ANDREA YELLOPS
22/07/2020
21-18-15-12-9-6-3
Squats
Press ups
Lunges
Push press
Sit ups
25 burpees -
10 snatches
10 thrusters
10 leg raises
10 box jumps
X 5
-25 burpees
29/08/2020
50 snatches
5 -10 - 20 x 5
Burpee - press ups - squats
5 - 10 - 20 x 5
Box jump - push press - lunges
50 snatches
Core:
10 leg raises
15 crunches
30 second plank
X3
03/08/2020
25 burpees
50 squats (bar)
50 sit ups
25 burpees
50 push press (bar)
50 step ups
25 burpees
50 thrusters (bar)
50 leg raises
25 burpees
50 clean and press (bar)
50 lunges (bar)
Finisher:
10 snatch
10 single push press
10 box jumps
10 min AMRAP
12/08/2020
4 min AMRAPS
2 mins rest
X3
(repeat each couplet as many times as you can in 4 minutes, then rest for 2 mins and repeat 3 times)
12 burpees
12 leg raises
12 snatch
12 single arm thrusters
12 step ups
12 push press
17/08/2020
1000m ski with 5 press ups every minute on the minute
Squats 30kg 10 x 3
Step ups 10kg 10 x 3
Assisted pull ups 42kg 10 x 3
Cable row 20kg 10 x 3
Biceps and triceps 10 x 3
Finisher:
10min AMRAP:
6 cal bike
8 box jump
10 slams
25/08/2020
Leg press 40kg 10 x 3
RDL 15kg 10 x 3
Row 17.5kg + pulldown 20kg superset 10 x 3
Flye 2.5kg + chest press 15kg superset 10 x 3
Bicep + tricep superset 10 x 3
Finisher:
50 step ups
50 single DB snatch
40 step ups
40 single DB squat clean
30 step ups
30 single DB thrusters
20 step ups
20 single DB clean + thruster
10 step ups
10 single DB devil press
07/09/2020
50 cal row
50 deadlifts 25kg
40 cal row
40 squats 20kg
30 cal row
30 push press 10kg
20 cal row
20 press ups
10 cal row
10 burpees
10 box jump overs
20 box step overs
30 snatches
X 3
14/09/2020
25 calories
50 squats 20kg
50 sit ups
25 calories
50 push press 5kg DB
50 step ups with DB
25 calories
50 thrusters 4kg DB
50 leg raises
25 calories
50 clean and press 10kg BB
50 lunges 10kg BB
Finisher:
6 minute AMRAP:
3-6-9-12-15-18-etc
6-12-18-24-30-36-etc
Plate snatch
Plate jack
21/09/2020
20-15-10-5
Squats 25kg
Chest press 15kg
20-15-10-5
Lunges 10kg
TRX row
20-15-10-5
Bicep curls 10kg
Tricep dips
Finisher:
5 min work
3 min rest
x 3
30 snatches
20 push press
10 burpees
max calories on assault bike in remaining time
01/10/2020
4 min AMRAPS
2 mins rest
X3
(repeat each couplet as many times as you can in 4 minutes, then rest for 2 mins and repeat 3 times)
10 calorie bike
10 bar thrusters (squat and press)
10 burpees
10 leg raises
10 snatches
10 step ups
08/10/2020
Squats 25kg
Superset RDL 16kg 10 x 3
Split squats 10 x 3
Chest press 15kg
Superset TRX row 10 x 3
Biceps 10kg
Superset tricep dips 10 x 3
Lateral raises 2.5kg
Superset shoulder press 10kg 10 x 3
Finisher:
1 works on air bike while one does one round of:
10 burpees
10 box jumps
10 clean and press
x 3
Score: 50 cal air bike!!
15/10/2020
8-12-16-20-16-12-8
Cal bike
Leg raises
Clean and press 10kg
Lunges 10kg
Crosstrainer option:
minutes : seconds
0:30 - 1:00 - 1:30 - 2:00 - 1:30 - 1:00 - 0:30
Finisher:
10 DB burpee step overs
10 box jump overs
10 DB thrusters (squat and press)
x 3
Core:
30 Russian twists
30 sec hollow hold
x 3
28/10/2020
Squats 25kg
Chest press 15kg x 10
TRX row x 10
Superset x 3
Bicep curls 10kg x 10
Tricep dips x 10
Superset x 3
Finisher:
10 x clean and press
10 x burpees box jumps
x 3
0.5 mile bike
10 x clean and press
10 x burpees box jumps
x 2
1.0 mile bike
10 x clean and press
10 x burpees box jumps
x 1
1.5 mile bike
03/11/2020
Deadlifts 25kg 10 x 3
Lunges 15kg 10 x 3
Chest press 15kg x 10
TRX row x 10
Superset x 3
Bicep curls 10kg x 10
Tricep dips x 10
Superset x 3
Finisher:
10 cal bike (can substitute for 60 sec crosstrainer!)
10 thrusters 5kg DBs
10 step ups 5kg DBs
x 3
10 cal bike
10 snatches 55kg DB
10 burpees
x 3
10 cal bike
10 box jumps
10 slams 5kg ball (can sub push press 5kg DBs)
x 3
10 cal bike
Core:
30 sec plank
30 sec hollow hold
30 sec rest
x 3
11/11/2020
10-8-6-4-2
Walkouts & quick steps
Circuit 45 : 15
Cross trainer
Weighted step ups
Press ups
Thrusters
Sit ups
Mountain climbers
Rest
x 3
Finisher:
3-6-9-12-etc 12 min ladder
Snatch
Lunges
Burpees
25/11/2020
21-18-15-12-9-6-3
Lunges
Press ups
21-18-15-12-9-6-3
Squats
Push press
40 jumping jacks
15 burpees
15 snatch each arm
40 jumping jacks
10 burpees
10 snatch each arm
40 jumping jacks
5 burpees
5 snatch each arm
02/12/2020
Squats 25kg 10 x 3
RDL 20kg 10 x 3
Flyes 5kg
Chest press 15kg
10 x 3
TRX row 10 x 3
Lateral raises 2.5kg
Shoulder press 10kg
10 x 3
Bicep curls 10kg
Tricep dips
10 x 3
Finisher:
10 cal bike
10 snatch
10 cal bike
10 push press
10 cal bike
10 devil press
10 cal bike
10 push press
10 cal bike
10 snatch
HERE is a link to some weight programs!
HERE is a link to your weights and a few notes for all the exercises! Let me know if you need more, or maybe the glossary of exercises may be helpful too!
16/12/2020
Supersets:
Squats 20kg
TRX row
10 x 3
Step ups
Press ups
10 x 3
Bicep curls 10kg
Tricep dips
10 x 3
Endurance:
10 cal bike
20 lunges 10kg
10 x 3
Finisher:
12 - 10 - 8
Box jump
DB snatch
12 - 10 - 8
Burpee
DB thrusters
Core:
10 leg raises
15 sit ups
30 sec hollow hold
x 3
23/12/2020
10 thrusters
20 step ups
10 devil press
20 lunges
x 3
20-15-10
Cal bike
40-30-20
KB squats
10 walkouts
10 slams
10 sit ups
x 4