ADAM MILLWARD
29/07/2021
Resistance:
Deadlifts 35kg 10 x 3
Chest press 7.5kg
TRX row
10 x 3
Conditioning:
10 cal bike
15 DB clean and press 5kg
20 DB step ups 5kg
x 3
Intensity:
12 minute ladder:
3-6-9-12-etc
Cal ski
Burpees
DB snatch 7.5kg
Score: 12 + 25
05/08/2021
Conditioning:
250m ski
12 burpees
12 DB thrusters 5kg
12 DB step ups each leg
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
Resistance:
Deadlifts 30kg
Chest press 10kg
10 x 3
Squats 30kg
TRX row
10 x 3
Intensity:
10 min AMRAP:
10 cal bike
10 slams
10 box jumps
Score: 4 + 17
12/08/2021
Conditioning:
20-15-10-5
Cal bike
KB squats
Step ups (each)
Resistance:
Deadlifts 35kg
Press ups
10 x 3
Shoulder press 20kg
TRX row
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 box jumps
20 snatches
Max cal ski
Scores: 9 / 9 / 9
Notes:
Down Dog is the yoga app I mentioned. They usually have a free trial period and then loads of deals on so absolutely don’t get it full price!
Also! I never emailed a receipt to you, which is fine, but it has my T&Cs attached and confirms that you agree to them upon purchase - so just in case please feel free to find them here and just make sure you’re okay with them!
19/08/2021
Conditioning:
1000m ski + 3 burpee EMOM
Resistance:
Deadlifts 40kg
Press ups
Bent over row 30kg
10 x 3
Intensity:
10 DB complex* 7.5kg
20 DB step ups 7.5kg
10 box jump
20 cal bike
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
*complex: double snatch + thruster + push press
25/08/2021
Warm up:
16-12-8-4
Cal bike + overhead lunges
Resistance:
Deadlifts 40kg 10 x 3
Chest press 12.5kg
Bent over row 35kg
10 x 3
Intensity:
Couplet x 3
400m ski
Couplet x 2
800m ski
Couplet x 1
1200m ski
Couplet:
8 GTOH 20kg
8 burpee box jumps
REALLY good work today - well done!
If you want/need some programs to do on another day of the week to substitute a run then just let me know.
02/09/2021
Conditioning:
10 cal ski
15 cal bike
10 cal ski
Rest 2 min
x 2
10 cal bike
15 cal ski
10 cal bike
Rest 2 min
x 2
Resistance:
20-15-10-5
Squats 35/40/45/50kg
Bench press ups
TRX row
Intensity:
12 burpees
6 GTOH 20kg
24 lunges
x 3
08/09/2021
6 x 6 min AMRAP 2 min rest
AMRAP 1
10 cal bike
10 DB clean & press 7.5kg
10 DB step up 7.5kg
Scores: 3+0 / 2+10
AMRAP 2
10 cal ski
10 thrusters 15kg
10 press ups
Scores: 2+23 / 2+20
AMRAP 3
10 burpees
10 DB snatch 7.5kg
10 overhead lunges 5kg
Scores: 2+4 / 2+7
23/09/2021
Conditioning:
10 cal ski
10 DB complex*
10 DB leg raises
x 3
Resistance:
Deadlifts 40kg 10 x 3
Bench press 35kg
TRX Row
10 x 3
Intensity:
10 DB snatch + thruster
10 burpees
10 box jumps
10 cal bike
Repeat:
8-8-8-8
6-6-6-6
4-4-4-4
2-2-2-2
29/09/2021
Conditioning:
2km ski + 4 burpee E2MOM
Resistance:
20-15-10-5
Deadlifts 35/40/45/50kg
Bench press 30/35/40/45kg
20-15-10-5
Squats 35/40/45/50kg
Bent over row 25/30/35/40kg
Intensity:
10 cal bike
20 DB snatch
10 cal bike
Rest 2 min
x 3
07/10/2021
Conditioning:
500m ski
20 GTOH 20kg
5 burpees
500m ski
15 GTOH 20kg
10 burpees
500m ski
10 GTOH 20kg
15 burpees
500m ski
5 GTOH 20kg
20 burpees
Intensity:
3 min work 2 min rest x 3
10 DB snatch
20 DB step up
10 box jumps
Max cal bike
04/11/2021
Conditioning:
Buy in: 500m ski
10 deadlifts 45kg
10 press ups
10 box jumps
x 3
Buy out: 500m ski
Intensity:
Every 90 seconds x 20
6 cal bike + 6 DB clean & press
6 cal bike + 6 DB step ups
6 cal bike + 6 burpees
6 cal bike + 6 DB snatches
11/11/2021
Buy in: 50 cal bike
5 GTOH 20kg
5 Burpee over bar
x 10
5 DB thrusters
5 Burpee box jumps
x 10
Buy out: 50 cal bike
Finisher:
6 min ladder: 3-6-9-12-etc
Cal ski + Slam
24/11/2021
Conditioning:
25 cal ski
25 step ups
25 deadlifts 25kg
20 cal ski
20 step ups
20 power cleans 25kg
15 cal ski
15 step ups
15 hang squat cleans 20kg
10 cal ski
10 step ups
10 thrusters 20kg
5 cal ski
5 step ups
5 GTOH 25kg
Intensity:
10 cal bike
20 snatch 7.5kg
10 cal bike
Rest 2 min
x 3
02/12/2021
Conditioning:
24 cal bike
6 barbell complex*
24 lunges
x 4
*complex: deadlift + power clean + thruster + push press
Intensity:
10 DB burpee step over
10 box jumps
20 DB snatch
x 3
Core:
10 rainbow slams
10 TTDB
x 3
09/12/2021
Conditioning:
10 DB complex*
10 burpees
10 cal ski
x 5
*complex: clean / lunge L + R / push press
Lifting:
Deadlifts 40kg 10 x 2
Power cleans 25kg 10 x 2
Hang squat clean 15kg 10 x 2
Clean + press 15kg 10 x 2
Intensity:
10 min AMRAP:
10 cal bike
10 box jumps