Programming 09.16

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

Monday 09.16


Every 2.5 mins x 9

7-5-3 back squats

3-3-3 back squats

10-10-10 front squats

*back squats - 4 sets at the heavy weight that you did 3 at last week.

**3 sets of 10 front squats, go up from last week.



DB push press



RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

15 min cap

Tuesday 09.17


18 mins AMRAP for quality 

4 ring dips - add weight 

8 prone rows (bench)

12 weighted sit ups

1 min rest


5 rounds

15 KB swings

400m run

40 KB lateral hop

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

18 minute cap

Wednesday 09.18


Same as 2 weeks ago, try to progress weights/increase meters.

Aim to use the same machines as previous weeks and improve scores.

3 rounds

10 heavy D-ball over the shoulder (heavier than you’d normally use)

90 seconds ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

3 rounds 

10 heavy d-ball squats 

90 second ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

32 mins start 

3 rounds

12 heavy KB swings

30 second bike

Rest ~2 mins

Partner A: Part A 0, 4, 8. Part B 15, 19, 23. Part C 32, 35, 38

Partner B: Part A 1, 5, 9. Part B 16, 20, 24. Part C 33, 36, 39

Partner C: Part A 2, 6, 10. Part B 17, 21, 25. Part C 34, 37, 40

Thursday 09.19


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

****10 minute timer. 4 mins to complete the 20 + 3 x 2 minute windows for the 10s.


25 min partner AMRAP

20 burpee plate jumps

40 DB thrusters

800m ski/row (only row if more than 10)

RX: 50/35lbs, 7/6 45lbs plates

L2: 95/65, 5/4 45lbs plates
L1: Dbs, 3/2 45lbs plates

Friday 09.20


Every 2.5 mins x 6

5 push jerk

4 weighted pull ups

*push jerks will go down in reps each week with pull ups going up. Aim to do a weight for pull ups that you can keep the same and end up doing 6 reps at in week 4.


4 rounds

1 min wall balls

1 min DB snatch

1 min bike

1 min rest

RX: 50/35lbs, 20/14lbs

L2: 35/25lbs, 14/10lbs

L1: 25/15lbs, 10/6lbs

*stagger start so everyone goes in same order

Saturday 09.21

Teams of 4

10 rounds each

10 DB hang clean + jerk

8 DB goblet squats

6 burpees

*600 cal bike in rest

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Sunday 09.22

A1)Deficit Drop Lunge 

X3 10/side same weight as last week 

A2)S/A Bent Over KB Row 

X3 6-8/side mod/heavy x21X3 

A3)Elevator Ring Dips 

X3 4-6reps 3sec hold in each pos. of the dip 

Rest 1-:90 b/t sets 

B1)Banded Hamstring Curls 

X3 15/leg 

B2)Telle Lateral Raise 

X3 10 reps up the weight from last week 

B3)S/L Squat to plate stack or Bench 

X3 10-12/side use a weight if it feels comfortable 


S/A Get up sit up 10/side 

Pike Rowers 14reps