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
Every 2.5 mins x 9
3-3-3 front squats
3-3-3 front squats
10-10-10 back squats
*front squats: final week of 3s - choice of holding that same weight across 6 sets… or find a heavy 3 rep.
**back squats: 3 sets at the same weight, increasing from last week.
40/30 cal bike
*waves every 4 mins if more than 10 people. Waves every 5 mins if less than 10 people.
**no more than 2 mins on the bike, hard effort.
18 mins AMRAP for quality
4 fast bench press
5-7 C2b pull ups
20 heavy slow russian twists
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
100 DB snatch for time
*4 burpees EMOM
100 burpees for time
*4 DB snatch EMOM
3 x 12 mins on / 4 mins off
150 wall balls
ME ski cals
150 KB swings
150 ball slams
RX: 20/14lbs, 32/24kg, 35/25lbs
L2: 14/10lbs, 24/16kg, 25/15lbs
L1: 10/6lbs, 16/12kg, 25/15lbs
8 SL BB deadlifts e/s
10 double OH KB lunges
20 DB weighted jumping lunges
*jumping lunges should still be fast and explosive if weights, lighter weights.
L1: KB deadlifts
2 strict press + 4 push press
6-10 ring dips
30-40 second weighted plank
*less reps on press, heavier weight
**aim for more reps on ring dips
5 x 2 mins on, 1 min off
L1: empty bar hang squat cleans
Teams of 3
300 KB swings
300 goblet squats
*500 cal bike in rest
L2: 24/16kg, 425 cals
L1: 16/12kg, 350 cals
A1) Lateral step up and overs
X4 20reps same as last week try and go up in weight
A2) DB Tricep Ext.
A3) Plank to Press
X4 10reps rest 1-:90/between sets
B1) Zottman Curls
X3 10-12 reps x202! (light weight)
B2) BB/ S/L Glute bridge
X3 8/side increase from last week (controlled reps)
Rotational Side plank :20-:30/side w/DB ideally