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 DB work
Wednesday - IWT
Thursday - deadlifts + partner workout
Friday - upper body - push / pull
Saturday - big team workouts
Sunday - functional bodybuilding
Every 2.5 mins x 9
9-7-5 back squats
5-5-5 back squats
10-10-10 back rack reverse lunges
*back squats - hold the 4 sets of 5 at the same weight you did 3 sets of 5 last week
**hold lunges consistent, add weight from last week.
DB front squats
RX: 35/25lbs, 50/35lbs
L2: 25/15lbs, 35/25lbs
L1: 25/15lbs for both
18 mins AMRAP for quality
5 strict pull ups 31x3 or 10 DB rows 31x3
10 DB bench 31x3
30 second hollow
1 min rest
100/80/60/40/20 lateral hops
25/20/15/10/5 DB snatch
25/20/15/10/5 DB push press
RX: 50/35lbs, standing 32/24kg KB
L2: 35/25lbs, flat KB
L1: 25/15lbs, db hops
18 min cap
Same movements as last week - how did the weight feel? Up weight? Up reps if you didn’t do 10?
Try to use same machines and beat scores.
8-10 power cleans @ 60-70%
90 seconds bike/ski/row @ 85-95%
Rest ~2 mins
Rest 5 mins
8-10 front squats @ 60-70
90 second bike/ski/row @ 85-95%
Rest ~2 mins
Rest 5 mins
Partner A: Part A 0, 4, 8. Part B 15, 19, 23.
Partner B: Part A 1, 5, 9. Part B 16, 20, 24.
Partner C: Part A 2, 6, 10. Part B 17, 21, 25.
32 mins start
9 min AMRAP
2 TGU e/s
10 SA OH lunges
*Every 3 mins 5 strict ttb
*If 10 or less in class use ski and row only.
*unbroken set of 20. 10s split into 5 touch and go + 5 dead stop with reset
**All at same weight, add 5-10lbs from last week (last week should have been around 50%)
***when weight gets too heavy for 20, 1 max effort set as close to 20 as possible
12 DB deadlift
9 DB HPC
6 DB STOH
25 min time cap
Every 2.5 mins x 6
5 push press
10 second ring support hold + 4 dips + 10 second bottom of dip hold
E2MOM x 9 (18 mins total)
25/20 cal ski
16 burpee plate jumps
30 wall balls
RX: 7/6 45lbs plates, 20/14lbs
L2: 5/4 45lbs plates, 14/10lbs - 22/16 cals, 14 burpee plate jumps
L1: 3/2 45lbs plates, 10/6lbs - 18/12 cals, 12 burpee plate jumps
Try to choose a scale that is doable but still difficult. Reps or weight can be changed.
Should be working for no more than 90 seconds every 2 minute window.
Social day - big team workout + food truck + beach
A1)Banded jumping BB/squats
X4 12-15reps add weight from last week
X4 KB in front rack HEAVY weight in suitcase 100m (use those big farmers carry bars if 70 isn’t heavy enough, KB in FR should be moderate weight)
A3) Paloff Press
X4 12/side (add small plate if needed)
B1) Plyo Push Ups
X3 10 reps
B2)Front Rack DL
ME L Sit holds
:45 hollow hold scissor kicks