Programming 04.22

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 - deadlifts + OH pressing + short workout

Tuesday - one long workout

Wednesday - body armour + interval workout

Thursday - squats + medium workout

Friday - bench + other upper body + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 04.22

Strength:

Every 3 mins x 6
5 dead stop deadlifts
5 db strict press + 5 db push press

*good set up on every lift

Workout:

3 rounds

20 KB swings
10/8 cals

20 ball slams

10/8 cals

15 min time cap

RX: 32/24kg, 35/25lbs

L2: 24/16kg, 25/15lbs

L1: 16/12kg, 25/15lbs


Tuesday 04.23

Workout:

1 round:

1 mile run

50 db snatch

40 jumping lunges e/s

30/25 cals

20 push ups

10 devils press

Rest 3 mins

2 rounds:

800m run

25 db snatch

20 jumping lunges e/s

15/12 cals

10 push ups

5 devils press

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Wednesday 04.24

Strength:

16 mins AMRAP for quality

16 SA OH DB lunge (8e/s - heavier than normal)

10 weighted push ups

50m farmers carry

Workout:

5 rounds
40on/20off
Bike

Burpee box jumps

DB push press

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

L2: 35/25lbs, 5/4 45lbs plates

L1: 25/15lbs, 3/2 45lbs plates

Thursday 04.25

Strength:

Every 2.5 mins x 6
5 back squats

Then
1 set of 20 back squats

Workout:

AMRAP 15
200m run
12 DB deadlift
1 man maker (no rows)

*man maker increases by 1 each round

RX: 50/35lbs, 35/25lbs

L2: 35/25lbs, 25/15lbs

L1: 25/15lbs, 25/15lbs


Friday 04.26


Strength:

Every 3 mins x 5
5 bench press

10 hammer curls

15 row pikes

Workout:

EMOM 18

10 hang squat cleans

12 DB plate step overs

14/12 cal row

RX: 115/85lbs, 35/25lbs, 6/5 45lbs plates

L2: 85/55lbs, 25/15lbs, 5/4 45lbs plates

L1: DB cleans, 15/10lbs, 4/3 45lbs plates


Saturday 04.27

Team of 3:

2 rounds

100 cal bike

100 KB swings

100 cal ski

100 KB goblet squats

*10 team burpees every 5 mins

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg


Sunday 04.28

A1) S/A DB Bench Press

X4 6/each side x31X1 rest :45-1min build from last week

A2) BB Goodmornings

X4 8 reps build in weight from last week x21X1 rest as needed

B1) Banded DeadLifts

X3 6-8 reps clean grip x30X1 strict tempo

B2) Crossbody KB F.C,

X3 50mR/50mL HEAVY

C) 2 sets of rest 1 min/bt sets

6 knee raises right into

6 knees to elbow right into

6 T2B


Programming 04.15

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 - back squats + c2b pull ups + workout

Tuesday - one long workout

Wednesday - strength endurance deadlift + machine sprint + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 04.15

Strength:

15 mins to find:

1rm back squat

ME c2b pull ups (or whatever variation you’ve been doing)

*good form on back squats - space behind if you need to ditch bar… learn how to safely ditch bar or have spot.

Workout:

3 rounds

400m run

30 cal bike/ski/row

20 OH KB lunges (10e/s)

10 SA KB thrusters (5e/s)

20 min time cap

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg



Tuesday 04.16

Workout:

EMOM 18

  1. 5 strict pull ups/ring rows + 10 jumping air squats

  2. 7 KB deadlift + 7 KB swing + 7 goblet squat

  3. 16 DB snatch


RX: 32/24kg, 50/35lbs

L2: 24/16kg, 35/25lbs

L1: 16/12kg 25/15lbs

Rest 4 mins

AMRAP 18

40 cal bike/ski/row

20 slam balls

40 russian twists with ball

20 push ups

RX: 35/25lbs

L2: 25/15lbs


Wednesday 04.17

Strength:

15 mins to find 1rm deadlift

*be safe when doing it!

Straight into:

1 minute max effort bike

*record cals

Workout:

9 min time cap

10 rounds

7 thrusters

7 burpees

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Thursday 04.18

Strength:

15 mins

Find a heavy (ideally 1rm) bench press

0-3mins 5 bench press + 40 second hollow hold

3-6 mins 4 bench press + 40 second hollow hold

6-9 mins 3 bench press + 40 second hollow hold

9-15 mins single presses to find 1rm


Workout:

Every 3 mins x 6
15/12 cal ski

12 DB push press

9 d-ball over the shoulder

RX: 50/35lbs

L2: 12/9 cals, 35/25lbs

L1: 9/6 cals, 25/15lbs

*sprint efforts.



Friday 04.19

Strength:

15 mins

Find a heavy full clean

*good technique in cleans, good positions in squats

**if new choose an easier variation - hang squat clean, power clean or hang power clean

Workout:

5 rounds:

1 min ME bike

1 min ME power cleans

1 min ME burpee plate jumps

1 min rest

RX: 135/95lbs BB, 7/6 45lbs plates

L2: 95/65lbs BB, 5/4 45lbs plates

L1: DB power cleans, 3/2 45lbs plates


Saturday 04.20

Team of 3:

1-15

DB front squats

Burpees

Bike cals

1 person working on squats and burpees.

1 person working on bike.

1 person resting.

Next person starts working after previous person finishes burpees.

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Sunday 04.21


A1) S/A DB Bench Press

X4 8/es x31X1 rest :45-1min (moderate weight full ROM)

A2) BB Goodmornings

X4 10 reps (light to moderate weight) rest as needed

B) Banded KB Complex

X3 Build From Last week

10 Banded G.Squat

10 Banded KBS

10 Banded KB DL

Rest :90 before next set. Unbroken

C)2-3 sets

15 Get Up Sit Ups

:25 sec Hollow Hold


Programming 04.08

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 - back squats + c2b pull ups + workout

Tuesday - one long workout

Wednesday - strength endurance deadlift + machine sprint + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 04.08

Strength:

Every 2 mins x 8

2 back squat

*in rest 2 big sets of c2b, AMRAP -1… drop off before failure. z

(building to a 1rm back squat and ME c2bs next week)

Workout:

21-18-15-12-9-6-3

Cals bike/ski/row

KB swings

*30 lateral KB hops after every round

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Tuesday 04.09

Workout:

18 min AMRAP

400m run

20 sit ups

50m farmers carry

Rest 4 mins

18 min AMRAP

400m ski (or row if class has more than 10)

20 OH plate lunges

10 d-ball over the shoulder

RX: 32/24kg KB, 50/35lbs ball, 45/25lbs plate,

L2: 24/16kg KB, 35/25lbs ball, 25/10lbs plate,

L1: 16/12kg KB, 25/15lbs ball, bodyweight lunges,

Wednesday 04.10

Strength:

Every 3 mins x 6

2 deadlift (can be touch and go)

3 strict ttb

*go heavy, take good rest

Into:

30 second max effort bike

Workout:

9 min time cap

15/10 cal buy in

5 rounds

10 Ball squats

10 Ball slams

15/10 cal cash out

RX: 35/25lbs

L2/:L1: 25/15lbs


Thursday 04.11

Strength:

15 mins

Find a heavy (ideally 1rm) strict press

0-3mins 5 strict press + 20 heavy twists

3-6 mins 4 strict press + 20 heavy twists

6-9 mins 3 strict press + 20 heavy twists

9-15 mins single presses to find 1rm

Workout:

6 rounds 2mins on/1min off:

25/20 cal buy in

ME burpees

*scale calories if needed, no more than 90 seconds on the machine.

**twice through on each machine


Friday 04.12

Strength:

Every 2 mins x 8

1 clean

1 front squat 32x1

*good technique in cleans, good positions in squats

**more sets, less movements in complex - try to build to a heavy weight

Workout:

‘DB Macho Mile’

4 rounds

400m run

3 rounds of DB Macho Man

*Macho Man = 3 PC, 3 FS, 3 STOH

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Saturday 04.13

Teams of 3

250 cal bike

1 mile team run

250 cal ski

*10 DB plate step overs + 5 burpee plate jumps after every effort

RX: 35/25lbs

L2: 25/15lbs

L1: 15/10lbs

Sunday 04.14

A1)Behind the neck Strict Press

6/4/2/2 rest 1min-:90

A2)Weighted Plank

X4 :45-1min rest as needed

B) Banded KB Complex

X3 find a working weight

10 banded G.Squat

10 banded KBS

10 banded KB DL

Rest :90 after each set and attempt unbroken every set

C) 2-3 sets of rest :45/bt sets

14 Pike Rowers

:20 sec Hollow Hold


Programming 04.01

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 - back squats + c2b pull ups + workout

Tuesday - one long workout

Wednesday - strength endurance deadlift + machine sprint + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 04.01

Strength:

Every 3 mins x 6

4 back squat

6 strict c2b pull ups

(building to a 1rm back squat and ME c2bs in a few weeks)

Workout:

30on/30off x 8

Cals (bike/ski)

Thrusters

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Tuesday 04.02

Workout:

6 x 6 mins on/1 min off

Each one twice:


1.

400m buy in

3 rounds:

5 strict pull up/ring rows

10 push up

15 air squats

ME row


2.

400m buy in

3 rounds

10 plate jumps

10 ball slams

ME bike

3.

400m buy in

3 rounds

10 sit ups

10 KB goblet squats

ME ski

RX: 32/24kg KB, 35/25lbs ball, 7/6 45lbs plates

L2: 24/16kg KB, 25/15lbs ball, 5/4 45lbs plates

L1: 16/12kg KB, 25/15lbs ball, 3/2 45lbs plates

Wednesday 04.03

Strength:

Every 2.5 mins x 5

5x3 deadlift (can be touch and go)

5 strict TTB

Straight into:

10 minute window

15 heavy KB swings

100m row sprint

*aiming to build sprint power on machines - record fastest time

**use heavier KB than normal - double KB if you normally use 32kg

Workout:

12 min time cap

22-18-14-10

Db snatch

Sit ups

Burpees

Sit ups

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Thursday 04.04

Strength:


Every 4 mins x 4

4 heavy bench press

5 DB strict press + 10 DB push press

12 row pikes

Workout:

3 x 6 minute windows

10/8 cal buy in

3 rounds of ‘DB DT’

10/8 cal cash out

*Once on each machine

**DT = 12 DL, 9 PC, 6 PP

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 04.05

Strength:

Every 3 mins x 6

1 power clean

1 squat clean

1 hang squat clean

1 front squat 32x1

*good technique in cleans, good positions in squats

Workout:

EMOM 18

14/12 cal ski

12 DB weighted step ups

10 hang squat cleans

RX: 35/25lbs DBs, 115/85lbs BB, 6/5 45lbs plates

L2: 25/15lbs DBs, 85/65lbs BB, 4/3 45lbs plates, 12/10 cal ski

L1: 25/15lbs single DB, 25/15lbs DB goblet squats, 3/2 45lbs plates, 10/8 cal ski


Saturday 04.06

Ash’s bday cardio train - 04/07/93 - 26 years old

Teams of 3

93 cal bike

26 team burpees

93 cal ski

26 team burpees

93 cal row

26 team burpees

93 cal ski

26 team burpees

93 cal bike

*400m team run every 7 mins



Sunday 04.07

Coach Ash’s gains train B-day FBB

4x

A1) Bench dips 18 reps

A2) Curls for the GIRLS (Girls rule the world) 14 reps (heavy)

A3) DB Goblet squats 10 reps 23x1 (heavy)

3x

B1) Plate over head lunges 18 reps

B2) Bottoms up KB press 14 reps (7 e/s)

B3) Cross body KB farmers carry 50m/r, 50m/l

C) 30on/30off x 5 (10mins total)

Weighted sit ups

Weighted plank


Programming 03.25

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 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 - back squats + c2b pull ups + workout

Tuesday - one long workout

Wednesday - strength endurance deadlift + machine sprint + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 03.25

Strength:

Every 3 mins x 6

5 back squat

5 strict c2b pull ups

(building to a 1rm back squat and ME c2bs in a few weeks)


Workout:

150 Slam balls

*EMOM death by cals on a machine

(1 cal on minute 1, 2 on minute 2 etc.)

RX: 35/25lbs

L2/L1: 25/15lbs

Tuesday 03.26

Workout:

50 cal bike/ski/row buy in

12 days of Xmas style

10 devils press

9 thrusters

8 push press

7 push ups

6 sit ups

5 front squats

4 front rack lunges

3 DB snatch

200m run

1 man maker (no rows)


50 cal bike/ski/row cash out

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Wednesday 03.27

Strength:

15 mins to complete

5x5 deadlift (can be touch and go)

30 second hollow rocks in rest (make sure they are done correctly, learn good form on the movement)

*aim to be close to what you built to on the 5 dead stop deadlifts a few weeks ago, try to do 5 heavy sets similar weight across.

Straight into:

10 minute window

15 heavy KB swings

100m row sprint

*aiming to build sprint power on machines - record fastest time

**deadlift should be slightly heavier than last week

Workout:

9 min time cap

15/10 cal bike/ski/row buy in

5 rounds:

10 double KB deadlift

10 burpees

15/10 cal bike/ski/row cash out

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg


Thursday 03.28

Strength:

Every 4 mins x 4

4 BB strict press (should be heavy, last 2 reps should be tough)

8 feet elevated ring rows 31x2

20 windscreen wipers holding plate

Workout:

15 min AMRAP

YGIG (run together, split rest up however you like)

400m run

40 push ups

40 DB power cleans

40 sit ups

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Friday 03.29

Strength:

Every 3 mins x 6

2 cleans

2 front squats 32x1

*good technique in cleans, good positions in squats

Workout:

0-7 mins

Row 1k, ski 1k or bike 60/50 cals

*if you did one last week, choose a different one.

7-17 mins

EMOM 10
12 DB lunges

12 BB push press

RX: 50/35lbs, 115/85lbs

L2: 35/25lbs, 85/55lbs

L1: 25/15lbs, DBs for both


Saturday 03.30

Teams of 3:

30 rounds

10/8 cal ski

8 DB snatch

6 burpees

*500 cal bike in rest

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs



Sunday 03.31

A1) Close Grip Bench Press

X4 4-6 reps x22X1 rest 1-1:30 min (heavy)

A2)Landmine Neutral Row

X4 8-10/each side

B1)Crossbody KB/DB Split Squat

X3 8/side rest 1min

B2) Banded KBS

X3 12-14 reps rest as needed

C1) Pike Rowers

X3 14 reps

C2)Elbow to Tall Plank

X3 :30-:35


Programming 03.18

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 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 - back squats + chin ups + workout

Tuesday - one long workout

Wednesday - heavy deadlift + deadlift speed work + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 03.18

Strength:

Every 3 mins x 6

5-3-1-5-3-1 back squat

1 weighted chin up

*second wave should be heavier - build to a heavy single, not a 1rm

**find a heavy single chin up

Workout:

80 cal bike/ski/row

80 lateral KB hops

80 KB swings

80 lateral KB hops

800m run

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Tuesday 03.19


Workout:

12 min AMRAP

500m row

10 man makers (without the rows)

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

rest 2 mins

12 min amrap

40/30 cal bike

20 goblet KB lunges

RX: 32/24kg
L2: 24/16kg
L1: 16/12kg

rest 2 mins

12 min amrap

500m ski

20 heavy weighted d-ball sit ups

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


Wednesday 03.20

Strength:

Every 2.5 mins x 6

2 dead stop deadlifts

2 strict ttb + 10 second L hang

Straight into:

10 minute window

3 rounds (take good rest)

10 touch and go deadlifts ~50/60% of previous deadlifts

20 second bike

*aiming to build sprint power on machines - record max cals

**deadlift should be slightly heavier than last week

Workout:

9 min time cap

30-20-10

Bike/ski/row cals

Ball slams

RX: 35/25bs

L2/L1: 25/15lbs


Thursday 03.21

Strength:

Every 4 mins x 4

6 Bench press

6 DB Z press 31x2

30 seconds KB deadbug

Workout:

3 x 5 mins on/1min off

400m run buy in

AMRAP

10 SA DB hang clean and jerk

8 SA OH lunges (4e/s)

6 burpees

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 03.22

Strength:

Every 3 mins x 6

1 full clean

2 hang squat cleans

2 front squats 32x1

*good technique in cleans, good positions in squats

Workout:

0-7 mins

Row 1k, ski 1k or bike 60/50 cals

*if you did one last week, choose a different one.

7-17 mins

EMOM 10
15 heavy KB swings

12 D-ball over the shoulder

RX: 32/24kg, 50/35lbs

L2: 24/16kg, 35/25lbs

L1: 16/12kg, 25/15lbs

*Choose heavier weights that normal.

Saturday 03.23

Teams of 3:

175 cal ski

*10 OH plate lunges after every effort

**10 team burpees every 6 mins


175 cal row

*10 OH plate lunges after every effort

**15 team air squats every 6 mins

175 cal bike

*10 OH plate lunges after every effort

**10 team burpees every 6 mins

RX: 45/25lbs plate

L2: 2515lbs plate

L1: unweighted lunges


Sunday 03.24

A1) BB Z Press

X4 6-8 x31X1 rest 1min

A2) 90 degree Squat Hold

X4 :30-:35sec hold rest as needed

B1) BB Goodmorning

X3 10 reps x30X1 strict tempo (light to moderate weight)

B2) Weighted Russian Step Ups

X3 12/leg rest :30 b/t leg

C) 3-4rds of

10-12 KB get up sit ups

:30 bent hollow hold


Programming 03.11

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 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 - back squats + chin ups + workout

Tuesday - one long workout

Wednesday - heavy deadlift + deadlift speed work + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 03.11

Strength:

Every 3 mins x 6

6-4-2-6-4-2 back squats

2 weighted chin ups


*second wave should be heavier

**chin ups building to 1rm in coming weeks

Workout:

5 rounds

200m run

15 ball squats

10 cal bike/ski/row

5 d-ball over the shoulder

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Tuesday 03.12

Workout:

40 min AMRAP

30 sit ups

30 KB swings

30 lateral KB hops

30 KB goblet squats

30 grasshoppers

30 KB deadlifts

*every 5 mins do that amount of cals on a machine… 5 cals on minute 5, 10 cals on minute 10 etc


RX: 32/24kg

L2: 24/16kg

L1: 16/12kg




Wednesday 03.13

Strength:

Every 2.5 mins x 6

3 dead stop deadlifts

20 second l hang

Straight into:

10 minute window

3x

10 touch and go deadlifts ~50/60% of previous deadlifts

20 second bike

(take at least 2 mins rest)

*aiming to build sprint power on machines - record max cals

**deadlift should be slightly heavier than last week

Workout:

9 min time cap

27-21-15-9

DB snatch

Burpees

RX: 50/35lbs

L2: 35/25bs

L1: 25/15lbs


Thursday 03.14

Strength:

Every 4 mins x 4

6 BB strict press

6 double KB rows 3x13

10 second flutter kick, into 10 second leg raise, into 10 second hollow hold


Workout:

DB The Chief

5 x 3 mins on/1 min off

3 power cleans

6 push ups

9 air squats

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Friday 03.15

Strength:

Every 3 mins x 6

2 hang squat cleans

3 front squats 32x1

*good technique in cleans, good positions in squats


Workout:

0-7 mins

Row 1k, ski 1k or bike 60/50 cals

7-17 mins

EMOM 10
14 BB front squats

14 DB push press


RX: 115/85lbs, 50/35lbs

L2: 24/16kg KB goblet, 35/25lbs

L1: 16/12kg KB goblet, 25/15lbs

*RX takes priority on barbell. But if space and people want to use barbell they can scale weight or reps.


Saturday 03.16

Teams of 3

2k row buy in

*10 KB swings after every effort

8 rounds each

8 DB thrusters

8 burpees

*8/6 cal bike sprint after each round

2k row cash out

*10 KB swings after every effort

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg


Sunday 03.17

A1) Behind The Neck strict press

X4  8/6/4/2 rest 1min

A2) Plank Hold

X4 :40-:45 sec weighted if possible

B) BB Glute Bridge

X3 8-10 x21X3 rest 1min

C) 12min Move @ sustainable pace

4-6 mixed grip pull up x21x1

6-8 knees to elbow

S/A DB farmers carry 50m/R 50m/L (heavy)




Programming 03.04

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 - back squats + chin ups + workout

Tuesday - one long workout

Wednesday - heavy deadlift + deadlift speed work + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 03.04

Strength:

Every 3 mins x 6

7-5-3-7-5-3 back squats

3 weighted chin ups

*second wave should be heavier

**chin ups building to 1rm in coming weeks

Workout:

4 x 45 on / 15 off

Bike

Plate jumps

Row

Sit ups

RX: 7/6 45lbs plates

L2: 5/4 45lbs plates

L1: 3/2 45lbs plates


Tuesday 03.05

Workout:

1 mile run buy in

7 rounds

20 KB goblet lunges

15 KB swings

10/8 cal bike/ski/row

5 KB snatch e/s

1 mile run cash out

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg


Wednesday 03.06

Strength:

Every 3 mins x 5

4 dead stop deadlifts (reset at bottom, but don’t take break)

3 strict ttb + 20 second L hold

(less reps than last week - go up

Straight into:

10 minute window

10 touch and go deadlifts ~60% of previous deadlifts

100m ski

*aiming to build sprint power on machines - record fastest ski time.

**set ski to 100m countdown, record exact times.

***deadlift should be slightly heavier than last week


Workout:

9 min time cap

1-10

DB front squats

Burpees


RX: 50/35lbs

L2: 35/25bs

L1: 25/15lbs


Thursday 03.07

Strength:

Every 4 mins x 4

8 bench press

6 e/s single arm DB z press 21x1

10 weighted sit ups - db bowtie, feet butterflied


Workout:

YGIG

7 rounds each

8 jumping ball slams

10 DB hang clean and jerk

12/10 cals row/ski

RX: 35/25lbs, 50/35lbs

L2: 25/15lbs, 35/25lbs

L1: 25/15lbs, 25/15lbs


Friday 03.08

Strength:

Every 3 mins x 6

1 power clean

1 hang power clean

4 front squats 32x1

*good technique in cleans, good positions in squats

Workout:

0-5 mins

Run 800m AFAP

5-17 mins

EMOM 12

7 KB deadlift

7 KB swing

7 KB goblet squat

(All 3 movements in every minute)

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

*If you can’t make the reps, lower to 6s or 5s. Make sure you get 15-20 seconds of rest per minute for the majority of the time.

RX:50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 03.09

Teams of 3 - indian file

10 rounds each

18/15 cal ski

12 deadlift

6 burpee plate jumps

RX: 185/135lbs, 7/6 45lbs plates

L2: 15/12 cals, 135/95lbs, 5/4 45lbs plates

L1: 12/9 cals, KB deadlifts, 3/2 45lbs plates

Sunday 03.10

A1) Powell Raise

X4 10-12 reps x30X1

A2) Lateral Raises

X4 8-10 moderate weight

B1)S/A OH suitcase farmers carry

X3 50m same distance as last time heavier weight

B2)Lateral Step Overs

X3 12/side 24 total weight in suitcase position

C) EMOM 8min

1min :30 Mt climbers

2min :30 Hollow Hold



Programming 02.25

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 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 - back squats + chin ups + workout

Tuesday - one long workout

Wednesday - heavy deadlift + deadlift speed work + sprint workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - cleans + tempo front squats + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 02.25

Strength:

Every 3 mins x 6

9-7-5-9-7-5 back squats

5 weighted chin ups

*second wave should be heavier

**chin ups building to 1rm in coming weeks

Workout:

Either

19.1

AMRAP 15

19 wall balls

19 cal row

20/14lbs

(only space for one male/one female per class)

Or

Fake 18.1

12/10 bike/ski/row

10 DB hang clean and jerk

8 sit ups


RX: 50/35lbs

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


Tuesday 02.26

Workout:

AMRAP 40

16 KB swings

20/16 cal bike/ski/row

10 d-ball over the shoulder

20/16 cal bike/ski/row

16 KB swings

*400m run after every round

RX: 32/24kg, 50/35lbs

L2: 24/16kg, 35/25lbs

L1: 16/12kg, 25/15lbs

Wednesday 02.27

Strength:

Every 3 mins x 5

5 dead stop deadlifts (reset at bottom, but don’t take break)

5 strict ttb

Straight into:

10 minute window

3 rounds

10 touch and go deadlifts ~60% of previous deadlifts

100m ski

*aiming to build sprint power on machines - record fastest ski time.

Workout:

9 min time cap


30 DB push press

15 burpees

30 DB front squats

15 burpees

30 DB thrusters

15 burpees

RX: 35/25lbs

L2/L1: 25/15lbs

*lighter than normal, choose a weight that you can move through this fast.


Thursday 02.28

Strength:

Every 4 mins x 4

8 BB strict press

8 double KB rows 31x3

10 heavy russian KB twists (touch floor)

Workout:

45 seconds on / 45 seconds off x 9

10/8 cal bike/ski/row

ME ball slams

RX 35/25lbs

L2+L1 25/15lbs - 25 seconds max on machine

*3 times on each machine

*25 seconds max on machine, would rather pick a low calorie total and hammer it than coast to a higher total.

Friday 03.01

Strength:

Every 3 mins x 6

2 hang power clean

5 front squats 32x1

*good technique in cleans, good positions in squats


Workout:

3 rounds

Run 400m

3 rounds

15 DB deadlifts

10 DB push press

RX:50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Saturday 03.02

Teams of 3

  1. 250m ski

  2. Double KB front rack hold

  3. Rest

*complete 8k total ski

**rotate every time someone finishes 250m

***can only ski when KBs are in front rack


Sunday 03.03

A1)Close Grip Bench Press

X4 x22X1 6-8 reps build rest :90

A2)DB Row

X4 x11X2 8-10 reps working weight rest 1min

B1)KB Front Rack Split Squat

X3 10/leg x21X1 rest as needed

B2)Pull Up Negatives

X3 4-6 reps 2sec hold @ top 2sec down rest 1min

C) 3 Position Plank Hold

X3 :30 plank :30/side plank :30 plank rest 1 min


Programming 02.18

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 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 - front squats + strict pulling + workout

Tuesday - one long workout

Wednesday - RDL + accessory lower body + workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - barbell complex + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 02.18

Strength:

18 mins to find 3rm front squat and 1rm weighted pull up

Break the 18 mins into 6x3 minute windows as normal.

Workout:

AMRAP 15

16 DB snatch

60 lateral DB hops

16 KB swings

30/25 cal bike/ski/row

RX: 50/35lbs

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

Tuesday 02.19

Workout:

The ladder!

40 mins - 8 full rounds

Ski

Goblet squat

Bike

Slam ball

Row

ADV: 8, 10. 12, 14, 10, 12, 14, 16

L2: 6, 8, 10, 12, 8, 10, 12, 14

L1: 4, 6, 8, 10. 6, 8, 10, 12

*ladies take 2 cals for machines (so round of 10 would be 10 ball slams but 8 cals)

Pace should be easy at the start, but very hard by the end.

If you fail to hit the reps one round - pick a number you can hit and stay consistent.


Wednesday 02.20

Strength:

5 rounds

8 single leg RDL each side

8 reverse lunges each side - 1kb front rack, 1 OH

*more RDL reps, at least same weight from last week

**hardest variation yet of lunges

Workout:

Gym Jones triathlon

500m ski

30 cal bike

500m row

Gym Jones standard is <5 mins for guys, <6 for girls. HARD.

Should be sub 8 mins for everyone.

Start waves on 0, 4 and 8. Fastest people go first.

*attack the bike hard for a fast time

Thursday 02.21

Strength:

In 20 mins complete 5 rounds

5 bench press

6 SA DB kneeling press each side

20-30 second L hang

Workout:

Every 3 mins x 6

16/12 cal bike

12 ball squats

8 plate jumps

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

L2: 35/25lbs, 5/4 45lbs plates, 12/10 cals

L1: 25/15lbs, 3/2 45lbs plates, 10/8 cals

*go in waves, sprint. 45 second max on the bike

Friday 02.22

Strength:

Every 2 mins x 8

1 squat clean + 1 hang squat clean

*heavier than last week

OR if you have been doing these regularly and feel comfortable…

Build to a heavy squat or power clean

Workout:

EMOM 18

14 cal ski

14 hang power clean

14 d-ball over the shoulder

RX: 50/35lbs ball, 115/85lbs barbell

L2: 35/25lbs, 35/25lbs db hpc

L1: 25/15lbs, 25/15lbs db hpc

Saturday 02.23

TEAM SOCIAL EVENT AT THE GYM

Email: team@ampassociation.com to sign up if you’re not already.


Sunday 02.24

A1) Behind The Neck Strict Press

X5 10/8/6/4/3reps x21X1 rest 1min

A2) KB Renegade Row

X5 8-10 reps find a weight that every rep is perfect and full range of motion

B1) Rear elevated Split squat

X3 10/side x22x1 rest 1-2min

B2) Glute Bridge from bench

X3 x31X2 12 reps w/Barbell

C1) Superman Hold (weighted)

X3 :30 rest :30

C2) Hollow Hold

X3 :30 rest :30


Programming 02.11

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 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 - front squats + strict pulling + workout

Tuesday - one long workout

Wednesday - RDL + accessory lower body + workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - barbell complex + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 02.11

Strength:

Every 3 mins x 6

3 front squats

2 weighted pull ups

*working towards a 1rm weighted strict pull up - add weight from last week

Workout:

3 rounds

20 DB deadlifts

15/12 cal bike/ski/row

20 DB reverse lunges

15/12 cal bike/ski/row

RX: 50/35lbs

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

Tuesday 02.12

Workout:

12mins on, 3 mins off

800m run buy in

5 rounds

10 sit ups

10 push ups

ME row cals


800m run buy in

5 rounds

10 sit ups

10 plate jumps

ME ski cals

800m run buy in

5 rounds

10 sit ups

10 ball slams

ME bike

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

L2/:L1: 25/15lbs ball, 5/4 45lbs plates

Wednesday 02.13

Strength:

5 rounds

7 single leg RDL each side

8 SA OH lunges each side (ideally KB, DB ok if KB weights don’t work)

*more RDL reps, at least same weight from last week

**OH lunge we have done in workouts, choose a heavier weight then you’re used to.

Workout:

125/100 cal bike/ski/row

*EMOM burpees going up by 1 each minute

Thursday 02.14

Strength:

In 20 mins complete 5 rounds

8 seated arnold press

8 strict toes to bar (or knee raises)

40 second weighted plank

Workout:

YGIG

4 rounds each

10 DB snatch

15 DB goblet squats

200m row/ski SPRINT

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Friday 02.15

Strength:

Every 2 mins x 8

1 squat clean + 2 hang squat cleans

Workout:

800m run

30 DB deadlifts

30 DB push press

30 DB front squats

800m run

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 02.16

Teams of 3

  1. 250m ski

  2. Double KB front rack hold

  3. Rest

*complete 8k total ski

**rotate every time someone finishes 250m

***can only ski when KBs are in front rack


Sunday 02.17

A1) Close Grip Bench Press

X4 x22X1 8reps (work to a challenging weight) rest :30

A2) Floor Press

X4 12 reps rest 1min before starting next set

B1) S/A OH Suitcase Farmers Carry

X4 50m (heavier weight in hand in suitcase pos. Lighter weight in OH pos.) rest 1min

B2) 90 degree Squat Hold

X4 :45 hold rest as needed

B3) Zottmans Curl

X4 15 reps (light weight, focus of movement!)

C) EMOM 8min

1min 20 sit ups (weighted)

2min :30 Hollow hold


Programming 02.04

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 - front squats + strict pulling + workout

Tuesday - one long workout

Wednesday - RDL + accessory lower body + workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - barbell complex + workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 02.04

Strength:

Every 3 mins x 6

4 front squats

3 weighted strict pull ups

*working towards a 1rm weighted strict pull up - add weight from last week

Workout:

20-18-16-14-12-10-8-6-4-2

DB front squats

*8/6 cal bike/ski row after every round

RX: 50/35lbs

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

Tuesday 02.05

Workout:

10 min window

800m run buy in

5 rounds

10 KB deadlift

10 plate jumps

ME row cals

rest 3 mins

10 min window

800m run buy in

5 rounds

10 push press

10 push up

ME ski cals

rest 3 mins

10 min window

800m run buy in

5 rounds

10 d-ball sit ups

10 d-ball goblet lunges

ME bike

RX:50/35lbs dbs and d-ball, 32/24kg kb

L2: 35/25lbs dbs and d-ball, 24/16kg kb

L1: 25/15lbs dbs and d-ball, 16/12kg kb

Wednesday 02.06

Strength:

5 rounds

6 single leg RDL each side

8 double KB front rack reverse lunges each side

*more RDL reps, at least same weight from last week

Workout:

7 rounds

7 DB thrusters

7 cal bike/ski/row

7 DB power cleans

7 burpees

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Thursday 02.08

Strength:

In 20 mins complete 5 rounds

10 SA DB row on bench e/s 21x3

2 TGU get up each side

10 ring push ups

Rest 60 seconds

Workout:

Every 90 seconds x 9

10/8 cal bike/ski/row

12 DB snatch

* 3 times on each machine

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Friday 02.09

Strength:

Every 2 mins x 8

1 squat clean + 1 hang squat clean + 1 push jerk

Workout:

800m run

30 d-ball squat cleans

30 ball slams

400m run

20 d-ball squat cleans

20 ball slams

200m run

10 d-ball squat cleans

10 ball slams

RX: 35/25lbs

L2: 25/15lbs

L1: 25/15lbs

Saturday 02.02

Teams of 3:

3 rounds:

100 cal bike

100 cal ski

100 KB swings

*10 team burpees every 6 mins

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg


Sunday 02.10

A1)Powell Raise

X5 12/side x30X1 rest as needed

A2) DB Front Raises

X5 10 reps rest 1min (light weight)

B1)S/A Bench Press

X4 10-12/side x32X1 rest :45

B2)KB Front Rack Squats

X4 8-10 x24X1 rest 1min (challenging weight)

C) EMOM 10min

1min :30 of tuck ups

2min 20 hollow rocks (no more than :30)


Programming 01.28

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 - front squats + strict pulling + workout

Tuesday - one long workout

Wednesday - RDL + accessory lower body + workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - barbell complex + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 01.28

Strength:

Every 3 mins x 6

4 front squats

5 weighted strict pull ups

*working towards a 1rm weighted strict pull up in a few weeks.

Workout:

6 minute ascending ladder

2-4-6-8-10…. DB thrusters

8/6 cals bike/ski/row

Score is total thrusters

RX: 50/35lbs

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


Tuesday 01.29


Workout:

AMRAP 40

40 cal bike/ski/row

30 burpees

20 SA DB push press (10 each side)

10 Alt DB snatch

*800m run every 10 mins (0, 10, 20, 30)

RX:50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 01.30

Strength:

5 rounds

5 single leg RDL each side

8 double KB front rack reverse lunges each side

Workout:

EMOM 18:

Ski

Bike

Row

RX: 14/12

L2: 12/10

L1: 10/8

Thursday 01.31

Strength:

Every 3 mins x 6

10 explosive DB bench press

10 double KB row 10x1

30 second side plank

*one plank side per round

Workout:

3 x

4 mins on, 2 min off

30/25 cal row/ski/bike

AMRAP

14 SA DB oh lunges (7 e/s)

14 ball slams

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

*once on each machine

Friday 02.01

Strength:

Every 2 mins x 8

1 squat clean + 1 front squat + 1 push jerk


Workout:

40-30-20-10

D-ball squats

Push ups

Sit ups

*200m run after each round


RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Saturday 02.02

Teams of 3

Triathlon

3k ski

300 cal bike

3k row

* one member of team must hold a 25lbs plate.
* if the plate hits the floor, team must do 400m run.


Sunday 02.03

A1)Rear Elavated Split squat x21x1 8-10/side x5

(challenging weight) rest 1 min

A2) 90 degree squat front rack hold :45 rest as needed x5

A3) DB reverse Flies (light) 15 reps x5 rest 1 min

B1) 100m Farmers Carry (increase weight from last cycle) rest :45 x4

B2) Alt. Jumping Lunges 18 reps (weighted if possible) x4 rest :90

C1)Weighted Leg Raises (light) 10-12 reps x3 rest as needed

C2) :30 Side Plank/per side rest as needed x3


Programming 01.21

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 - front squats + strict pulling + workout

Tuesday - one long workout

Wednesday - RDL + accessory lower body + workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - barbell complex + workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 01.21

Strength:

Every 3 mins x 6

5 front squats

6 strict c2b pull ups

*c2b or pull up or kb rows. No ring rows. Be careful walking from bar to rig.

Workout:

6 rounds

21 sit ups

15 cal bike/ski/row

9 DB push press

RX: 50/35lbs

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

Tuesday 01.22

Workout:

1 round

1 mile run

40 KB swings

20 KB goblet lunges

2 rounds

800m run

20 KB swings

15 KB goblet lunges

4 rounds

400m run

10 KB swings

10 KB goblet lunges

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg, halve the runs

Wednesday 01.23

Strength:

5 rounds

4 RDL

8 step ups each side

*less RDL reps, up weight

Workout:

21-18-15-12-9-6-3

Cals bike/ski/row

Burpees

Thursday 01.24

Strength:

In 20 mins complete

5 rounds

8 bench press

30 second chin over the bar hold

RX: pronated and with weight if possible.

L2: Mixed grip

L1: Supinated

Workout:

Every 3 mins x 6

15/12 cal bike/ski/row

10 DB c+j (5 e/s)

5 DB squat cleans

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

*twice on each machine

Friday 01.25

Strength:

Every 2 mins x 8

1 power clean + 1 hang power clean + 1 thruster

Workout:

EMOM 18

10 burpee plate jumps

12 DB thrusters

14/12 cal ski

RX: 50/35lbs, 6 45lbs plates

L2: 35/25lbs, 4 45 lbs plates, 12/10 cals

L1: 25/15lbs, 2 45 lbs plates, 10/8 cals

Saturday 01.26

Teams of 3

125 cal row

3 rounds each

12 ball slams

12 DB push press

125 cal bike

3 rounds each

12 ball slams

12 DB push press

125 cal ski

*8 overhead plate lunges after every change - round or cals.

RX: 50/35lbs DBs, 35/25lbs ball, 45lbs plate

L2: 35/25lbs DBs, 25/15lbs ball, 25lbs plate

L1: 25/15lbs DBs, 25/15lbs ball, 10lbs plate


Sunday 01.27

A)Retest Max effort pull ups (or try a lighter band or heavier weight for Row)

B1)Goblet Cursty Squats (working weight)

X5 24reps(12/side) rest :90

B2)Bent Over Barbell Row Prone grip

X5 10-12 reps x30X2 rest :60

B3)Hammer Curls

X5 20-25 reps (light weight)

C) Hollow scissor kicks

X3 40reps rest as needed


Programming 01.14

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 - front squats + strict pulling + workout

Tuesday - one long workout

Wednesday - RDL + accessory lower body + workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - barbell complex + workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 01.14

Strength:

Every 3 mins x 6

5 front squats

6 strict c2b pull ups

*c2b or pull up or kb rows. No ring rows. Be careful walking from bar to rig.

Workout:

4 mins on, 1 min of x 4

15 DB deadlifts

10 DB front squats

5 DB push press

RX: 50/35lbs

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

Tuesday 01.15

Workout:

24-21-18-15-12-9-6-3

Ball slams

KB swings

Sit ups

Cals bike/ski/row

*400m run after every round

RX: 32/24kg, 35/25lbs

L2: 24/16kg, 25/15lbs

L1: 16/12kg, 25/15lbs

Wednesday 01.16

Strength:

5 rounds

6 RDL

8 step ups each side

*less RDL reps, up weight

Workout:


3 rounds

30 cal bike/ski/row

20 burpees

10 thrusters

RX: 50/35lbs

L2: 35/25lbs

L1:25/15lbs

Thursday 01.17

Strength:

In 20 mins complete

4-5 rounds

10 seated arnold press

8 e/s SA ring row and reach

2 TGU e/s (heavier than week 1)

Workout:

3 x 5 minute windows

15-12-9

Row

DB snatch

15-12-9

Bike

KB deadlift

15-12-9

Ski

DB push press

RX: 50/35lbs, 32/24kg

L2: 35/25lbs, 24/16kg

L1: 25/15lbs, 16/12kg

Rounds should take less than 4 mins. Use lighter weight or do 12-9-6 reps.

Repeat from 12/06

Friday 01.18

Strength:

Every 2 mins x 8

2 power clean + 1 hang squat clean

Workout:

5 rounds

20 SA DB OH lunge (10e/s)

400m run

ADV: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs


Saturday 01.19

Teams of 3

2k row

*10 d-ball squats after each change

6 rounds each:

10 deadlift

10 burpees over the bar

*9/7 cal ski sprint after every round

2k row - cash out

*10 d-ball squats after each change


RX: 185/135 barbell, 50/35lbs ball

L2: 24/16kg kb, 35/25lbs ball

L1: 16/12kg kb, 25/15lbs ball


Sunday 1/20

A1) Mixed Grip Pull Up

X4 6-8 reps (alt. grip) rest 1min-:90

A2) DB bench press

X4 8 reps 31x3

B1)DB Death March

X3 10/leg moderate weight rest as needed

B2) Seated Alt. Z press

X3 16 reps rest 1min

B3) Zottmans Curl

X3 14 reps x21X1 rest :45

C)Side Plank Rotations

X3 :30/side


Programming 01.07

**Bowling social on 26th - 7pm in Santa Monica

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 - front squats + strict pulling + workout

Tuesday - one long workout

Wednesday - RDL + accessory lower body + workout

Thursday - Upper body, core work + interval workout

Friday - barbell complex + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 01/07

Strength:

Every 3 mins x 6

6 front squats

5 strict c2b pull ups

*c2b or pull up or kb rows. No ring rows. Be careful walking from bar to rig.

Workout:

50-40-30-20-10

Cals bike/ski/row

Ball slams

RX: 35/25lbs

L2+1: 25/15lbs

Tuesday 01.08

Workout:

1 mile run buy in

6 rounds:

30 Grasshoppers

20 KB double deadlifts

10 cal bike/ski/row

5 double KB front rack lunges e/s

1 mile run cash out

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

Wednesday 01.09

Strength:

5 rounds

8 RDL

8 step ups each side

*less RDL, up weight

Workout:

2 / 1 off x 6

20 cal bike/ski/row

ME KB swings

*twice on each machine

RX: 20/18 cals, 32/24kg

L2: 17/15 cals, 24/16kg

L1: 14/12 cals, 16/12kg

Thursday 01.10

Strength:

In 20 mins complete

5 rounds

10 DB bench press 31x2

10 barbell bent over row 11x2

5 e/s standing filly press

Workout:

YGIG

5 rounds each

8 burpees

10 DB snatch

12 cals bike/ski

SPRINT! Time cap 18 mins.

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 01.11

Strength:

Every 2 mins x 8

1 hang power clean + 1 hang squat clean + 1 front squat

Workout:

EMOM 18

  1. 14 cal ski

  2. 14 ball slams

  3. 14 push press

ADV: 50/35lbs, 25/15lbs

L2: 35/25lbs,  25/15lbs

L1: 25/15lbs, 25/15lbs

Saturday 01.12


Teams of 3:

300 goblet squats

300 kettle bell swings

300 burpees

*complete 500 cal bike in rest

RX: 32/24kg

L2: 24/16kg - 400 cal bike

L1: 16/12kg - 350 cal bike

Sunday 01.13

A) EMOM 10min

1min Ring Dips 4-6 x33X1

2min 18 Jumping Lunges

B1) Weighted Push Ups

X3 challenging 10-12 reps rest :90

B2)Heavy Goblet Curtsy Squat

X3 12-14 x23X1 rest 1 min

B3)Farmers Carry Heavy

X3 100m rest as need

C) Ring Body Saw

X2 12-14 reps  


Programming 12/31 - 01/06

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 - front squats + strict pulling + workout

Tuesday - one long workout

Wednesday - RDL + accessory lower body + workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - barbell complex + workout

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 12.31

NYE workout!

In pairs

31 sit ups each

31 push ups each

31 jumping lunges each

31 burpees each

31 single DB goblet squats each

31 single DB snatch each

31 single DB hang clean and jerk each

31 double DB deadlifts each

31 double DB front squats each

31 double DB push press each

31 double DB thrusters each

31 double DB lunges each

2018 row/ski finish


Tuesday 01.01

Strength:

Every 3 mins x 6

6 front squats

5 strict c2b pull ups


*c2b or pull up or kb rows. No ring rows. Be careful walking from bar to rig.

Workout:

6 rounds

20 DB snatch

10 burpees

200m run

Wednesday 01.02

Strength:

5 rounds

10 RDL

8 step ups each side

Workout:

AMRAP 15

15/12 cals bike/ski/row

10 d-ball squats

5 d-ball over the shoulder

RX: 50/35lbs

L2:35/25lbs

L1: 25/15lbs

Thursday 01.03

Strength:

In 20 mins complete

5 rounds

10 e/s DA DB row on bench 11x2

2 turkish get ups side side

10 ring push ups

Rest 1 minute

Workout:

Every 3 mins x 5

14/11 cal row

10 DB thrusters

6 burpee plate jumps

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Waves start on 0, 1, 2
No more than 45 seconds hard effort on machine


Friday 01.04

Strength:

Every 2 mins x 8

2 hang power cleans + 1 push press

Workout:

800m run

40 KB swings

30 push press

40 KB swings

800m run

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

L2: 24/16kg kb, 35/25lbs

L1: 16/12kg kb, 25/15lbs


Saturday 01.05

Teams of 3:

100 cal ski

100 cal bike

75 cal ski

75 cal bike

50 cal ski

50 cal bike

*10 d-ball squats after every change

**team run to 18th after every round

Heavy as possilbe on the squat


Sunday 01.06

A) Pull Up Negatives

X5 4-6 reps 2sec at the top, 2sec decent rest as needed in between sets

B1)DB Split Squats

X4 12/leg x21X1 rest 1min

B2)Landmine Press

X4 8-10/arm build in weight x31X1 rest 1min-:90

B3) DB Tricep Ex.

X4 15 reps rest as needed

C1) Pike Rowers

X2 16 reps

C2) Hollow Hold

X2 :25 rest 1min


Programming 12/14-12/30

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 12.24

Strength:

Every 2 mins x 8

4 back squats

*same reps, go heavier? Build volume at heavy weight

Workout:

Ash’s 20 minute EMOM:

  1. 14/12 cals bike/ski

  2. 14/12 burpees

Tuesday 12.25

Workout:

12 days of Christmas

1 Man maker

200m run

3 Strict pull ups / ring rows

4 DB thrusters

5 DB deadlifts

6 Burpees

7 DB cleans

8 DB lunges

9 Cals (bike/ski/row)

10 DB snatch alternating

11 Push ups

12 DB hang clean and jerk

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

Wednesday 12.26

Strength:

20 mins to find a heavy 3 rep deadlift

*good form

And a max L hang for time.

Workout:

3 rounds

24/17 cal bike/ski/row

21 ball slams

18 alt db snatch

15 burpees

RX: 50/35lbs, 25/15lbs ball

L2: 35/25lbs, 25/15lbs ball

L1: 25/15lbs, 25/15lbs ball

Thursday 12.27

Strength:

Emom 15
1. Use 5 sets to build to a heavy 3 rep weighted pull up
2. 5 bottom up kettlebell strict press each side
3. 12 v-ups

Workout:

Every 4 mins x 5

16/12 cal bike

14/10 cal ski

12 KB swings

9 plate jumps


RX: 32/24kg, 6 45lbs plates

L2: 12/9 cal bike, 9/6 cal ski, 24/16kg, 4 45lbs plates

L1: 9/6 cal bike, 9/6 cal ski, 16/12kg

Waves start on 0, 1:15, 2:30
No more than 45 seconds hard effort on machines

Friday 12.28

Strength:

Every 2 mins x 8

1 squat clean + 1 hang squat clean + 1 front squat

Workout from Chris:

5 rounds

400m run

15 DB front squats

ADV: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 12.29

Teams of 3:

30 rounds

12 cal row

10 db hang clean + jerk (5 each side)

8 ball slams

*10/8 cal ski sprint after each round

RX: 50/35lbs db, 25/15lbs ball

L2: 8/6 cal, 35/25lbs db, 25/15lbs ball
L1: 6/4 cal, 25/15lbs db, 25/15lbs ball

Sunday 12.30

A) EMOM 12min

1min :45 plank hold

2min :20 chin over the bar hold

3min :30 KB front rack wall sits

B1) KB Front Rack Squats

X3 10-12 (heavy) x22X1 rest 1 min

B2) Prone Grip Bent over BB Row

X3 x30X2 10r reps rest 1 min

B3)Seated Filly Press

X3 6-8 reps find working weight rest as needed

C) Plate Get up Sit Up

X2 20 reps rest as needed


Programming 12/17-12/23

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 12.117

Strength:

Every 2 mins x 8

4 back squats

*less reps but less rest. Build volume at heavy weight

4 rounds

27/23 cal bike/ski/row

21 sit ups

15 push ups

9 d-ball over the shoulder

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

24 min time cap (if possible)

Tuesday 12.18

Workout:

5 rounds:

800m run

20 Single DB hang clean and jerk (10e/s)

20 Single DB lunges

20 DB Russian twists

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

Wednesday 12.19

Strength:

6x3 Deadlift
3 strict toes to bar + 10 second L hold in rest

*same reps as last week, heavier weight?

Workout:

Every 3 mins x 6

15/10 cal bike (45 hard effort, no more)

12 double kb deadlift

8 plate jumps

RX: 15/10 cals, 32/24kg kb, 6 x 45lbs plate

L2: 12/8 cals, 24/16kg kb, 4 x 45lbs plate

L1: 8/6 cal, 16/12kg kb, 2 x 45 lbs plate

Thursday 12.20

Strength:

Emom 15
1. 4-5 tempo pull ups 31X2
2. 6 kneeling sa db strict press 31x3 (3 each side)
3. 40 second hollow hold

Workout:

4 x

4 mins on 1 min off

15/10 cal bike/ski/row buy in

AMRAP

8 single DB squat clean

16 SA DB push press (8 each side)

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Friday 12.21

Strength:

Every 2 mins x 8

2 hang squat cleans + 2 front squat

Workout:

18 min ascending ladder

2-4-6-8-10 thrusters

200m run after every round

ADV: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 12.22

Teams of 3

2k ski buy in

*10 goblet squats after every change

6 rounds each

5 burpees

10 swings

5 burpees

10 swings

*8/6 cal bike after every round

2k ski cash out

*10 goblet squats after every change

Sunday 12.23

A1)Ring Dips

X3 6-8 x2311 rest 1min

A2)RNT Reverse Lunges

X3 12/leg weighted rest 1min x20X1

A3) Farmers Carry (Heavy)

X3 50m rest as needed

B1) Russian Plate Twists

X3 25 reps working weight  rest as needed

B2) Knee Tucks

X3 15-20 reps


Programming 12/10-12/16

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. 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 12.10

Strength:

Every 3 mins x 6

6 back squats

*same reps as last week, build to heavier or hit a heavy consistent set

Amp gone bad

3 x

5 1 minute stations, 1 minute rest

  1. Row

  2. D-ball over the shoulder

  3. Ski

  4. KB swing

  5. Bike

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

L2: 35/25lbs ball, 24/16kg kb

L1: 25/15lbs ball, 16/12kg kb

Tuesday 12.11

Workout:

6 x 6 mins on / 1 min off

400m run

10 db squats

10 db push press

ME row/ski/bike

42 mins total

Score is cals

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

2 rounds on each machine.

Wednesday 12.12

Strength:

6x3 Deadlift
20 second hollow hold in rest

*less reps than 5x5s, up weight

Workout:

4 x

AMRAP 3

12 SA KB OH lunge (6 each arm)

8 burpees

Rest 1 minute

RX: 24/16kg

L2: 16/12kg

L1: 12/8kg

Thursday 12.13

Strength:

Emom 18

1. 4-5 weighted pull ups

2. 10 db strict press (at heaviest in cycle)

3. 40 second plank (weighted?)

Workout:

YGIG

8 rounds each

8 cal bike/ski/row SPRINT

8 jumping ball slam

RX: 35/25lbs

L2: 35/25lbs

L1: 25/15lbs

20 min cap

Friday 12.14

Strength:

Every 3 mins x 6

1 power clean + 1 hang squat clean + 2 front squat

Workout:

EMOM 18

  1. Ski

  2. D-ball squats

  3. Burpees

20 min time cap

ADV: 14/12 cal, 14 reps

L2: 12/10 cal, 12 reps

L1: 10/8 cal, 10 reps


Saturday 12.15

Xmas special!

Sunday 12.16

A1)Single Arm DB Strict Press

3x 8-10/arm x20X1 rest: :60

A2)Dual KB bent over row

X3 10 x20X2 rest: :60

A3)Hammer Curl

X3 20-25 reps (light weight) rest:as needed

C)EMOM 10min

Min 1 :30 weighted plank hold

Min 2 4-6 chin ups