Programming 07.15

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 07.15


Every 2.5 mins x 9

9-7-5 front squats

3-3-3 front squats

10-10-10 back squats

*consistent sets of 3, heavier than the 5s 

**consistent sets of 10, should be heavier than FR lunges


GJ Triathlon

500m ski

30 cal bike

500m row

*go hard! All about sprinting the bike, pace the ski, hammer the bike, hold on to the row.

Tuesday 07.16


18 mins AMRAP for quality 

10 fast bench press

10 DB bent over rows

5 strict ttb

1 min rest


50/40 cal buy in


Jumping lunges

DB push press

Sit ups

DB deadlift

50/40 cal cash out

Wednesday 07.17

5 mins on / 2 min off x 6

400m run

30/25 cals

ME plate jumps x 2 (ski)

ME KB deadlifts (bike) x 2

ME ball slams (row - outside if busy) x 2

Should have 30 seconds plus on ME part minimum. Scale cals if needed.

RX: 35/25lbs ball, 32/24kg kb

L2: 25/20 cals, 25/15lbs ball, 24/16kg kb

L1: 20/15 cals, 16/12kg kb

Thursday 07.18


18 mins

6 DB weighted step ups e/s

10 KB FR lunges

Rest 1




Cals (bike ideally, ski if more than 10 people)

Heavy d-ball squats

RX: M100 F70/60

L2: M70/60 F50/35

L1: 35/25

20 min cap

Friday 07.19



8 strict press

5 strict c2b

45 second weighted plank



14/12 cal ski

12 BB thrusters

10 double KB swings

RX: 95/65, 24/16kg

L2: 12/10 cals, 95/65 9 thrusters, 16/12kg

L1: 10/8 cals, 65/45 9 thrusters, 12/8kg

Saturday 07.20

2k row 

*1 person holding KBs in FR, 1 person row, 1 person rest

**row in 200m bursts, can only row when KBs are up

3 rounds

40 cal bike

400m team run

40 cal ski

20 team burpees

2k row 

*1 person holding KBs in FR, 1 person row, 1 person rest

**row in 200m bursts, can only row when KBs are up

Sunday 07.21

A1) Cyclist DB suitcase squats

X4 8-10 reps increase from last time we did these

A2) Dual KB Row

X4 8-10 x21X3 increase from last week

A3)Strict toes to bar

X4 6 reps 

B1) Landmine press

X3 10 reps/side x2111

B2) S/A OH Step up

X3 8/side build 

C) Tabata Leg raises complex


Single leg R/L