Programming 07.22

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 07.22


Every 2.5 mins x 9

7-5-3 front squats

3-3-3 front squats

10-10-10 back squats

*front squats: 2nd week of 3s, hold the same weight as last week for 4 sets this time.

**back squats: 3 sets at the same weight, increasing from last week.


Coach Chris’ fantasy football workout

2 rounds

20 thrusters 

20 slam balls

20/15 cal buy out 

RX: 50/35, 35/25

L2: 35/25, 25/15

L1: 25/15, 25/15

*Fantasy players must use bike and do weights prescribed in fantasy group

**Should be short and hard, choose a weight that you can maybe go unbroken on the thrusters on, but if you do it’s super hard. Shouldn’t be 20 unbroken thrusters without breaking sweat just to go fast.

Or… some people may do the above workout on Saturday.

9 minute ascending ladder

3, 6, 9, 12…

DB thruster

Slam balls


RX: 50/35, 35/25

L2: 35/25, 25/15

L1: 25/15, 25/15

Tuesday 07.23


18 mins AMRAP for quality 

8 fast bench press

8 DB bent over rows 11x2

5 strict ttb

1 min rest

*bench fast but not bouncing of chest. Fast means, easy enough to not get stuck at any point.

**rows, similar control to last week but with a 2 second hold at the top

**same ttb as last week, toes should never come behind the line of the bar. If that means knee raised then work on those.


3 rounds

40/30 cals

20 burpees

10 d-balls over the shoulder

RX: 100/70/60 

L2: 50/35

L1: 25/15

18 minute cap

Wednesday 07.24

25 minute AMRAP

30/25 cals

30 med ball squat cleans

400m run

30 DB SA OH lunges

30/25 cals

30 DB snatch

RX: 50/35

L2: 35/25

L1: 25/15
Choose machines for cals as you wish, try to vary across the workout.

In pairs:

2k row or ski

*Change every 250m 

**6 synchro burpees after every change

14 minute time cap

Thursday 07.25


15 mins

8 DB weighted step ups e/s

10 KB FR lunges

12 v-ups

Rest 1


CompTrain ‘Leg work’

Every 4 mins x 5

9 plate jumps

12 DB thrusters

15/12 cal bike

RX: 50/35lbs, 7/6 45lbs plates

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

L1: 25/15lbs, 3/2 45lbs plates

Friday 07.26



8 strict press

5 strict c2b

45 second weighted plank

*same reps and movements as last week - try to add weight


Every 2 mins x 10

1 round of DT

200m run

RX: 155/115lbs

L2: 95/65lbs

L1: DBs

*partner up with someone using the same weights, barbell should be unbroken

Saturday 07.27

Teams of 3

30 rounds total

12/10 cal bike

10 KB deadlift

8 KB snatch

*10/8 cal ski cash out after every round

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg

Sunday 07.28

A1)Dual KB FR. Front Squat

X4 6-6-8-8 first 2sets @ x3321(moderate)  sec. @x2221 (heavy)

A2)S/A DB Row

X4 6-8/side x2113 

A3)Strict T2B

X4 6 reps

Rest 1min b/t sets

B1)Landmine Press

X3 8-10/side x2111

B2)Hammer Curl

X3 10 reps x2121

C) 3rds

1min weighted plank hold

20 butterfly sit-ups