ANDREA YELLOPS
06/01/2021
3 min / 1:30 cross trainer
30 weighted step ups
15 press ups
15 clean and press
2 min / 1 min cross trainer
20 weighted step ups
10 press ups
10 clean and press
1 min / 30 sec cross trainer
10 weighted step ups
5 press ups
5 clean and press
Finisher:
3 min work : 2 min rest x 3
10 DB snatch right arm
10 DB thruster right arm
10 sit ups
10 DB snatch left arm
10 DB thruster left arm
Max effort burpees
(Burpee scores: 19 / 25 / 20)
EARLY WEEK WEIGHTS SESSION:
There are “either or” options here - you can stick to the same ones if you have a strong preference or mix it up for variation. You can also do both the ‘either’ and the ‘or’ if you’re feeling energetic or want a bit more work but just one will be perfectly sufficient!
I have also put a weight range for some exercises depending on where your strength is the moment. I recommend trying the lighter weight for your first set and if it feels easy then you can increase it.
Squats 16kg kettlebell
OR Squats 15kg barbell
15 x 3
Lunges 10 - 15kg barbell
OR Step ups 6 - 8kg dumbbells
OR split squats 4 - 6kg dumbbells
10 each leg x 3
Glute bridges 8kg dumbbell on hips
OR single leg glute briges
15 x 3
Single arm row 8kg dumbbell
10 each arm x 3
Chest press 10 - 15kg barbell
OR chest press 6 - 8kg dumbbells
OR press ups
10 x 3
Pec flyes 4kg dumbbells
10 x 3
Shoulder press 10 - 12kg barbell
OR shoulder press 6kg dumbbells
Lateral raises 2.5kg plates
AND front raises 2.5kg plates
10 x 3 (back to back)
Bicep curls 8kg barbbell OR 4kg dumbbells
AND tricep dips
10 x 3 (back to back)
Can then finish off with a “finisher” or a “core” from previous sessions
13/01/2021
Warm up:
5 walkouts
10 plank shoulder taps
15 bodyweight squats
x 3
2 min crosstrainer*
12 step ups (with 2 x 4kg DB)
12 snatch (1 x 6kg DB)
12 thrusters (2 x 4kg DB)
12 sit ups
12 burpees
x 4
*2 min crosstrainer in 20 second intervals: 20 sprinting and 20 recovering, starting with recovery pace eg gentle-fast-gentle-fast-gentle-fast
Finisher:
Tabata* x 5
With Reebok step on low:
Step run
Box jump
Mountain climber
*Tabata = 20 seconds work, 10 seconds rest x 5
22/01/2021
Warm up:
40 step ups + 20 DB thrusters
30 step ups + 15 DB thrusters
20 step ups + 10 DB thrusters
Circuit:
6 burpees
8 press ups
10 sit ups
6 burpees
8 shoulder press (10kg barbell)
10 leg raises
x 4
Finisher:
10 DB snatch right arm
10 DB push press right arm
15 box jumps
10 DB snatch left arm
10 DB push press left arm
15 drop squats to DB
x 3
27/01/2021
Part One:
20-15-10-5
Squats 15kg
Press ups
20-15-10-5
Push press 10kg
Sit ups
Part Two:
1:30 step cardio
(30 s run / 30s jump / 30s run)
20 DB lunges
x 5
Part Three:
15-12-9
DB snatch
Burpees
15-12-9
DB clusters
Leg raises
03/02/2021
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
10/02/2021
Part One:
20 step ups
15 KB squats
10 press ups
20 lunges
15 KB RDL
10 barbell shoulder press
x 3
Part Two:
10 double DB snatch
10 burpees
10 clean and press
10 sit ups
10 thrusters
x 3
Part Three:
30 second side plank
15 leg raises
30 second side plank
x 3
18/02/2021
Part One:
10 walkouts
10 DB squats
10 DB push press
10 press ups
10 leg raises
x 4
Part Two:
2 min cardio effort
(30 sec step run / 30 sec drop squats x 2)
20 lunges
x 4
Part Three:
15-12-9
DB clusters
Burpees
Box jumps
24/02/2021
Part One:
2 min crosstrainer (20:20 intervals)
30 DB step ups
20 DB push press
10 sit ups
x 3
Part Two:
5 double DB snatches
5 box jumps
x 10
5 DB cluster
5 burpees
x 10
03/03/2021
10 squats
10 push press
30 sec plank
x 2
10 press ups
10 DB thruster
30 sec side plank
x 2
10 tricep dips
10 curl and press
30 sec hollow hold
x 2
X 2
Finisher:
10-8-6-4-2
DB complex*
Walkouts
*complex:
1 clean
1 lunge each leg
1 push press
24/03/2021
Main workout:
1 min crosstrainer
30 KB squats
30 press ups
1 min crosstrainer
30 DB step ups
30 DB shoulder press
40 sec crosstrainer
20 KB squats
20 press ups
40 sec crosstrainer
20 DB step ups
20 DB shoulder press
20 sec crosstrainer
10 KB squats
10 press ups
20 sec crosstrainer
10 DB step ups
10 DB shoulder press
HIIT workout:
20 DB snatches
10 burpees
20 DB lunges
10 box jumps
x 4
07/04/2021
Conditioning:
0.2 mile run
30 DB clean and press
30 DB step ups
0.3 mile run
20 DB clean and press
20 DB step ups
0.5 mile run
10 DB clean and press
10 DB step ups
HIIT:
3 min work 2 min rest x 6
Circuit 1
10 DB snatch each arm
10 lunge each leg
10 sit ups
Max effort burpees in remaining time
Scores: 14/15/17
Circuit 2:
10 DB thruster each arn
10 press ups
10 leg raises
Max effort box jumps in remining time
Scores: 31/21/32
12/04/2021
Conditioning:
8 cal bike
10 deadlifts 25kg
12 chest press 15kg
x 2
8 cal bike
10 squats 20kg
12 TRX row
x 2
X 2
HIIT:
4 min AMRAP 2 min rest x 3
10 burpees
10 slams
10 ball lunges
Scores: 2+20 / 2+26 / 2+18
22/04/2021
Resistance:
20-15-10-5
Deadlift 30kg
Chest press 7.5kg
20-15-10-5
Squat 20kg
TRX row
Conditioning:
10 cal bike
20 lunges 15kg
x 4
HIIT:
15-12-9
Burpee box jump
Double DB snatch
15-12-9
Burpee step up
Double DB cluster
28/04/2021
Resistance:
Split squats + glute bridges
10 x 3
Reverse lunges + RDL
10 x 3
Chest press + TRX row
10 x 3
Intensity:
3:00 on 1:30 off x 6
10 burpees
15 push press
20 snatches
Max cals
10 slams
15 sit ups
20 step ups
Max cals
12/05/2021
Resistance:
Squats 25kg 10 x 3
RDL 20kg 10 x 3
Chest press 7.5kg + TRX row
10 x 3
Intensity:
Circuit x 3
10 cal bike
Circuit x 2
20 cal bike
Circuit x 1
30 cal bike
Circuit:
10 burpees
15 DB clean and press
20 step ups
Homework:
LIGHT lateral/front/rear raises
18/05/2021
Resistance:
Squats 20kg
RDL 16kg KB
Glute bridges BW
10 x 3
Bench press 15kg
Flyes 5kg
10 x 3
TRX wide row 10 x 3
Intensity:
10 DB complex*
10 burpees
10 cal ski
x 5
*complex:
clean / lunge L+R / press
Core:
20 rainbow slams
30 sec hollow hold
x 3
02/06/2021
Resistance:
Deadlift 25kg 10 x 3
Bench press 15kg
TRX row
10 x 3
Conditioning:
Buy in: 30 cal bike
6 DB clusters
6 burpees
x 6
6 DB snatches
6 box jumps
x 6
Buy out: 30 cal bike
09/06/2021
Resistance:
Squats 25kg 10 x 3
Bench press 15kg
TRX row
10 x 3
DB single arm row 7.5kg 10 x 3
Bicep curls 8kg
Tricep dips
10 x 3
Conditioning:
3:00 work 1:30 rest x 6
10 thrusters
15 burpees
20 snatches
Max cal ski
10 box jumps
15 push press
20 DB step ups
Max cal bike
16/06/2021
Resistance:
Deadlifts 25kg + Chest press 7.5kg
10 x 3
Squats 20kg + Shoulder press 10kg
10 x 3
DB row 7.5kg 10 x 3
Conditioning:
10 cal bike
20 lunges
x 3
Intensity:
10 complex*
10 burpees
10 step ups
10 cal ski
Repeat:
8-8-8-8
6-6-6-6
4-4-4-4
2-2-2-2
*complex:
double snatch + thruster + push press 5kg
14/07/2021
Resistance:
Squats 20kg 10 x 3
Bench press 15kg
Flyes 2.5kg
10 x 3
TRX row 10 x 3
Bicep curls 10kg
Tricep dips
10 x 3
Conditioning:
6 cal ski
8 press ups
10 lunges
x 4
6 cal bike
8 DB push press
10 DB step ups
x 4
Core:
10 sit ups
10 leg raises
10 rainbow slams
x 3
21/07/2021
Resistance:
Deadlifts 25kg
Press ups
TRX row
10 x 3
Conditioning:
400m ski
20-16-12
Clean & press + DB step up
400m ski
20-16-12
Burpee + DB snatch
400m ski
20-16-12
Box jumps + DB thruster
Core:
10 TTDB + 30 sec side plank
x 4
28/07/2021
Resistance:
Squat 20kg 10 x 3
Chest press 15kg
Flyes 5kg
10 x 3
Bent over row 15kg 10 x 3
Bicep curls 10kg
Tricep dips
10 x 3
Conditioning:
10 DB cluster + push press
20 DB step ups
10 burpees
20 cal bike
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
Intensity:
6 cal ski
12 DB snatch
6 cal ski
x 3
04/08/2021
Conditioning:
20-15-10-5
Cal bike
Step ups each leg
Resistance:
Deadlifts 25kg
Chest press 7.5kg DB
10 x 3
Squats 20kg
TRX row
10 x 3
Intensity:
10 snatch + thruster + lunge RHS
10 burpees
10 snatch + thruster + lunge LHS
10 cal ski
x 3
18/08/2021
Warm up:
KB squat
KB RDL
Lunges
10 x 3
Conditioning:
9 cal bike
12 deadlifts 25kg
15 press ups
x 4
Intensity:
250m ski
15 burpees
15 thrusters
15 DB step ups
Repeat:
250-12-12-12
250-9-9-9
250-6-6-6
250-3-3-3
Finisher:
Tabata:
Alternating snatch / drop squats / toe taps
25/08/2021
Conditioning:
4-8-12-16-12-8-4
Cal bike
Plate snatch
Overhead lunge
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg
Flyes 2.5kg
10 x 3
TRX row 10 x 3
Bicep curls 10kg
Tricep dips
10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal ski
8 burpees
10 snatches 7.5kg
08/09/2021
Conditioning:
8 cal bike
12 cal ski
8 cal bike
Rest 1 min
x 2
8 cal ski
12 cal bike
8 cal ski
Rest 1 min
x 2
Resistance:
Deadlifts 25kg 10 x 3
Flyes 2.5kg
Chest press 7.5kg
10 x 3
Bent over row 15kg 10 x 3
Bicep curls 10kg
Tricep dips
10 x 3
Intensity:
8 burpee box jumps
12 clean & press 10kg
16 lunges 10kg
x 4
15/09/2021
Conditioning:
10 DB complex
10 burpees
10 cal ski
x 5
Resistance:
Deadlifts 25kg 10 x 3
Flyes 2.5kg
Chest press 7.5kg
10 x 3
TRX row 10 x 3
Bicep curls 10kg
Tricep dips
10 x 3
Intensity:
10 min AMRAP:
6 cal bike
8 box jumps
10 thrusters 8kg
20/09/2021
Conditioning:
200m ski
20 lunges
x 5
Resistance:
15-10-5
Deadlifts + TRX row
15-10-5
Squats + bench press
15-10-5
Clean and press
Tricep dips
Intensity:
3 min work 2 min rest x 3
10 snatch each arm
10 thruster each arm
20 step ups
Max cal bike
06/10/2021
Conditioning:
5-10-15-10-5
Cal bike + KB squats
Resistance:
Deadlifts 25kg + chest press 7.5kg + TRX row
10 x 3
Bicep curls 10kg + Tricep dips
10 x 3
Intensity:
10 double DB snatch + thruster + push press
10 DB step up each leg
10 burpees
10 cal ski
Repeat:
8-8-8-8
6-6-6-6
4-4-4-4
2-2-2-2
03/11/2021
Conditioning:
10 cal bike
10 deadlifts 25kg
20 step ups
x 3
Resistance:
Flyes 2.5kg + Chest press 7.5kg
10 x 3
TRX row 10 x 3
Shoulder press 15kg 10 x 3
Bicep curls 10kg + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpee + jump
10 DB thrusters
20 DB snatch
Max cal ski
Scores: 6/7/7
24/11/2021
Conditioning:
10 cal ski
20 DB step ups
30 deadlifts 25kg
10 cal ski
20 DB step ups
30 squats 20kg
10 cal ski
20 DB step ups
30 chest press 7.5kg
10 cal ski
20 DB step ups
30 bent over row 15kg
10 cal ski
20 DB step ups
30 push press 15kg
Intensity:
6 cal bike
12 DB snatch
6 cal bike
Rest 2 min
x 3
Core:
10 leg raises
30 sec side plank L+R
x 3
16/12/2021
Warm up:
12-9-6-3
Cal bike + KB squat + KB RDL
Resistance:
Deadlifts 25kg 10 x 3
Chest press 5kg + TRX row
10 x 3
Shoulder press 10kg 10 x 3
Intensity:
1 min max efforts x 3:
DB step ups
Burpees
DB snatch
Box jumps
Cal ski
Rest 2 min
20/12/2021
4 min AMRAP 2 min rest x 9
AMRAP 1:
6 cal bike
8 deadlifts 25kg
10 thrusters
Scores: 2+0 / 1+13 / 1+20
AMRAP 2:
6 cal ski
8 press ups
10 snatches
Scores: 2+6 / 2+10 / 2+9
AMRAP 3:
6 burpees
8 push press 10kg
10 DB step ups
Scores: 3+7 / 3+7 / 3+16
HOME ADAPTION:
AMRAP 1:
30 sec step run
8 KB deadlifts
10 thrusters 5kg
AMRAP 2:
30 sec x-trainer effort
8 press ups
10 snatches 5kg
AMRAP 3:
6 burpees
8 push press
10 lunges (easier than putting step up from burpees)
BONUS HOME WORKOUT:
10 burpees
20 DB step ups
30 KB squats
10 burpees
20 DB step ups
30 press ups
10 burpees
20 DB step ups
30 push press
10 burpees
20 DB step ups
30 snatches
10 burpees
20 DB step ups
30 leg raises