Programming 08.05

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 08.05


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

40 thrusters

400m run

RX: 95/65lbs

L2: 65/45lbs

L1: DBs

*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.

Tuesday 08.06


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

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 08.07

3 x 12 mins on / 4 mins off

400m run

150 wall balls

ME ski cals

400m run

150 KB swings

ME row

400m run

150 ball slams

ME bike

RX: 20/14lbs, 32/24kg, 35/25lbs

L2: 14/10lbs, 24/16kg, 25/15lbs

L1: 10/6lbs, 16/12kg, 25/15lbs

Thursday 08.08


15 mins

8 SL BB deadlifts e/s

10 double OH KB lunges

20 DB weighted jumping lunges

Rest 1

*jumping lunges should still be fast and explosive if weights, lighter weights.






RX: 225/155lbs

L2: 155/95lbs

L1: KB deadlifts

Friday 08.09



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

Squat cleans

Ski cals

RX: 135/95lbs

L2: 95/65lbs

L1: empty bar hang squat cleans

Saturday 08.10

Teams of 3

300 KB swings

300 goblet squats

300 burpees

*500 cal bike in rest

RX: 32/34kg

L2: 24/16kg, 425 cals

L1: 16/12kg, 350 cals

Sunday 08.11

A1) Lateral step up and overs

X4 20reps same as last week try and go up in weight

A2) DB Tricep Ext.

X4 15reps

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

L-Sit Hold