ALEX 2021
05/01/2021
30 cal bike
30 step ups
30 clean and press
20 cal bike
20 step ups
20 clean and press
10 cal bike
10 step ups
10 clean and press
Finisher:
3 min work 2 min rest x 4
10 DB snatch right arm
10 DB thruster right arm
10 sit ups
10 DB snatch left arm
10 DB thruster left arm
10 leg raises
MAX EFFORT BURPEES
(Burpee score: 9/10/9/9)
12/01/2021
5 walkouts
10 plank shoulder taps
15 squats
x 3
2 min jog on the spot*
12 DB step ups
12 DB snatch
12 DB thrusters
12 sit ups
12 burpees
x 4
*20 seconds gentle 20 seconds high knee sprint
TABATA
Quick steps
Box jumps
Mountain climbers
x 4
19/01/2021
40 step ups
20 DB thrusters
30 step ups
15 DB thrusters
20 step ups
10 DB thrusters
6 burpees
8 press ups
10 sit ups
6 burpees
8 DB push press 6kg
10 leg raises
x 5
Finisher:
10 DB snatch right arm
10 box jumps
10 DB snatch left arm
10 drop squats
x 3
26/01/2021
Part One:
20-15-10-5
DB squats
Press ups
20-15-10-5
DB push press
Sit ups
Part two:
1:30 cardio effort
(30s step run / 30s step jump / 30s step run)
20 bodyweight lunges
x 4
Part Three:
15-12-9
Double DB snatch
Leg raises
15-12-9
DB clusters
Burpees
02/02/2021
Part One:
50-40-30-20-10
Step ups
25-20-15-10-5
Burpees
Part two:
8-12-16-20-16-12-8
Squats
Press ups
Sit ups
Part Three:
10 DB complex*
50 quick steps
x 3
*complex:
Clean / lunge right / lunge left / press
09/02/2021
Part One:
20-15-10-5
Step ups
Walkouts
20-15-10-5
Squats
Press ups
Part Two:
10 double DB snatch
10 sit ups
10 clean and press
10 burpees
10 thrusters
50 quicksteps
x 5
16/02/2021
Part One:
10 DB hang clean
10 DB squats
10 DB push press
10 press ups
10 sit ups
x 5
Part Two:
2 min cardio effort
(20 sec jog 20 sec sprint)
20 x DB step ups
x 3
Part Three:
15-12-9
Double DB snatch
Box jumps
15-12-9
DB clusters
Burpees
22/02/2021
Part One:
2 min step cardio
30 DB step ups
20 DB push press
10 sit ups
x 3
Part Two:
5 DB clusters
5 burpees
x 10
5 double DB snatch
5 box jump
x 10
01/03/2021
3 x 6 min AMRAPS
2 min rest
x 2
AMRAP 1
10 DB clean & press
10 DB squats
2 suicide sprints
Scores: 2 + 25 & 3 + 0
AMRAP 2
10 burpees
10 box jumps
10 DB snatch
Scores: 3 + 0 & 2 + 12
AMRAP 3
10 slams
10 ball step ups
10 sit ups
Scores: 3 + 20 & 3 + 20
09/03/2021
Resistance:
10 burpees
15 KB squats
20 DB snatches
x 2
10 box jumpa
15 sit ups
20 thrusters
x 2
X 2
Conditioning:
± 400m run
20 step ups
x 3
HIIT:
9 min ladder:
3-6-9-12-etc
Slam
6-12-18-24-etc
Drop squats
Score: 18 / 36
23/03/2021
Conditioning:
10 burpees
10 DB clean and plress
20 DB step ups
x 3
1 lap run
10 burpees
10 DB clean and plress
20 DB step ups
x 2
2 lap run
10 burpees
10 DB clean and plress
20 DB step ups
x 1
3 lap run
HIIT:
50 single DB snatch
50 single DB thruster
50 single DB push press
5 drop squats every 30 seconds
Core:
30 second side plank
15 leg raises
30 second side plank
15 sit ups
x 3
29/03/2021
400m run
50-40-30-20-10
Step ups
25-20-15-10-5
Thrusters
400m run
10 TRX row
10 press ups
10 sit ups
x 3
HIIT:
1 sprint
10 DB snatch rght
10 burpee box jumps
10 DB snatch left
1 sprint
Rest 2 min
x 4
06/04/2021
Endurance conditioning:
1 lap run
20 DB step ups
x 5
HIIT:
3 min work 2 min rest
x 6
Circuit 1:
10 snatches each arm
10 lunges each leg
10 sit ups
Max effort drop squats
(Scores: 35/40/40)
Circuit 2:
10 hang squat clean (to target)
10 push press each arm
10 box jumps
Max effort burpees
(Scores: 12/12/12)
Core:
10 tuck to DB
30 sec plank
x 3
13/04/2021
Conditioning:
8-12-16-20-16-12-8
Bike calories
Deadlifts 35kg
Clean and press 15kg
Lunges 15kg
HIIT:
4 min AMRAP 2 min rest x 3
10 burpees
10 slams
10 ball step ups
Scores: 1+26 / 2+0 / 2+0
20/04/2021
Repeat x 2
10 cal bike
15 deadlifts 35kg
20 thruster 7.5kg
30 lunges
x 2
10 burpees
15 squats 25kg
20 snatches 7.5kg
30 step ups
x 2
27/04/2021
Resistance:
20-15-10-5
Deadlifts (up to 40kg)
Hand release press ups
20-15-10-5
Squats (up to 35kg)
TRX wide row
Conditioning:
15 cal bike
30 step ups
x 5
Intensity:
10-8-6-4-2
Burpee box jump
Snatch + push press each arm
04/05/2021
Resistance:
10 x 3
Deadlifts 40kg + HR press ups
Squats 35kg + TRX wide row
Bicep curls 15kg + Tricep dips
Intensity:
3 min work 2 min rest x 6 alternating:
10 burpees
10 DB push press
20 DB snatches
Max cals
Scores: 10/11/10
10 box jumps
10 slams
10 step ups
Max cals
Scores: 12/12/10
11/05/2021
Resistance:
Squats 35kg 10 x 3
Chest press 25kg 10 x 3
TRX row 10 x 3
Workout:
Circuit x 3
15 cal bike
Circuit x 2
30 cal bike
Circuit x 1
45 cal bike
Circuit:
10 burpee box jump
10 7.5kg DB push press
20 step ups
25/05/2021
Resistance:
Deadlifts 35kg
Chest press 7.5kg DB
TRX row
10 x 3
Intensity:
4 min AMRAP 2 min rest x 6
AMRAP 1
6 cal bike
8 burpees
10 DB snatches
Scores: 2+0 / 2+1 / 2+2
AMRAP 2
6 cal ski
8 box jumps
10 DB push press
Scores: 2+16 / 3+0 / 3+2
01/06/2021
Resistance:
Deadlifts 40kg
TRX wide row
10 x 3
Conditioning:
Buy in: 25 cal bike
5 DB clusters 7.5/5kg
5 burpees
x 10
5 DB snatch (each) 7.5kg
5 box jumps
x 10
Buy out: 25 cal bike
Intensity:
12 min ladder: 3-6-9-12-etc
Ski cals + slams + ball step ups
Score: 15+10
08/06/2021
Resistance:
Deadlifts 40kg
Bar press up
10 x 3
Squats 35kg
TRX row
10 x 3
Intensity:
3 min work 2 min rest x 6
10 burpees
10 push press
20 DB snatch
Max cal ski
Scores: 9 / 10 / 11
10 box jumps
10 thrusters
20 DB step ups
Max cal bike
Scores: 11.5 / 12 / 11.5
15/06/2021
Conditioning:
20-15-10-5
Cal bike
40-30-20-10
Lunges
Resistance:
Deadlifts 35kg 10 x 3
TRX row 10 x 3
Squats 30kg 10 x 3
Intensity:
10 complex*
10 box jumps
20 DB step ups
20 cal ski
Repeat:
8-8-16-16
6-6-12-12
4-4-8-8
2-2-4-4
*complex:
DB double snatch + thruster + push press
29/06/2021
BIG BIRTHDAY WORKOUT:
420m ski
16-12-8-4-2
DB push press + step ups
420m ski
16-12-8-4-2
DB snatch + burpees
420m ski
16-12-8-4-2
DB thruster + box jumps
BONUS 42 CAL BIKE!
06/07/2021
Resistance:
Squats 30kg
Press ups
TRX row
10 x 3
Intensity:
12 GTOH 15kg
6 burpee box jumps
x 3
12 cal bike
12 GTOH 15kg
6 burpee box jumps
x 2
24 cal bike
12 GTOH 15kg
6 burpee box jumps
x 1
36 cal bike
13/07/2021
Resistance:
Deadlifts 40kg 10 x 3
Squats 35kg 10 x 3
Bench 20kg
TRX neutral row
10 x 3
Conditioning:
10 cal bike
10 clean and press 15kg
20 lunges 15kg
x 3
Intensity:
6 press ups
8 box jumps
10 sit ups
x 4
6 push press
8 burpees
10 leg raises
x 4
27/07/2021
Conditioning:
20-15-10-5
Cal bike
Clean & press 10kg
Lunges 10kg
Intensity:
10 DB complex*
10 burpee box jump
20 DB step ups
20 cal ski
Repeat:
8-8-16-16
6-6-12-12
4-4-8-8
2-2-4-4
*complex: double snatch + thruster + push press
Core:
10 rainbow slams
10 db leg raises
30 sec plank
x 3
03/08/2021
Conditioning:
30-20-10
Cal bike + high step ups
Resistance:
Deadlifts 40kg
Chest press 10kg
10 x 3
Squats 35kg
TRX neutral row
10 x 3
Intensity:
24 DB snatches
12 DB push press
24 DB lunges
12 cal ski
x 4
23/08/2021
10 KB squats
10 KB RDL
10 deep lunges
x 3
Conditioning:
10 cal ski
10 deadlifts 40kg
10 press ups
x 4
Intensity:
250m ski
15 burpees
15 slams
15 ball step ups
Repeat:
250-12-12-12
250-9-9-9
250-6-6-6
250-3-3-3
31/08/2021
Conditioning:
4-8-12-16-12-8-4
Cal ski
Plate snatch
Lunges
Resistance:
Deadlifts 40kg 10 x 3
Bench press 25kg
TRX row
10 x 3
Intensity:
30 cal bike
30 15kg thruster
30 10kg alt snatch
3 burpee EMOM
Core:
10 TTDB practice x 3
03/09/2021
Conditioning:
10 cal bike
15 cal ski
10 cal bike
Rest 2 min
x 2
10 cal ski
15 cal bike
10 cal ski
Rest 2 min
x 2
Resistance:
20-15-10-5
Squats
Press ups
TRX row
Intensity:
12 burpees
6 GTOH 15kg
12 lunges
x 4
07/09/2021
Conditioning:
50-40-30-20-10
Cal bike
Step ups
Resistance:
DB chest press 10kg 10 x 3
Bent over row 20kg 10 x 3
Intensity:
10 GTOH 15kg
20 lunges 15kg
10 burpees
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
14/09/2021
Conditioning:
5-10-15-20-15-10-5
Cal bike
Cal ski
Buprees
60 sec rest in between drops
Resistance:
Deadlifts 40kg
Press ups
Bent over row 20kg
10 x 3
21/09/2021
Conditioning:
20 cal bike
10 GTOH 15kg
20 lunges 15kg
x 5
Resistance:
20-15-10-5
Squat 25/30/35/40kg
Bench press 15/20/25/30kg
TTDB
Intensity:
3 min work 2 min rest x 3
10 single Devil press
10 single thruster
10 box jumps
Max cal ski
Scores: 7/10/12
27/09/2021
Conditioning:
400m ski
30 step ups
20 single DB thrusters
10 burpees
x 5
Resistance:
Deadlifts 40kg
Bench press 25kg
TTDB
10 x 3
Intensity:
6 cal bike
12 DB alt snatch
6 cal bike
Rest 2 min
Scores: 1:35 / 1:33 / 1:31
05/10/2021
Conditioning:
500m ski
20 GTOH
5 burpees
500m ski
15 GTOH
10 burpees
500m ski
10 GTOH
15 burpees
500m ski
5 GTOH
20 burpees
Intensity:
10 DB thrusters
20 DB step ups
10 box jumps
MAX CAL BIKE
Scores: 14/15/14
12/10/2021
Warm up:
800m ski + 4 burpee EMOM
Conditioning:
Circuit x 3
10 cal bike
Circuit x 2
20 cal bike
Circuit x 1
30 cal bike
Circuit:
10 deadlifts
10 power cleans
10 push press
10 lunges
@17.5kg
Intensity:
10 DB burpee step over
10 box jumps
20 single snatch
x 3
14/10/2021
Conditioning:
10 cal bike
10 GTOH 15kg
20 lunges 15kg
x 5
Intensity:
10 DB thruster + push press 5kg
10 burpees
10 box jumps
20 cal ski
Repeat:
8-8-8-16
6-6-6-12
4-4-4-8
2-2-2-4
18/10/2021
Conditioning:
12 cal ski
10 deadlifts
8 power cleans
6 push press
4 lunges
x 4
Intensity:
Every 90 seconds x 20
5 cal bike + 5 DB clean & press
5 cal bike + 5 DB step ups
5 cal bike + 5 burpees
5 cal bike + DB 5 thrusters
02/11/2021
Resistance:
Deadlifts 35kg 10 x 3
HR press ups + TRX row 10 x 3
Intensity:
10 burpees
10 thrusters 7.5kg
20 snatches 7.5kg
Max cal ski
Score: 3/8/7
10 power cleans
10 push press
20 lunges
Max cal bike
Score: 12/15/17
09/11/2021
Conditioning:
10 cal bike
15 cal ski
10 cal bike
Rest 2 min
x 2
10 cal ski
15 cal bike
10 cal ski
Rest 2 min
x 2
Resistance:
Squats 30kg
Hand release press ups
TRX row
10 x 3
Intensity:
10-8-6-4-2
GTOH 15kg
Burpee box jumps
DB step ups (each)
TTDB
16/11/2021
Buy in: 50 cal bike
5 cluster 15kg
5 burpee over bar
x 10
5 double snatch 7.5kg
5 burpee box jump
x 10
Buy out: 50 cal bike
Finisher:
9 min ladder: 3-6-9-etc
Cal ski
Slam
Ball step up
Score: 12+30
22/11/2021
Conditioning:
30 cal ski
30 step ups (each)
30 deadlifts 45kg
25 cal ski
25 step ups (each)
25 squats 35kg
20 cal ski
20 step ups (each)
20 power cleans 25kg
15 cal ski
15 step ups (each)
15 push press 20kg
10 cal ski
10 step ups (each)
10 cluster 15kg
Intensity:
8 cal bike
16 DB snatch
8 cal bike
Rest 2 min
x 3
30/11/2021
Conditioning:
5 DB complex*
10 burpees
10 cal ski
*clean/lunge L+R/push press
Intensity:
10 GTOH 17.5kg
20 DB step ups
10 box jumps
20 cal bike
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
Core:
10 Rainbow slams
10 TTDB
x 3
07/12/2021
Conditioning:
500m ski
20 GTOH 15kg
5 burpee over bar
500m ski
15 GTOH 15kg
10 burpee over bar
500m ski
10 GTOH 15kg
15 burpee over bar
500m ski
5 GTOH 15kg
20 burpee over bar
Intensity:
10 min AMRAP:
10 cal bike
10 box jumps
Score: 6 rounds!!!
14/12/2021
Conditioning:
16 cal bike
12 power cleans
8 push press
4 lunges (each)
x 4
Intensity:
1 min max effort x 3:
DB step ups (20/21/20)
Burpees (10/1//11)
DB snatch (30/30/30)
Cal ski (10/9/9)
Box jumps (22/22/22)
Rest
04/01/2022
Conditioning:
10 cal bike
15 cal ski
10 cal bike
Rest 2 min
x 2
10 cal ski
15 cal bike
10 cal ski
Rest 2 min
x 2
Resistance:
Chest press 20kg
TRX row
10 x 3
Biceps 15kg
Tricep dips
10 x 3
Intensity:
6 power cleans 25kg
12 hanging tucks
6 push press 20kg
12 burpees
x 4