AMANDA GORDON
05/07/2024
Conditioning:
10 cal ski
10 thrusters 6kg
X 2
Resistance:
Deadlift 20kg 10 x 3
Chest press 5kg 10 x 3
TRX row 10 x 3
Shoulder press 6kg 10 x 3
Pull-down 20kg 10 x 3
Intensity:
4 min AMRAP 2 min rest
6 cal bike
8 box burpee
10 DB snatch 2.5kg
Score: 1+21 / 1+14
09/07/2024
Warm up:
1000m row -100:100 x 5
Resistance:
Deadlift 20kg 10 x 3
Press up + cable row 20kg 10 x 3
Shoulder press 6kg + narrow pulldown 20kg 10 x 3
Flye 2.5kg + lateral raise 1.25kg 10 x 3
Biceps 2.5kg + triceps 20kg 10 x 3
Intensity:
8 min ladder
2-4-6-8-etc
Ski cals
Clean and press 2.5kg
Step up 2.5kg
Score: 10+2
12/07/2024
Conditioning:
10-8-6-4-2
Bike cal + lunges
Resistance:
Squat 17.5kg 10 x 3
Cheat press 5kg + pulldown 25kg 10 x 3
Shoulder press 8kg + TRX row 10 x 3
Leg raise + rainbow slam 3kg 10 x 3
Intensity:
2:00 work 1 min rest
10 burpee
10 snatch
Max cal row: 12/11/13
X 3
10/09/2024
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 20kg
Bench press 15kg + cable row 20kg
Shoulder press 6kg + pulldown 25kg
Flye 2.5kg + lateral raise 1.25kg
Intensity:
30 sec bike + 30 sec burpee + 30 sec rest
30 sec bike + 30 sec DB snatch + 30 sec rest
30 sec bike + 30 sec step up + 30 sec rest
X 2
17/09/2024
Conditioning:
10 cal row
10 reverse lunges
X 3
Resistance:
KB goblet squat + RDL 12kg 10 x 3
Chest press 5kg + pulldown 25kg 10 x 3
Single DB row 7.5kg 10 x 3
Hollow hold + plank 30 sec each x 3
Intensity:
8 min AMRAP:
8 cal ski
4 burpee + 4 DB clean and press + 4 DB step up x 2
24/09/2024
Conditioning:
12 cal row
12 DB step ups 5kg
12 press ups
X 3
12 cal ski
12 lunges
12 push press 7kg
X 3
Resistance:
Trx row + pulldown 20kg 10 x 3
Leg raises + rainbow slams 5kg 10 x 3
Intensity:
6 min ladder:
2-4-6-8-etc
Bike + cluster
8+5
01/10/2024
Conditioning:
10 DB complex*
10 burpee
10 cal bike
X 3
*hang clean + lunge L&R + push press
Resistance:
Press up + Cable row 20kg 10 x 3
Chest press 5kg + pulldown 25kg 10 x 3
Leg raises + rainbow slam 3kg 10 x 3
Intensity:
10 min max ski
30 sec ski + 30 sec plank
Score: 47 cals!
NOTE: You can repeat this conditioning element at home for a full body workout eg 10 DB complex + 20 cal row x 3-5
08/10/2024
Conditioning:
10 cal bike
10 DB box over 5kg
10 deadlifts 30kg
X 3
Resistance:
Bench press 15kg + cable row 20kg 10 x 3
Shoulder press 7kg + TRX row 10 x 3
Pulldown 20kg 10 x 3
Intensity:
1:30 work 0:45 rest x 3
10 snatch 5kg
Max cal row: 12/9/13
HOME RESISTANCE:
KB squat + RDL 12kg 10 x 3
DB lunges 5kg 10 x 3 (each leg)
DB Chest press 5kg + DB Shoulder press 2.5kg 10 x 3
Single arm row 8kg 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 3
DB bicep curls + tricep dips 10 x 3
Crunches x 10 + 30 sec plank x 3
22/10/2023
Conditioning:
20-16-12-8-4
Cal row + lunges
Resistance:
Deadlift 30kg 10 x 3
Chest press 5kg + pulldown 25kg 10 x 3
Shoulder press 7kg + TRX row 10 x 3
Intensity:
12 min AMRAP:
12 cal ski
4 burpee + 4 clean press + 4 step up (2.5kg DB) x 3
Score: 2+18
29/10/2024
Conditioning:
EMOM x 12 minutes
Min 1: 10 cal row
Min 2: 10 burpees
Min 3: 10 cal row
Min 4: 10 DB clean and press
Resistance:
Deadlift 30kg + pulldown 25kg 10 x 3
Split squat 10 x 3
Bench 13kg + cable row 20kg 10 x 3
Intensity:
8 min ladder:
2-4-6-etc
Cal bike + DB snatch 5kg
Score: 10
EMOM adapted example for home:
Min 1: 10 cal row
Min 2: 10 burpees
Min 3: 10 cal row
Min 4: 10 DB clean and press
Min 5: 10 cal row
Min 6: 10 DB lunges
X 3 (18 min) or X 4 (24 min)
05/11/2024
Conditioning:
5 walkout
5 db complex 2.5kg
X 2
Resistance:
Deadlift 40kg + pulldown 25kg 10 x 3
Bench 13kg + row 25kg 10 x 3
Intensity:
4 min AMRAPs 1:30 rest x 4
AMRAP 1:
8 cal bike
8 DB snatch
Score: 2+8 / 2+0
AMRAP 2:
8 cal ski
8 step up
Score: 2+7 / 2+8
*note: can repeat at home 8 cal row + 8 snatch / 8 burpees + 8 DB step up or lunge
16/01/2025
Conditioning:
20-16-12-8-4
Cal row + snatch
Resistance:
Deadlift 30kg + chest press 5kg
Squat 15kg + row 20kg 10 x 3
Intensity:
2 min work 1 min rest x 3
5 burpee
10 push press
10 step up
Max cal ski: 5/7/5
22/01/2025
Conditioning:
EMOM x 20 mins
Min 1: 10 cal row
Min 2: 10 DB clean and press
Min 3: 10 DB step ups
Min 4: 10 deadlifts
Min 5: Rest
Resistance:
Bench press 13kg + narrow pulldown 20kg 10 x 3
Shoulder press 10kg + row 20kg 10 x 3
Intensity:
10 min max cal effort:
30 sec ski + 30 sec plank
56 cals!
30/01/2025
Conditioning:
Buy in: 25 cal ski
5 GTOH 7kg
10 lunges 7kg
X 5
5 burpees
10 snatch 5kg
X 5
Buy out: 25 cal ski
Resistance:
Bench 12kg + row 20kg 10 x 3
Chest press 5kg + pulldown 20kg 10 x 3
Intensity:
1 min max efforts:
Row: 13/15/13
Cluster 2.5kg: 9/10/10
Bike: 6/8/6
Rest
X 3
06/02/2025
Conditioning:
10 cal ski
10 burpee box over
10 GTOH 10kg
X 3
Resistance:
Bench 13kg + row 20kg 10 x 3
Trx + pulldown 25kg 10 x 3
Intensity:
30 sec bike + 30 sec snatch + 30 sec rest
30 sec bike + 30 sec thruster + 30 sec rest
X 3