9,12…


DB push press

*3 devils press after every round

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 07.03


18 mins

6 RDL 32x1

10 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 6

15 cal ski

12 plate jumps

9 deadlifts

RX: 7/6 plates, 185/135lbs

L2: 5/4 plates, 135/95lbs

L1: 3/2 plates, 16/12kg KBs

Thursday 07.04

4th July special workout

Friday 07.05


Every 2.5 mins x 6

4 strict press

3 weighted strict pull ups

*less reps of both, add weight


4 mins on / 2 mins off x 3


Db snatch


ME bike

ME ski

ME row

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 07.06

Teams of 3

10 rounds indian file

21/15 cal bike

15 wall balls

9 KB swings

RX: 20/14lbs, 32/24kg

L2: 14/10lbs, 24/16kg

L2: 10/6lbs, 16/12kg

Sunday 07.07

A) AMRAP 15min

10 Cyclist DB Suitcase Squats 

50m/side KB S/A front rack farmers carry (heavy)

Rest 1min/between sets 

B1)S/A OH step up 

X3 8-10/side challenging weight rest :30 

B2)Mixed Grip Pull ups

X3 6reps x11X2 weighted if possible 

C) 3rds of 

10/side landmine rotational punch 

15/side Pallof Press