ADAM + JEN
07/04/2022
Conditioning:
250m row x 4 each
Continuous step ups
Resistance:
Deadlifts 50/40kg 10 x 3
Chest press 12.5kg/7.5kg + TRX row
10 x 3
Intensity:
45 sec bike + 45 sec burpees + 45 sec rest
45 sec bike + 45 sec DB clean & press + 45 sec rest
45 sec bike + 45 sec box jumps + 45 sec rest
45 sec bike + 45 sec DB snatch + 45 sec rest
x 3
21/04/2022
Conditioning:
50 walkouts YGIG + continuous ski
Resistance:
Deadlifts 40/50kg + press ups 10 x 3
Squats 40kg + TRX row 10 x 3
Intensity:
4 min AMRAP 2 min rest
6 cal bike
8 box jumps
10 snatches
Scores: (Jen 2+16/3+0) (Adam 2+8/2+18)
6 burpees
8 clean & press
10 DB step ups
Scores: (Jen 2+8/2+15) (Adam 2+9/2+15)
28/04/2022
Conditioning:
Row + Bike intervals 30:30 x 5 each machine
Resistance:
Deadlifts 50/45kg + Chest press 15/10kg + Bicep curls 7.5/5kg
10 x 3
Squats 40kg + TRX row + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest
10 burpees
10 DB clean & press
20 DB step ups
Max cal ski
Adam scores: 8/11/10
Jen scores: 12/13/15
ADAM 05/05/2022
Conditioning:
500m row
20 GTOH 25kg
5 burpees
500m row
15 GTOH 25kg
10 burpees
500m row
10 GTOH 25kg
15 burpees
500m row
5 GTOH 25kg
20 burpees
Intensity:
12 min AMRAP:
10 cal bike
15 KB swings
20 drop squat to KB
Score: 5+9
26/05/2022
Conditioning:
45:15 x 3
Ski + Slam + Overhead plate lunge
Resistance:
Deadlifts 45/50kg 10 x 3
Chest press 10/12.5kg + TRX row 10 x 3
Shoulder press 7.5/10kg 10 x 3
Intensity:
20 cal row
16 DB snatch 7.5/10kg
12 cal bike
8 burpees
Rest 2 min
Times A: 3:41 / 3:54 / 4:09
Times J: 4:30 / 4:24 / 4:28
JEN 09/06/2022
Conditioning:
10 cal ski
10 DB complex
x 3
Resistance:
Triset 1:
Deadlifts + Press ups + Tricep dips
Triset 2:
Squats + TRX row + Bicep curls
Intensity:
12 min ladder: 3-6-9-12-etc
Cal bike
Burpees
GTOH 17.5kg
Score: 12 + 16
16/06/2022
Warm up:
5 walkouts
10 plate snatch
10 overhead lunges
x 3
Resistance:
Deadlifts 45kg + Press ups + Tricep dips
10 x 3
Squats 40kg + TRX row + Bicep curls 7.5/5kg
10 x 3
Intensity:
1 min max efforts:
Burpees: Adam 14/13/9 Jen 17/14/13
DB step ups: Adam 25/20/29 Jen 41/45/43
Box jumps: Adam 22/10/23 Jen 35/35/35
DB snatch: Adam 20/24/23 Jen 20/20/23
Cal ski: Adam 11/11/11 Jen 11/11/12
ADAM 23/06/2022
Conditioning:
400m row
30 DB step ups
20 single DB clean & press
10 burpee box jumps
x 5
Intensity:
10 cal bike
20 DB snatch
10 cal bike
Rest 2 min
Times: 2:13 / 2:25 / 2:07
30/06/2022
In pairs complete:
100 cal bike + deadlifts 40kg
80 cal bike + power cleans 20kg
60 cal bike + hang squat clean 17.5kg
40 cal bike + thruster 17.5kg
20 cal bike + cluster 17.5kg
10 burpees + max ski for fun!
07/07/2022
Conditioning:
500m row
10 overhead lunges + 5 burpees x 5
500m row
10 DB thrusters + 5 burpees x 5
500m row
10 DB snatch + 5 burpees x 5
Intensity:
10 min MAX CAL SKI
One ski
One plank
Score: 120 cals!
14/07/2022
Conditioning:
In pairs YGIG: 2000m ski
Then:
25 min AMRAP YGIG
5 power cleans
5 push press
5 back squat
5 burpees
Score: 18 rounds!
Intensity:
FOR TIME YGIG:
6 cal bike
12 DB snatch
6 cal bike
Jen: 1:16 1:25 1:21
Adam: 1:21 1:20 1:08
ADAM 04/08/2022
Conditioning:
Every 90 seconds alternate:
6 cal bike + 6 burpees
6 cal bike + 6 DB clean & press
6 cal bike + 6 DB step ups
x 6
Intensity:
12 min ladder: 3-6-9-etc
Cal ski + slam + box jumps
Score: 18
11/08/2022
Conditioning:
2000m row YGIG
Resistance:
Deadlifts 10 x 2
Power cleans 10 x 2
Thrusters 10 x 2
Push press 10 x 2
Intensity:
4 min AMRAP 2 min rest
6 cal bike
8 box jumps
10 DB snatch
Adam: 3+2 / 3+1
Jen: 3+3 / 3+0
6 cal ski
8 burpees
10 DB thrusters
Adam: 2+8 / 2+6
Jen: 3+0 / 2+16
18/08/2022
Conditioning
500m row
10 step up + 5 burpees x 5
500m row
10 thruster + 5 burpees x 5
500m row
10 snatch + 5 burpees x 5
500m row
Intensity:
15 min amrap
10 cal bike
10 box jumps
5-10-15-etc GTOH 20kg
Score: 20+31
25/08/2022
YGIG:
100 cal + 100 deadlifts
80 cal + 80 lunges
60 cal + 60 power cleans
40 cal + 40 press ups
20 cal + 20 clean & press
6 devil press + 8 thruster + 10 push press
LHS + RHS
x 1
(Homework to complete x 3 rounds!)
01/09/2022
Conditioning:
500m row intervals x 4
YGIG
Resistance:
Split squat 10 x 3
Biceps and triceps 10 x 3
Intensity:
10 min AMRAP
6 cal bike
6 push press
3-6-9-etc burpee jump
Adam: 12+14 Jen: 12+17
Rest 4 min
10 min AMRAP
6 cal ski
6 press ups
3-6-9-etc devil press
Adam: 12+15 Jen: 12+21
ADAM 08/09/2022
Conditioning:
24 cal ski
12 DB step over 7.5kg
12 power cleans 25kg
X 4
Intensity:
9 min AMRAP:
3-6-9-etc cal bike + slam + burpee
12+15
Rest 3 min
9 min AMRAP:
DESCEND from previous score
Completed!
15/09/2022
Warm up:
5 walkouts
10 cal bike
20 overhead lunges
X 3
Conditioning
15-12-9-6-3
Deadlifts
Clean and press
Step up
Burpee
Box jump
Intensity:
10 min max cal ski
One ski one plank
Score: 124 calories
22/09/2022
Conditioning:
Buy in: 2000m ski
2 burpees
4 DB step ups
6 DB push press
x 40 YGIG
Buy out: 2000m row
Intensity:
SPRINT: 6 cal bike +12 snatch +6 cal bike
30/09/2022 JEN
Warm up:
5 DB complex + 5 wlakouts x 3
Conditioning:
20-16-12-8-4
Power cleans 20kg
Push press 15kg
Lunges 20kg
Box jumps
Ski cals
Intensity:
20 cal row
16 DB snatch 7.5kg
12 cal bike
8 burpees
Rest 2 min
Tomes: 4:32 / 4:32 / 4:19
05/10/2022
Warm up:
5 walkouts
10 deadlifts
20 swings
X 3
Intensity:
5 min amrap 2 min rest x 6
AMRAP 1:
10 cal row + 10 burpees
Adam: 2+14 / 2+14
Jen: 3+0 / 3+0
AMRAP 2:
10 cal bike + 10 snatch
Adam: 3+16 / 3+14
Jen: 3+19 / 3+13
AMRAP 3:
10 cal ski + 10 DB step up
Adam: 3+15 / 3+12
Jen: 3+11 / 3+11
13/10/2022
50 cal ski each YGIG 10 cal
5 power cleans 20kg
5 box jumps
X 10
5 thruster 5kg
5 burpees
X 10
50 cal bike each YGIG 10 cal
19/10/2022
Conditioning:
500m row/ski
40 step ups
30 snatch 7.5kg
20 single thruster 7.5kg
10 burpees
X 4
Intensity:
10 min max effort bike
One bike one plank
114 cal
27/10/2022
Conditioning:
12 deadlifts
9 power cleans
6 push press
3 squats
x 4 each YGIG
Intensity:
45 sec bike/ski + 45 sec burpees + 30 sec rest
45 sec bike/ski + 45 sec DB clean & press + 30 sec rest
45 sec bike/ski + 45 sec DB step ups + 30 sec rest
x 4
JUST JEN
03/11/2022
Conditioning:
30 cal row
10 power clean 22.5kg
5 burpees
10 push press 15kg
5 burpees
10 lunges 22.5kg
X 3
30 cal row
Intensity:
EMOM
4-5-6-7-etc to failure:
Cal bike + DB snatch each arm
Core:
10 leg raises
30 sec plank
X 3
10/11/2022
Conditioning:
12 cal ski
12 DB step overs
6 heavy deadlift 50kg
X 6
Intensity:
20-15-10-5
DB hang squat + push press
5-10-15-20
DB thruster + burpee
16/11/2022
Conditioning:
In pairs: 3000m ski
24 min AMRAP:
3 power clean
3 push press
3 back squat
3 burpees
Score: 26 + 9
Intensity:
10 min MAX CALS:
One bike + one wall sit 5kg
Score: 114
24/11/2022
Conditioning:
50:10 x 4
Row
Step ups
DB clean and press
Deadlifts
Leg raises
Intensity:
YGIG x 4 each
10 cal bike
10 DB thrusters
10 box overs
10 DB thrusters
10 cal bike
08/12/2022
Conditioning:
Buy in: 50 cal
5 power clean
5 burpees
X 5
5 thruster
5 box jumps
X 5
X 2
Buy out: 50 cal
Intensity:
9 min ladder:
3-6-9-etc
plate snatch + overhead lunge
15/12/2022
Resistance:
In pairs complete:
100 deadlifts
80 press ups
60 push press
40 power cleans
20 thrusters
Intensity:
5 min AMRAPs 1:30 rest x 4
AMRAP 1:
10 cal bike
10 snatch
10 box jumps
Adam: 3+0 / 2+24
Jen: 2+24 / 2+23
AMRAP 2:
10 cal ski
10 DB clean and press
10 DB step up
Adam: 2+28 / 2+28
Jen: 3+0 / 2+22
11/01/2023
Conditioning:
400m ski/row
12 DB snatch
12 burpees
12 DB step ups
12 box jumps
12 sit ups
X 4
Intenisty:
30 sec bike sprints YGIG x 5 each
Score: 94 cals
19/01/2023
In pairs complete:
100 cal row
80 deadlifts
60 power cleans
40 squats
20 thrusters
Intensity:
45 sec ski/bike + 45 sec burpees + 30 sec rest
45 sec ski/bike + 45 sec DB clean & press + 30 sec rest
45 sec ski/bike + 45 sec DB step ups + 30 sec rest
X 4
26/01/2023
Conditioning:
20 cal row
16 DB snatch
12 deadlifts 40kg
8 leg raises
X 3
Intensity:
3 min work 1:30 rest x 4
5 burpees
10 DB clean & press
20 DB step ups
Max cal ski/bike
Adam: ski 18/17 bike 17/17
Jen: ski 20/18 bike 15/15
02/02/2023
Conditioning:
24 cal row
6 clusters 20kg
12 lunges 20kg
X 4
Intensity:
YGIG X 3:
6 cal bike + 12 alt hang snatch + 6 cal bike
Core:
30:30:30
Leg raises / rainbow slams / hollow hold
09/02/2023
Conditioning:
12 cal ski
12 DB step over
6 GTOH
X 4
Resistance:
Bench and row 10 x 3
Shoulder and pull-down 10 x 3
Intensity:
1 min max efforts:
Bike (A 15/14/12 J 11/11/10h
Snatch (A 24/24/22 J 24/24/23)
Jump (A 23/25/24 J 26/24/23)
Burpee (A 11/11/11 J 15/14/14)
23/02/2023
Conditioning:
20 cal row
16 snatch
12 cal bike
8 burpee
X 3
Resistance:
Deadlift + press up
Row + shoulder press
Intensity:
10 min max cals
30 sec ski + 30 sec plank YGIG
152 cals
02/03/2023
Conditioning:
20 cal row/ski
10 DB clean and press
10 DB step ups
10 press ups
10 leg raises
X 4
Resistance:
Deadlift + pull-down + dips 10 x 3
Intensity:
4 min bike 40:20 YGIG X 2 each
Adam: 41 + 43
Jen: 42 + 41
09/03/2023 JUST JEN
Conditioning:
24 cal ski/row
12 DB step over 7.5kg
6 GTOH 20kg
X 4
Resistance:
Squat 35kg + row 10 x 3
Pull-down + shoulder press 10 x 3
Biceps + triceps 10 x 3
Intensity:
45 sec bike + 45 sec burpees + 30 sec rest
45 sec bike + 45 sec snatch + 30 sec rest
23/03/2023
Conditioning:
20 cal row
16 overhead lunges
12 deadlifts 40kg
8 leg raises
X 3
Resistance:
Row + press up 10 x 3
Pull-down + shoulder press 10 x 3
Intensity:
3 min work 1:30 rest x 4
5 burpee box jump
10 alt snatch
20 DB step up
Max cal ski/bike
Adam: 13/15/15/17
Jen: 13/15/16/16
30/03/2023
Conditioning:
50 cal bike YGIG
50 step ups each
40 cal bike YGIG
40 snatch each
30 cal bike YGIG
30 deadlifts 40kg
20 cal bike YGIG
20 thrusters each
10 cal bike YGIG
10 burpee/box jump each
Intenisty:
10 min max cal effort:
30 sec ski + 30 sec plank YGIG
Score: 141
06/04/2023
Conditioning:
50 cal buy in
10 power clean
10 push press
10 lunges
X 5 each YGIG
50 cal buy out
Intensity:
15 min AMRAP
500m ski YGIG
5 synchro burpees + 10 synchro sit ups
500m ski YGIG
5 synchro box jumps + 10 synchro snatch
13/04/2023
Conditioning:
40 burpees 5 each YGIG
40 deadlifts each 40kg
30 burpees YGIG
30 press ups each
20 burpees YGIG
20 leg raises each
10 burpees YGIG
10 walkouts each
Intensity:
45 sec bike/ski + 45 sec clean & press + 30 sec rest
45 sec bike/ski + 45 sec DB step up + 30 sec rest
X 4
20/04/2023
20-15-10-5
Cal ski + Deadlifts + Sit ups
20-15-10-5
Cal row + Press ups + Sit ups
20 step ups
15 cal bike
10 thruster
5 burpee box jump
X 3
27/04/2023
15 cals
30 step ups
30 deadlifts YGIG
15 cals
30 snatch
30 cable row YGIG
15 cals
30 step ups
30 chest press YGIG
15 cals
30 snatch
30 pull-down YGIG
15 cals
30 DB step ups
30 push press
Intensity:
10 min max cal:
30 sec ski + 30 sec overhead hold YGIG
Score: 139
02/05/2023
Conditioning:
500m row/ski
5 burpees + 20 DB clean and press
500m row/ski + 10-15
500m row/ski + 15-10
500m row/ski + 20-5
Intensity:
Tabata:
Bike
Slams + drop squats
Core:
10 sit ups + 10 leg raises + 30 sec hollow
X 3
11/05/2023
5 min AMRAP 2 min rest x 6
AMRAP 1:
10 cal ski + 10 shoulder press
Adam: 4+0 / 4+4
Jen: 4+0 / 3+12
AMRAP 2:
10 cal bike + 10 DB snatch
Adam: 3+17 / 3+14
Jen: 3+19 / 3+11
AMRAP 3:
10 cal row + 10 DB step ups
Adam: 3+15 / 3+12
Jen: 3+14 / 3+11
Core:
10 sit ups + 10 leg raises + 30 sec plank
X 3
17/05/2023
10 cal
20 lunges
30 deadlifts
10 cal
20 lunges
30 press ups
10 cal
20 lunges
30 pull down
10 cal
20 lunges
30 shoulder press
Intensity:
100 step ups
80 snatch
60 box jumps
40 thrusters
20 burpees
YGIG one work work ski
25/05/2023
JUST JEN
Conditioning:
2km ski + 2 burpee emom
Resistance:
Deadlifts
Row and chest press
Pull-down + ttdb
Intensity:
10-8-6-4-2
Clean and press 20kg
Lunges 20kg
Box jump
Bike cal sprint
30/05/2023
JUST JEN
Conditioning:
24 cal row
12 DB step over
6 power cleans
X 4
Resistance:
Row + press ups
Pull-down + shoulder press
Intensity:
12 min AMRAP:
6 cal bike sprint
12 DB snatch
3-6-9-etc burpee box jump
08/06/2023
3:00 on 1:30 off x 9
5 burpees
10 deadlift
10 step ups
Max cal ski
Adam: 19/17/15
Jen: 14/14/14
5 burpees
10 press ups
10 snatches
Max cal row
Adam: 11/15/15
Jen: 19/18/17
5 burpees
10 push press
10 lunges
Max cal bike
Adam:16/20/17
Jen: 18/16/DNF
15/06/2023
45:15 x 3
Row / Snatch / Bike / Lunge / Rainbow slam
Resistance:
Row + sit up
Pull-down + leg raises
Intensity:
2000m ski + AMRAP:
4 DB burpee
4 DB c+ p
4 DB step up
22/06/2022
Conditioning:
50 cal buy in
10 power clean
10 push press
10 lunges
X 5 YGIG
50 cal buy out
Intensity:
15 min AMRAP:
500m ski YGIG
5 synchro burpees + 10 synchro sit ups
500m ski YGIG
5 synchro box jumps + 10 synchro snatch
29/06/2023
Conditioning:
24 cal row/ski
12 DB step ups
6 GTOH
X 4
Resistance:
Deadlift 10 x 3
Row + press ups 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
8 cal bike + 16 snatch + 8 cal bike
YGIG x 3
06/07/2023
30 cal ski/row
15 Cluster
15 burpees
15 sit ups
20 cal ski/row
10 cluster
10 burpees
10 sit ups
10 cal ski/row
5 cluster
5 burpees
5 sit ups
Deadlift + pull-down
Squat + press up
200 snatches
One work + one bike
13/07/2023
Conditioning:
2-4-6-8-10-8-6-4-2
DB lunge complex
Burpee
Intensity:
5 min AMRAPs 2 min rest:
AMRAP 1:
10 cal ski + 10 power cleans
Adam: 3+10 / 3-+10
Jen: 3+8 / 3+8
AMRAP 2:
10 cal bike + 10 box jumps
Adam: 3+12 / 3+13
Jen: 3+11 / 3+16
27/07/2022
30 cal bike/row
6 power clean
6 squats
6 press up
6 leg raise
X 6 each YGIG
30 cal bike/row
Intensity:
500m ski YGIG
5 synchro burpee + 10 synchro sit up
500m ski YGIG
5 synchro box jump + 10 synchro snatch
X 4
17/08/2023
20 walkouts YGIG 5 each
40 deadlifts YGIG 10 each
80 hang snatch YGIG 10 each
120 cal row YGIG 15 cal each
Pull-down + sit ups 10 c 3
Intensity:
3 min on 1 min off x 4
10 burpees
10 DB clean and press
10 DB step ups
Max cal bike/ski/bike/ski
21/09/2023
Conditioning:
45:15 x 4
Ski / slam / step up
Resistance:
Deadlifts 40kg
Chest press + pull-down
Shoulder press + cable row
Intensity:
20 cal row
16 snatch
12 cal bike
8 burpees
Rest 1:30 min
Adam: 3:47 / 3:54 / 4:14
Jen: 4:02 / 3:47 / 4:01
28/09/2023
5 inchworm
10 deadlifts
10 pull down
X 3 each
+ continuous step ups
Intensity:
8 min work 2 min rest: 40 mins
Max cal ski
12 lunges YGIG
Score: 110
Max cal row
12 snatch YGIG
Score: 71
Max cal bike
12 sit ups YGIG
Score: 87
Max burpees
12 clean and press YGIG
Score: 70