Programming 12/03-12/09

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. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.

Generally, day by day it will look like this…

Monday - lower body strength + short workout

Tuesday - one long workout

Wednesday - barbell strength + short workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - barbell complex + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 12.03

Strength:

Every 3 mins x 6

6 back squats

*less reps, go heavier

6 x

2 mins on / 1 min off

10 heavy ball squats

10 burpees

ME SPRINT bike/ski/row (2 times on each)

Use a heavier ball than you are used to, definitely heavier than for slams.

RX: HEAVY as possible - 70, 60, 50, 35

L2: 35/25

L1: 25/15

Tuesday 12.04

EMOM 18
1. Bike

2. Ski

3. Row

RX: 14/12 cals
L2: 12/10 cals
L1: 10/8 cals

REST 4 mins

AMRAP 18
30 ball slams
20 lunges

10 push press

*3 man makers every 3 mins

Wednesday 12.05

Strength:

5x5 Deadlift
5 strict toes to bar in rest

*heavier than last week

Workout:

2 rounds
400m run

40 burpees
40 cal bike/ski/row

20 min time cap

Thursday 12.06

Strength:

Every 3 mins x 6
4-6 pull ups

6 SA kneeling strict press each side
40 second hollow hold

Workout:

3 x 5 minute windows
15-12-9
Row
Db Snatch
15-12-9
Bike
KB deadlift
15-12-9
Ski
Push press

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 12.07

Strength:

Every 3 mins x 6

2 power clean + 3 front squat

Workout:

4 rounds

20 KB swings

10 cal bike/ski/row

20 goblet squats

10 cal bike/ski/row

20 min time cap

ADV: 32/24kg

L2: 24/16kg

L1: 16/12kg

Saturday 12.08

Workout:

Teams of 3
8k ski

*10 db lunges after every change

**team 200m run every 5 mins


45 min time cap

RX: 50/35lbs
L2: 35/25lbs
L1: 25/15lbs

Sunday 12.09

A)Deadlift

5-5-3-3 building in weight rest as needed

B1) Weighted Push ups

X3 find a challenging weight 10 reps rest: :90

B2)Strict Pull ups

X3 4-6 rest:as needed

C)Hollow body variations tababta (3-5 reps in each position)

:20/:10 off contra lat/v-up/just legs/hollow hold


Programming 11/26-12/02

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. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - lower body strength + short workout

Tuesday - one long workout

Wednesday - barbell strength + short workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - barbell complex + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 11.26

Strength:

Every 3 mins x 6

8 back squats

*same reps as last week

*either hold a heavy set or build to more than last week

AMRAP 8

20 cal bike/ski/row
20 ball slams
20 russian twists with ball

Rest 2 mins

AMRAP 8
10 cal bike/ski/row
10 ball slams
10 russian twists with ball

RX: 35/25lbs ball
L2/L1: 25/15lbs ball

Use same machine throughout

Tuesday 11.27

Workout:

AMRAP 40

30 cal row/bike/ski

30 sit ups

30 jumping lunges

*run 400m every 5

Wednesday 11.28

Strength:

5x5 Deadlift

20 second l hang in rest

* Add weight from last week

* Scale to knee raise hold

Workout:

21-18-15-12-9-6

Cal bike/ski/row

KB swings

Air squats

20 min time cap

*81 reps of each, exact same as last week. Can you go faster?

ADV: 32/24kg

L2: 24/16kg

L1: 16/12kg

Thursday 11.29

Strength:

EMOM 18

  1. 6-8 pull ups

  2. 10 kb bent over rows

  3. 30 second hollow rocks

Workout:

AMRAP 16

YGIG

200m row/ski sprint
12 unbroken db thrusters

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 11.30

Strength:

Every 2 mins x 8

3 hang squat clean + 2 thrusters

Workout:

EMOM 18

  1. 12 d-ball over the shoulder

  2. 15/12 cal bike

  3. 12 single DB squat clean

ADV: 50/35lbs d-ball and DBs

L2: 35/25lbs

L1: 25/15lbs

Saturday 12.01

Workout:

Teams of 3

5 rounds

50 push press

50 burpees

50 ball slams

*every 5 mins 30 cal bike

45 min time cap

Sunday 12.02

A)Pull Up Negatives

5X 4-6 2 sec pause @ the top 2 sec decent rest 2min

B1)Landmine Press

X3 8/arm rest: as needed

B2)Rear elevated split squat

X3 10/leg  rest: :30

B3)DB reverse flys

X3 12 reps (light)

C1)Pike Rowers

X2 14

C2)Hollow body hold

X2 :20

Programming 11/19-11/25

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. Lot’s of unilateral strength work to iron out any in balances and help bullet proof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…


Monday - lower body strength + short workout

Tuesday - one long workout

Wednesday - barbell strength + short workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - barbell complex + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 11.19

Strength:

Every 3 mins x 6

8 back squats

*less reps, heavier weight than 10s

Workout:

5 rounds

200m run

20 db hang clean + jerk (10 each side)

10 db goblet squat

18 min time cap

ADV: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Tuesday 11.20

Workout:

3 x

AMRAP 6

10 cal bike/ski/row

10 burpees

Rest 1 min

AMRAP 6

20 sit ups

10 db thrusters

Rest 1 min

42 mins total

ADV 35/25 lbs

L2 25/15lbs

L1 15/10 lbs

Wednesday 11.21

Strength:

5x5 Deadlift

20 russian twists in rest

* Add weight from last week

Workout:

27-21-15-9-15-21-27

Cal bike/ski/row

KB swings

Air squats


ADV: 32/24kg

L2: 24/16kg

L1: 16/12kg

Thursday 11.22

Thanksgiving special - teams of 4

1000 cal row

Rotate when you complete:

4/6/8 burpees

6/8/10 db snatch

8/10/12 cal ski

Friday 11.23

Strength:

Every 2 mins x 8

3 hang squat clean + 2 push press

Workout:

AMRAP 18

15/12 cal bike/ski/row

20 kb deadlifts

*10 d-ball over the shoulder every 3 mins

ADV: 32kg/24kg kb, 50/35lbs ball

L1: 24kg/16kg kb, 35/25lbs ball

L2: 16/12kg kb, 25/15lbs ball

Saturday 11.24

2 x partner workouts

18 min AMRAP

YGIG - full rounds

10 cal bike (sprint)

20 d-ball front squats (unbroken)

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Rest 4 mins

18 min ascending ladder: 4, 8, 12, 16, 20.... etc

DB lunge

DB hang clean

DB push press

Partner A works on DB complex while partner B runs 200m. Swap when partner B gets back. Partner B takes over where Partner A finished.

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Sunday 11.25

A)Max effort Strict Pull ups (test)

B1)Goblet Cursty Squats (working weight)

X4 24reps(12/side) rest :90

B2)Bent Over Barbell Row Prone grip

X4 10-12 reps x30X2 rest :60

B3)Hammer Curls

X4 20-25 reps (light weight)

C1) Abmat Sit ups

X2 25

C2) V-ups

X2 10-12

Programming 11/12 - 11/18

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. Lot’s of unilateral strength work to iron out any in balances and help bullet proof your body. This is great for beginners looking to gain strength and stability for the main classes.

Generally, day by day it will look like this…

Monday - lower body strength + short workout

Tuesday - one long workout

Wednesday - barbell strength + short workout

Thursday - gymnastic/core strength + interval workout

Friday - barbell complex + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 11.12

Strength:

Every 3 mins x 6

10 back squats

* If you did it last week and built, try to build to increase across all sets
* If you did it last week and held the same weight, try to increase and hold.

Workout:

20/15 cal bike/ski/row

Straight into:

5 rounds

15 russian swings

10 burpees

Straight into:

20/15 cal bike/ski/row

ADV:32/24kg kb

L2: 15/10cal, 24/16kg kb

L1: 12/8cal, 16/12kg kb

15 min time cap

Tuesday 11.13

Workout:

40 min AMRAP

800m run

60 lateral db hops

40 db lunges

20 db push press

ADV 50/35 lbs

L2 30/20lbs

L1 20/10 lbs

Wednesday 11.14

Strength:

5x5 Deadlift

30 second plank in rest (weight if needed)

* Add weight from last week

Workout:

5-10-15-20-25-30

Jumping ball slams

12/10 cal row/ski/bike every round

L2: 10/8 cal

L1: 8/6 cal

Thursday 11.15

Strength

Emom 15

1. 4-5 tempo pull ups 3-1-X-2

2. 6 kneeling SA db strict press

3. 30 second hollow hold

Workout:

YGIG

4 rounds each

200m run

16 db snatch

12/10 cals row/ski/bike

ADV: 50/35lbs

L2: 35lbs/25lbs, 10/8 cals
L1: 25lbs/15lbs, 8/6 cals

20 minute time cap

Friday 11.16

Strength:

Every 3 mins x 6

2 hang power cleans + 2 front squats + 2 push press

Workout:

AMRAP 15

20 d-ball squats

15 sit ups

10 d-ball over the shoulder

5 man makers

ADV: 50/35lbs ball and dbs

L2: 35/25lbs ball and dbs

L1: 25/15lbs ball and dbs

Saturday 11.17

LAUNCH DAY! Attend a class to be in draw for one year FREE membership!

Free give aways from local companies for everyone. Bring a friend!

Classes at 8:30, 9:30 and 10:30

Workout:

The Ladder!

Sunday 11.18

A) 1RM Strict Press (test)

B1)Filly Press

X3 6-8/arm x21X0 rest as needed

B2)Dual KB Bent over row

X3 12-14 rest :45

B3)Single Leg RDL

X3 12/side rest as needed

C) 3 pos. Plank holds

X3 :30 each position (middle/Right side/Leftside/middle)

Programming 11/05 - 11/11

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. Lot’s of unilateral strength work to iron out any in balances and help bullet proof your body. This is great for beginners looking to gain strength and stability for the main classes.


Generally, day by day it will look like this…

Monday - lower body strength + short workout

Tuesday - one long workout

Wednesday - barbell strength + short workout

Thursday - gymnastic/core strength + interval workout

Friday - barbell complex + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding - iron out imbalances and bullet proof your body from injury.


Monday 11.05


Strength:

Every 3 mins x 6

10 back squats

Build weight across and record numbers


Workout:

5 rounds

15/10 cal ski/bike/row

25 KB russian swings


Time cap 15 mins


Tuesday 11.06


Workout:

3 x 12 min AMRAP on, 3 mins off

  1. 20/15 cal ski, 15 DB snatch, 10 SA push press

  2. 20/15 cal bike, 15 jumping lunges, 10 ball slams

  3. 20/15 cal row, 15 KB goblet squats, 10 KB russian twists


Wednesday 11.07


Strength:

5x5 Deadlift

30 second hollow hold in rest


Workout:

30 cal bike/ski/row

Straight into:

3 rounds
20 sit ups
5 D-Ball over the shoulder

Straight into:

30 cal bike/ski/row

Thursday 11.08


Strength:

EMOM 12

  1. 4-5 pull ups (scale to jump up and controlled lower or tough ring rows)

  2. 6 DB strict press

  3. 30 second high plank (scale to low plank)



Workout:

Every 4 mins x 4

400m run

20 burpees


Friday 11.09


Strength:

Every 3 mins x 6

3 hang power cleans

2 front squats


Workout:

45 seconds on, 15 seconds off x 20

  1. Ski

  2. DB front squats

  3. Row

  4. DB push press



Saturday 11.10


Teams of 3

30 rounds total - indian file

18/14 cal bike

14 db snatch

10 kb swings

45 min time cap


Sunday 11.11


A1)Weighted Push ups

X3 find a challenging weight 10 push ups

A2) Bent over barbell row

X3 8-10 reps x30X2 rest 1min

A3)KB mixed rack + suitcase walking lunge

X3 12/leg rest as needed

B1) Russian plate twist

X3 x24 rest :30

B2)Knee tucks

X3 12-15 rest :30