Programming 06.10

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 06.10


1rm deadlift - 15 mins


1 min ME bike


16 mins AMRAP for quality (or whatever remaining time we have left)

50m farmers carry

20 hollow rocks (30 second hold)

5 e/s SA kneeling DB press 31x3

5 mins stretching

Tuesday 06.11

5 rounds

400m run

3 rounds

10/8 cals

7 burpees

4 devils press

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 06.12


15 mins AMRAP for quality

1 TGU e/s (use rounds to build to a 1rm)

5 SA bench rows e/s 31x2

20-30 second chin over the bar hold


Every 3 mins x 6

15 cal row

12 cal bike

9 cal ski

RX 15-12-9

L2 12-9-6

L1 9-6-3

Thursday 06.13


1rm back squat - 15 mins


18 minute cap

100/80 cal buy in

Remaining time AMRAP

10 DB push press

20 single DB lateral hops

10 DB FR lunges

200m run

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 06.14


1rm bench press


10-1 DB deadlifts

1-10 Ball slams

*8/6 cal after each round

RX: 50/35lbs, 35/25

L2: 35/25lbs, 25/15

L1: 25/15lbs, 25/15

15 min cap

Saturday 06.15

Teams of 3

5 rounds

50 push press

50 DB snatch

50 burpees

*Every 5 mins 50 cal bike

RX: 50/35lbs, 35/25lbs

L2: 35/25lbs, 25/15lbs

L1: 25/15lbs for both

Sunday 06.16

A1) KB FR Reverse Lunge

X5 16 total HEAVY

A2)Hammer Curl to Press

X5 10-12 reps rest 1min

B1) BB/Glute Bridge

X4 8-10 reps go up in weight from last week

B2)S/A DB Row

X4 6-8 reps a side Heavy rest 1min

C) EMOM 10min

1min Side plank :35

2min Side plank :35

3min :30 plank and reach