ALEX 2020
14/09/2020
15 calorie bike
30 deadlifts
30 sit ups
15 calorie bike
30 DB push press
30 DB step ups
15 calorie bike
30 DB thrusters
30 leg raises
15 calorie bike
30 clean and press
30 squats
Finisher:
15 min AMRAP
15 plate snatch
12 box jumps
9 CTF burpees
22/09/2020
20-15-10-5
Deadlifts 35kg
Chest press 25kg
20-15-10-5
Squats 25kg
Push press 15kg
20-15-10-5
Lunges
TRX row
20-15-10-5
Bicep curl 10kg
Tricep dips
Finisher:
3-6-9-12-etc plate snatch
6-12-18-24-etc plate jacks
9 min ladder
29/09/2020
4 minute AMRAPS
2 minute rest
x 3
AMRAP 1:
12 cal bike
12 5kg DB thrusters
AMRAP 2:
12 burpees
12 10kg push press
AMRAP 3:
12 10kg plate snatch
12 step ups
06/10/2020
E5MOM x 6
12 cal bike
16 10kg plate snatch
20 25kg squats
12 cal bike
16 10kg plate snatch
20 10kg push press
12 cal bike
16 10kg plate press
20 sit ups
x 2
15 chest to floor burpees
30 clean and press
30 lunges
10 chest to floor burpees
20 clean and press
20 lunges
5 chest to floor burpees
10 clean and press
10 lunges
14/10/2020
8-12-16-20-16-12-8
Cal bike
Sit ups
Clean & press 10kg
Lunges 10kg
Finisher:
10 5kg DB burpees step overs
10 Box jump overs
10 5kg DB thrusters
x 3
21/10/2020
3 min work : 1 min rest
x 6
10 deadlifts 35kg
10 burpees
10 sit ups
Max effort bike
10 thrusters 5kg
10 step ups
10 leg raises
Max effort bike
Alternate the circuits and repeat 3 times each
50 lunges
50 snatches 5kg
40 lunges
40 push press 5kg DBs
30 lunges
30 press ups
20 lunges
20 clean and press 5kg DBs
10 lunges
10 devil press 5kg DBs
Can substitute lunges for step ups at home!
04/11/2020
10 clean & press 10kg
10 burpee box jump
x 3
0.6 mile bike
10 clean & press 10kg
10 burpee box jump
x 2
1.2 mile bike
10 clean & press 15kg
10 burpee box jump
x 1
1.8 mile bike
Finisher:
12 min ladder:
3 - 6 - 9 - 12 - 18 etc
5kg slams
lunges with ball
sit ups with ball
(score: 21 round!)
10/11/2020
With 1 x 8kg DB:
25 burpees
50 lunges
50 snatches
20 burpees
40 lunges
40 push press
15 burpees
30 lunges
30 hang squat clean
10 burpees
20 lunges
20 thrusters
5 burpees
10 lunges
10 devil press
Finisher:
Park lap
10 slams
10 press ups
10 leg raises
x 3
17/11/2020
2 x suicide sprints
20 clean and press
20 lunges
x 4
15 burpees
30 slams
30 sit ups
10 burpees
20 slams
20 sit ups
5 burpees
10 slams
10 sit ups
10 leg raises
20 sec hollow hold
30 sec plank
x 3
24/11/2020
4 min AMRAPs
1.30 min rest
x 9
1 x suicide sprint
10 x 10kg thrusters
(Scores: 2 + 13 / 2 + 10 / 2 + 10)
10 x burpees
10 x 5kg slams
(Scores: 2 + 12 / 2 + 15 / 2 + 13)
10 x broad jumps
10 x 5kg ball sit ups
(Scores: 3 + 1 / 3 + 8 / 3 + 6)
Core:
30 sec plank
30 sec hollow
30 sec rest
x 3
08/12/2020
20 - 15 - 10 - 5
Squats 30kg
Push press 7.5kg
20 - 15 - 10 - 5
Step ups
Press ups
15 cal bike
30 lunges
x 3
Finisher:
15 - 12 - 9
Box jumps
DB snatches
15 - 12 - 9
Burpees
DB thrusters
15/12/2020
Squats 30kg
TRX row
10 x 3
Deadlifts 35kg
Press ups
10 x 3
Finisher:
30 cal bike
40 clean and press 10kg
50 snatch 7.5kg
3 burpee EMOM
Core:
15 ball sit ups
15 leg raises
30 second plank
x 3
Notes:
Strained right calf during overhead lunges. Need to stretch and prioritise ankle and hip mobility! STRETCH PLEASE ALEX!
22/12/2020
6 burpees
8 push press 15kg
10 snatch 7.5kg
12 sit ups
6 burpees
8 press ups
10 snatches 7.5kg
12 leg raises
x 5
Finisher:
10 cal bike
15 slams
10 cal bike
Rest 2 mins
x 3
(Times: 2:55 / 2:43 / 2:45)