ALISON BRAND
06/01/2022
Conditioning:
10 cal bike
10 plate snatch
20 step ups
x 3
Resistance:
Deadlifts 25kg 10 x 3
Squats 20kg 10 x 3
Bench press 17.5kg 10 x 3
TRX row 10 x 3
Intensity:
12 min ladder:
3-6-9-12-etc
Cal ski
Burpees
Push press 5kg
Score: 15 + 1
12/01/2021
Conditioning:
4-8-12-8-4
Cal bike + lunges (each leg)
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg + TRX row
10 x 3
Shoulder press 10kg 10 x 3
Biceps 10kg + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB step ups
20 DB snatch 7.5kg
Max cal ski
Scores: 10 / 11 / 14
HOME WORKOUTS
WORKOUT 1
10 burpees
20 weighted step ups / lunges
30 KB swings
10 burpees
20 weighted step ups / lunges
30 press ups
10 burpees
20 weighted step ups / lunges
30 DB push press
10 burpees
20 weighted step ups / lunges
30 DB snatch (15 each side)
10 burpees
20 weighted step ups / lunges
30 small crunches / single leg raises
WORKOUT 2
Cardio effort* - DB Lunges (each) - DB Thrusters - Plank walkouts
2 min - 10 - 10 - 10
2 min - 8 -8 - 8
2 min - 6 - 6 - 6
2 min - 4 - 4 - 4
2 min - 2 - 2 - 2
*effort: skipping / high knee run / jumping jacks / speed skaters / drop squats etc you can do pick 2/3 and do 20/30sec of each and rotate
12 min AMRAP:
3-6-9-12-etc
Burpees
Press ups
Snatch each arm
WORKOUT 3:
4 min AMRAPS
2 min rest
x 3
AMRAP 1
10 DB clean & press
10 lunges (overhead lunges for + challenge)
10 burpees
AMRAP 2
10 snatch
10 DB squats
10 push press
AMRAP 3
10 KB swings
10 KB thrusters
10 KB Russian twists (small & controlled0
You can do these AMRAPs twice through if you have 40 mins, or just pick two of them to do twice through if you are short on time, or even do them three times if you want a longer session - try to take a score the first round so you have a target for the second!
19/01/2022
Conditioning:
200m ski
15 plate snatch
10 overhead lunges
x 4
Resistance:
Deadlifts 35kg + Press ups + TRX row
10 x 3
Squats 25kg + bicep curls 10kg + tricep dips
10 x 3
Intensity:
10-8-6-4-2
GTOH 15kg
Burpee box jumps
DB step ups
Cal bike
26/01/2022
Conditioning:
500m row
10 deadlifts 35kg + Chest press 7.5kg 10 x 3
500m row
10 squats 25kg + 10 TRX row x 3
500m row
10 clean & press 10kg + 10 Tricep dips x 3
500m row
Intensity:
12 min AMRAP:
6 cal bike
8 burpees
10 DB snatch 7.5kg
Score: 7 ROUNDS!
02/02/2022
Conditioning:
5 DB complex* 5kg
10 cal row
x 5
*clean / lunge L+R / push press
Resistance:
Deadlifts 35kg
Press ups
Tricep dips
10 x 3
Squats 25kg
TRX row
Bicep curls 10kg
10 x 3
Intensity:
250m ski
12 burpees
12 DB clusters
12 hanging tucks
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
HOMEWORK:
10 DB complex
10 burpees
10 leg raises
x 5
Finisher:
5 press ups
10 DB snatch RHS
20 drop squats
5 press ups
10 DB snatch LHS
20 speed skaters
x 5
NOTE: For the leg raises try lying down with the dumbbells at arms reach over your head, hold onto the dumbbells to fully extend your abs and then pull into the hollow position and hold that when lifting and lowing your legs (the DBs stay on the floor, they’re just an anchor point) Bend your legs if you need to make it easier - the longer the levers the harder the movement!
16/02/2022
Conditioning:
500m row
Circuit x 3
1000m row
Circuit x 2
1500m row
Circuit x 1
Circuit:
5 CTF burpees
10 GTOH 15kg
20 lunges 20kg
Intensity:
12 min ladder 3-6-9-etc
Cal bike
Ball slam
Ball sit up
23/02/2022
Conditioning:
250m row
10 deadlifts 40kg
10 press ups
10 TRX row
x 4
Intensity:
Every 90 seconds x 16 complete:
5 cal bike + 5 burpees
5 cal bike + 5 DB thrusters
5 cal bike + 5 DB step ups
5 cal bike + DB snatch (each arm)
HOME ADAPTION:
Every 90 seconds x 16 complete:
6 burpees + 6 DB thrusters
6 burpees + 6 DB lunges (each)
6 burpees + 6 DB push press
6 burpees + 6 DB snatch (each)
OR
30 sec cardio effort* + 30 sec burpees + 30 sec rest
30 sec cardio effort + 30 sec DB thrusters + 30 sec rest
30 sec cardio effort + 30 sec DB lunges + 30 sec rest
30 sec cardio effort + 30 sec DB snatches + 30 sec rest
x 4
*cardio effort options: high knee run, speed skaters, jumping jacks, skipping, mountain climbers, watt bike sprint, etc
02/03/2022
Conditioning:
Buy in: 25 cal bike
10 cal ski
10 DB box over
10 GTOH 15kg
x 5
Buy out: 25 cal bike
Intensity:
10 snatch RHS
10 thruster RHS
10 push press RHS
5 burpees
10 snatch LHS
10 thruster LHS
10 push press LHS
5 burpees
x 3
Core:
10 rainbow slams + 30 sec hollow hold
x 3
03/03/2022
Conditioning:
400m row
30 overhead lunges 10kg
20 cal bike
10 DB clusters
x 3
Intensity:
6 devil press RHS
8 press ups
10 sit ups
6 devil press LHS
8 push press 15kg
10 leg raises
x 4
10/03/2022
Conditioning:
10 cal ski
10 deadlifts 25kg
10 press ups
x 3
E5MOM x 6
8 clean & press
10 lunges
12 burpees
10 lunges
8 clean & press
Intensity:
10 min AMRAP
10 cal bike
10 alternating DB snatch
Score: 6+6
23/03/2020
Conditioning:
15-12-9-6-3
Cal row + squats 25kg
15-12-9-6-3
Cal bike + power cleans 20kg
15-12-9-6-3
Cal ski + press ups
Intensity:
10 DB burpee step up
15 DB push press 7.5kg
20 DB snatch 7.5kg
30/03/2022
5 min AMRAP 2 min rest x 6
AMRAP 1:
10 cal bike
10 power cleans 20kg
10 DB leg raises
Scores: 2+4 / 2+10
AMRAP 2:
10 cal row
10 press ups
10 DB thruster 7.5kg
Scores: 2+9 / 2+20
AMRAP 3:
10 cal ski
10 push press 15kg
10 DB snatch 7.5kg
Scores: 2+8 / 2+20
Core:
30 sec side plank RHS
30 sec hollow
30 sec side plank LHS
x 3
07/04/2022
Conditioning:
200m row
5 burpees
1 min rest
x 10
Resistance:
Deadlifts 40kg 10 x 3
Bench press 20kg + TRX row 10 x 3
Intensity:
3 min work 2 min rest x 3
10 DB snatch + push press + O/H lunge RHS
10 DB snatch + push press + O/H lunge LHS
Max cal ski
Scores: 7/9/13
14/4/2022
Conditioning:
5-10-15-15-10-5
Cal ski + cal bike
Resistance:
Trisets 10 x 3:
Deadlifts 40kg + chest press 7.5kg + bicep curl 10kg
Squats 30kg + TRX row + tricep dips
Intensity:
12 min ladder: 4-18-12-etc
DB thruster
DB step ups
Burpees
Score: 20 (!!!!)
21/04/2022
Conditioning:
800m ski + 4 burpee EMOM
Resistance:
Deadlifts 40kg + Chest press 7.5kg + Bicep curls 5kg
10 x 3
Squats 30kg + TRX row + Tricep dips
10 x 3
Intensity:
15 min AMRAP:
10 cal row
10 step ups
5-10-15-etc GTOH 20kg
Score: 15 + 38
25/04/2022
Conditioning:
24 cal row
6 barbell complex* 17.5kg
24 reverse lunges
x 4
Complex: deadlifts + power clean + hang clean + thruster + push press
Intensity:
12 min AMRAP:
6 cal bike
8 burpees
10 DB snatch 7.5kg
Score to beat: 7 rounds (21/01/22)
Score: 7 + 9 (but with CTF burpees!!)
27/04/2022
Conditioning:
250m ski
10 plate snatch 10kg
10 overhead lunges
x 4
Resistance:
Deadlifts 42.5kg 10 x 3
Chest press 7.5kg + TRX row 10 x 3
Flyes 5kg 10 x 3
Bicep curls 5kg + Tricep dips 10 x 3
Intensity:
30 cal bike
30 power cleans 20kg
30 push press 7.5kg
30 DB step up 7.5kg
3 burpee EMOM
02/04/2022
Conditioning:
250m row
10 walkout +press up
x 5
Intenisty:
Every 90 sec x 21
6 cal bike + 6 burpees
6 cal bike + 6 DB power press 7.5kg
6 cal bike + 6 single DB step up 7.5kg
04/05/2022
Conditioning:
30-20-10
Cal row + overhead lunges
Resistance:
Deadlifts 45kg + Chest press 7.5kg + Bicep curls 5kg
10 x 3
Squats 30kg + TRX row + Tricep dips
10 x 3
Intensity:
3 x 3 min work 2 min rest:
10 burpees
10 box jumps
20 DB snatch
Max cal ski: 10/11/14
UPPER BODY HOME WORKOUT
Warm up:
5 walkouts
10 arm circles each side
x 3
10 press ups + 10 barbell bent over row
x 3
10 DB pec flyes + 10 DB chest press
x 3
10 LIGHT DB lateral raises + 10 LIGHT DB rear raises
x 3
Barbell shoulder press 10 x 3
10 Bicep curls + 10 Tricep dips
x 3
09/05/2022
Conditioning:
400m row
10 DB clean & press
10 DB step ups
10 single DB devil press
10 overhead DB leg raises
x 5
Intensity:
10 min AMRAP
10 cal bike
15 KB swings
20 drop squat to KB
Score: 5+7
11/05/2022
Warm up:
10 cal ski
10 light DB clusters
x 3
Resistnace:
Deadlifts 45kg 10 x 3
Bench press 20kg + TRX row 10 x 3
Flyes 5kg 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
25 cal row
20 DB snatch
15 cal bike
10 burpees
Rest 2 min
x 3
Times: 5:01 / 4:42 / 4:29
16/05/2022
Conditioning:
15 cal row/ski
30 power cleans 20kg
30 high step ups
15 cal row/ski
30 push press 17.5kg
30 DB snatch 7.5kg
15 cal row/ski
30 press ups
30 DB thruster 7.5kg
Intensity:
EMOM x 9
A: 6/7/8 cal bike
B: 8/9/10 burpees
C: 10/11/12 slams
18/05/2022
Conditioning:
45:15 x 4
Ski + Db clean & press + DB step ups
Resistance:
Deadlifts 45/47.5kg + Chest press 7.5kg + Bicep curl 5kg
10 x 3
Squats 30kg + TRX row + Tricep dips
10 x 3
Intensity:
24-18-12-6 Cal bike
12-9-6-3 Devil press
23/05/2022
Conditioning:
10 cal ski
20 high step ups
30 power cleans 20kg
10 cal ski
20 high step ups
30 push press 15kg
10 cal ski
20 high step ups
30 press ups
10 cal ski
20 high step ups
30 thrusters 15kg
10 cal ski
20 high step ups
30 leg raises
Intensity:
10 cal bike
20 DB snatch
10 cal bike
Rest 2 mins
Times: 2:22 / 2:10 / 1:57
25/05/2022
Conditioning:
400m ski
16-12-8
Deadlifts 45/47.5/50kg + press ups
400m ski
16-12-8
Squats 32.5kg + Push press 17.5kg
400m ski
16-12-8
Clean & press 7.5kg + Hanging tucks
Intensity:
10 DB burpee box over
15 plate snatch
20 cal row
x 3
02/06/2022
Conditioning + Resistance:
10 Cal bike
10 Deadlifts 40kg
5 Hanging tuck
10 Push press 7.5kg
5 Hanging tuck
10 Press ups
X 5
Intensity:
One minute max effort:
Burpees 14/16/18
DB step ups 17/20/22
Box jumps 22/29/34
DB snatch 29/31/33
Ski cals 8/10/11
Rest
X 3
08/06/2022
Conditioning:
2km ski + 2 burpee EMOM
Resistance:
Deadlifts 45kg 10 x 3
Chest press 7.5kg + Flyes 5kg 10 x 3
Bent over row 20kg 10 x 3
Bicep curls 5kg + Tricep dips 10 x 3
Intensity:
3 min work 2 min rest x 3
10 DB clean & press
20 DB step ups
20 DB snatch
Max cal bike
Scores: 8/12/17
30/06/2022
Conditioning:
20-16-12-8-4
Cal bike + Step up (each)
Resistance:
Deadlifts 40kg + Chest press 7.5kg + TRX row
10 x 3
Intensity:
10 cal ski
10 burpees
5-10-15-etc GTOH 20kg
Score: 20 + 13
03/08/2022
Conditioning:
5-10-15-10-5
Cal row + cal bike
Resistance:
Deadlifts 40kg 10 x 3
Bench press 17.5kg + Flye 5kg 10 x 3
TRX row 10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal ski
8 DB snatch
10 DB step ups
Scores: 2+14 / 2+17 / 2+20
10/08/2022
Conditioning:
1200m row 5 x 100m intervals
Resistance:
Deadlifts 40kg 10 x 3
Split squats 8kg 10 x 3
Bench press 20kg + TRX row 10 x 3
Bicep curls + Tricep dips 10 x 3
Intensity:
45:15 max efforts x 3
Burpees 9/11/12
DB clean & press 5kg 15/18/19
Step ups 20/21/22
Ski cals 7/8/9
24/08/2022
Conditioning:
12 cal ski
12 step overs
6 deadlifts 40kg
x 6
Resistance:
TRX row 10 x 3
Biceps + Triceps 10 x 3
Lateral + rear raises 2.5kg 10 x 3
Intensity:
12 min AMRAP:
6 cal bike
6 press ups
3-6-9-etc Devil press 5kg
Score: 15+0
31/08/2022
Conditioning:
E5MOM x 4
400m ski
6 burpees
8 clean and press
10 DB step up
Resistance:
Press up + Trx row 10 x 3
Biceps 5kg + triceps 10 x 3
Lateral + rear raises 2.5kg 10 x 3
Intensity:
10 min AMRAP:
10 cal bike
10 double snatch
10 double thruster
Score: 4+9
07/09/2022
Warm up:
600m ski + 3 walkout emom
Resistance:
Deadlift 35kg + press up + Trx 10 x 3
Shoulder press 15kg + bicep curls 5kg + tricep dips 10 x 3
Intensity:
25 cal row
20 snatch
15 cal bike
10 DB burpee press (not ctf)
Rest 3 min
X 3
14/09/2022
Warm up:
10 cal
5 walkout
x 3
Resistance:
Deadlift 35kg 10 x 3
Chest press 7.5kg + flye 2.5kg 10 x 3
Trx + shoulder press 10kg 10 x 3
Biceps 10kg + triceps 10 x 3
Intensity:
3 min work 2 min rest
10 burpees
10 clean and press
20 step ups
Max cal ski: 7/7/11
21/09/2022
Warm up:
10 cal row
10 KB lateral stepping squat
10 lunges
X 3
Resistance:
Deadlift 30kg + press up + Trx 10 x 3
Shoulder press 8kg + bicep curls 5kg + tricep dips 10 x 3
Intensity:
45 sec bike + 45 sec DB clean & press + 30 sec rest
45 sec + 45 sec burpee step ups + 30 sec rest
45 sec bike + 45 sec DB snatches + 30 sec rest
Rest 1 min
X 3
28/09/2022
Conditioning:
20 cal row
10 deadlifts 30kg
5 burpee press up
10 push press 15kg
5 burpee press up
10 lunges 15kg
X 5
Intensity:
20 DB snatch + step up each side
10 cal bike
15 DB snatch + step up each side
15 cal bike
10 DB snatch + step up each side
20 cal bike
05/10/2022
Conditioning:
250m ski
20 step ups
15 push press
10 burpees
5 rounds
Resistance:
Deadlift + press up + Trx
10 x 3
Intensity:
15 min amrap
10 Bike
20 Snatch
5-10-15-etc walkouts
Score: 15+10
12/10/2022
Warm up:
250m row + 10 lateral stepping squat
X 4
Resistance:
15-12-9-6-3
Deadlift 25kg
Trx row
Shoulder press 10kg
Dips
Intensity:
9 min amrap
6 cal bike
6 snatch
3-6-9 burpee step up
Score: 12+15
3 min rest
9 min amrap
6 cal ski
6 press ups
3-6-9-etc burpee cluster
Score: 12+19
21/10/2022
Warm up:
Circuit 45:15 x 3
Bike + Thruster + RDL
Resistance:
Deadlift + press up + bicep curl
Squat + Trx + tricep dips
Lateral raise + shoulder press
10 x 3
Intensity:
12 min ladder:
4-8-12-etc
Cal ski
Db clean and press
Db step up
Score: 16+19
26/10/2022
Warm up:
5 walkouts + 10 lunges x 3
Resistance:
Deadlifts + Press ups 10 x 3
TRX row + Shoulder press 10 x 3
Intensity:
4 min AMRAP 2 min rest x 6
AMRAP 1
10 cal row + 10 DB clean & press
Score: 2+4 / 2+10
AMRAP 2
10 cal bike + 10 DB snatch
Score: 2+6 / 2+9
AMRAP 3
10 cal ski + 10 DB step ups
Score: 2+2 / 2+5
16/11/2022
Conditioning:
200m ski
10 lateral squats
10 lunges
x 3
Resistance:
Deadlifts 30kg + Press ups 10 x 3
Split squats 10 x 3
SA row 8kg 10 x 3
Lateral raise 2.5kg + shoulder press 10kg 10 x 3
Bicep curls 5kg + Tricep dips 10 x 3
Intensity:
6 cal bike
8 DB snatch
10 burpee step up
8 DB snatch
6 cal bike
Rest 60 sec
x 3
30/11/2022
Conditioning:
10 TRX squat to row + 10 TRX lunges
X 3
Resistance:
Deadlift 25kg 10 x 3
Press up + TRX wide row 10 x 3
Single arm row 8kg 10 x 3
Lateral raise 2.5kg + shoulder press 10kg 10 x 3
Biceps 5kg + tricep dips 10 x 3
Intensity:
3 min work 1:30 rest x 4
10 burpee
20 DB snatch
20 DB step up
Max cal ski/bike/ski/bike
08/12/2022
Conditioning:
10 lateral stepping squat + press
10 TRX lunges
X 3
Resistance:
Deadlift 25kg + press up 10 x 3
Wide row + shoulder press 10kg 10 x 3
Lateral 2.5kg + rear raise 1.25kg 10 x 3
Biceps 5kg + tricep dips 10 x 3
Intensity:
8 min AMRAP:
8 cal ski
8 DB clean and press
8 DB step ups
Score: 5+0
4 min rest
8 min AMRAP:
8 cal bike
8 DB snatch
8 burpees
Score: 4+6
14/12/2022
Conditioning:
5 DB lunge complex
10 lateral stepping squat
X 3
Resistance:
Deadlift 25kg + press up 10 x 3
Split squat 10 x 3
Shoulder press 10kg + Trx row 10 x 3
Lateral + rear raise 10 x 3
Bicep curls + triceps dips 10 x 3
Intensity:
12 cal ski
10 clean and press
8 cal bike
6 burpee step up
X 4