Programming 07.29

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 07.29


Every 2.5 mins x 9

5-3-3 front squats

3-3-3 front squats

10-10-10 back squats

*front squats: 3rd week of 3s, hold the same weight as last week for 5 sets this time.

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

Workout - Jaime:

3 rounds 

10 deadlifts

10 burpees

2 rounds 

15/12 cal bike

15 DB front squats

30/25 cal ski cash out

RX: 50/35lbs DBs, 225/155lbs barbell

L2: 35/25lbs DBs, 155/105lbs barbell

L1: 25/15lbs DBs, 16/12kg KBs

*barbell should be heavy, but unbroken ideally. Heavier weight preferences take priority but try and find one that works in for everyone in wave, should have a little time to change weights if needed.

Tuesday 07.23


18 mins AMRAP for quality 

6 fast bench press

5 C2b pull ups

20 hollow rocks

1 min rest

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

**perfect hollow rocks, scale back if needed


CompTrain ‘Trail Blazer’ variation

3 rounds

800m run

50 KB lateral hops

21 DB push press

RX: 50/35lbs, standing 32/24kg KB

L2: 35/25lbs, standing small KB

L1: 25/15lbs, over DB hops

*proper two footed hops!

Wednesday 07.24

25 min AMRAP

200m run

5/4 cals

1 devils press

1 d-ball over the shoulder

*cals go up by 5/4 every round, devils press and ball go up by 1 every round.

RX: 50/35lbs, HEAVY d-balls 100/70/60

L2: 35/25lbs, 50/35lbs 

L1: 25/15lbs, 35/25lbs

ball should feel hard!

Rest 8 mins


3 rounds YGIG

250m row/ski

*resting partner must hold 2 KBs in front rack

Thursday 08.01


15 mins

8 SL BB deadlifts e/s

10 double OH KB lunges

20 jumping lunges

Rest 1



5 rounds each

250m row/ski

12 KB swings

8 jumping ball slams

Friday 08.02



3 strict press + 6 push press

6-10 ring dips

30-40 second weighted plank



15 wall balls

15 plate jumps

6-10 power cleans

RX: 135/95lbs, 7/6 45lbs plates

L2: 95/65lbs, 5/4 45lbs plates

L1: DBs, 3/2 45lbs plates

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

Saturday 08.03

In teams of 3:

300 cal ski

200 burpees

100 d-ball squats

*run 400m on 10, 20, 30, 40
**40 cal bike on 5, 15, 25, 35

RX: Black balls!

L2: 50/35

L1: 25/15

Sunday 08.04

A1) Lateral step up and overs 

X4 20 reps moderate weight (DBs in suitcase pos.)

A2) DB reverse flies 

X4 10 reps (light) 2sec pause at the top of each rep rest :30

A3) Russian Twist

X4 30 reps rest 1-2min before starting next set

B1) DB Prone Rows

X3 8-10reps x21X3 

B2) BB/ S/L flute bridge 

X3 8/side

C) 3rds

20 leg raises 

10 tuck ups 

Rest 1min