Programming 09.10

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 09.09


Every 2.5 mins x 9

7-5-3 back squats

3-3-3 back squats

10-10-10 front squats

*back squats - starting the sets of 3, build to a heavy set of 3 and hold across 3 sets

**pick a starting weight for front squats to hold consistent across 3 sets of 10, will go up each week for the next 4.



Db snatch 

Db goblet squats

Straight into 




RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

15 min cap

Tuesday 09.10


18 mins AMRAP for quality 

4 pull ups with 5 second hold at top 

8 seated DB press

12 tuck ups

16 (weighted) shoulder taps

1 min rest


Fight gone bad style

1 min DB push press

1 min ski cals

1 min slam balls

1 min bike cals

1 min plate jumps

1 min rest

RX: 35/25lbs ball and dbs, 7/6 45lbs plates

L2: 30/20lbs dbs, 25/15lbs ball, 5/4 45lbs plates

L1: 25/15lb dbs and ball, 3/2 45lbs plates

Wednesday 09.11


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

12/14 heavy DB snatch (heavier than you’d normally use in a workout)

90 seconds bike/ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

3 rounds 

8-10 double KB front squats

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

1 TGU each side
5 push ups

10 v-ups

*3rd week of TGU, move up in weight if you’re comfortable

Thursday 09.12


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.



In pairs

50 BB ‘synchro’ lateral hops over BB

400m run

3 power cleans

3 hang squat cleans

3 squat cleans

Friday 09.13


Every 2.5 mins x 6

6 push jerk

3 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.


18 minute clock

800m run buy in

Straight into`

3, 6, 9, 12…. (ascending ladder)

SA DB hang clean and jerk

SA DB OH lunge


*20 jumping lunges after each round

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 09.14

Teams of 3

200 cal row

150 plate jumps

200 cal ski

150 burpees

200 cal bike

Sunday 09.15

A1) Deficit Drop Lunge 

X4 12/side increased weight from last week (KB in FR pos. DB/KB in suitcase pos.)

A2) Single Arm Lateral Raise 

X4 6 @ heavy 8 in mod. Weight 4 @heavy weight

A3) Elevator Ring Dips

X4 4-6 reps @3312 rest 1-:90 in b/t rounds  

B1) Telle Lateral Raise 

X3 LIGHT 12 reps 

B2) Single Leg Squat to plate stack 

X3 10-12/side moderate weight x20X1 

C) 3-4rds 

14 Pike rowers 

:45 weighted hollow hold (unweighted is okay as well)