Programming 09.03

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. 

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

Monday 09.02

Labor day workout.

Ahnna used to coach at the gym we went to in London and one Christmas they asked all the coaches to program a workout. This was Ahnna’s.

Tuesday 09.03


Every 2.5 mins x 9

5-5-5 back squats

5-5-5 back squats

10-10-10 back rack reverse lunges

*back squats - hold the 6 sets of 5 at the same weight you did 5 sets of 5 last week

**hold lunges consistent, add weight from last week.

***allow good time for the warm up so everyone can hit the full 6 sets at full working weight


3 rounds

20 ball slams

15/12 cals

10 DB snatch

10 min cap

Wednesday 09.04


18 mins AMRAP for quality 

8 pendlay rows (2 second hold at top)

10 weighted push up

12 SA kneeling press (21x2)

1 min rest

*pendlay row heavier than last week


Mini IWT

6 rounds

30 second ME KB swings

1 minute ME cals

1 minute rest

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Thursday 09.05


20-10-10-10 deadlift

*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



Heavy d-ball over the shoulder


*200m run after every round

25 min time cap

Friday 09.06


Every 2.5 mins x 6

3 push press

5-8 ring dips 22x2

*build to a heavy 3 rep push press


200/175 cals

*EMOM 3 devils press

RX: 35/25lbs

L2: 30/20lbs, 175/150 cals

L1: 20/10lbs, 150/125 cals

18 min cap

Saturday 09.07

Teams of 4

3 rounds

1600m ski and row

Team 800m run

40 burpees and cal bike

Sunday 09.08

A1) Deficit Drop Lunge 

X4 14/side light to moderate weight (will increase the weight in the following weeks)

A2) Single Arm Lateral Raise 

X4 6-8 @ heavy weight 6-8 @ mod. Weight 4 @ heavy weight ( that is 1 round)

A3) Kneeling Paloff Press

X4 12/side rest 1-:90 in between sets 

B1)S/A Upright Row

X3 8-10reps


X3 6-8 reps up the weight if it feels good 

Rest 1min between sets 

C) EMOM 8min 

1min :30 bent hollow hold 

2min :40 contra lateral V-Ups