ANDY PRESTON
HOME PROGRAMS
PROGRAM 1:
Banded monster walks (each way) 10 x 3
Banded squats + banded bridges 10 x 3
Weighted split squats (each) 10 x 3
Press ups + leg raises 10 x 3
Crunches/sit ups + plank shoulder taps 10 x 3
Hollow hold 30 sec x 3
PROGRAM 2:
Banded lateral leg raise (each) + banded squats 10 x 3
Single leg bridges (each) 10 x 3
Weighted goblet squat + RDL / weighted single leg RDL 10 x 3
Crunch to extension + commandos 10 x 3
Resistance band wood chops (each) 10 x 3
Side plank 30 sec RHS + LHS + 30 sec rest x 3
STUDIO SESSIONS:
22/09/2023
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 60kg 10 x 3
Bench press 35kg + row 35kg 10 x 3
Shoulder press 15kg + pull-down 40kg 10 x 3
Intensity:
16 cal row
12 7.5kg snatch
8 cal bike
4 CTF burpees
Rest 1 min
Scores: 3:35 / 3:13 / 2:48
29/09/2023
Squat 45kg + RDL 12.5kg 10 x 3
Flye 5kg + chest press 12.5kg 10 x 3
Pull-down 40kg 10 x 3
Shoulder press 15kg + cable row 30kg 10 x 3
Lateral raise 2.5kg + rear raise 2.5kg 10 x 3
Intensity:
10 min max cal effort:
30 sec ski + 30 sec plank
Score: 60 cals!
13/10/2023
Warm up:
10 cal ski + 15 swings x 2
Resistance:
Deadlifts 60kg 10 x 3
Flye 5kg + bench press 30kg 10 x 3
Shoulder press 17.5kg + row 35kg 10 x 3
Pull-down 37kg 10 x 3
Lateral raise 5kg + rear raise 2.5kg 10 x 3
Intensity:
8 cal bike
16 snatch 10kg
8 cal bike
Rest 1 min
2:01 / 1:59 / 1:54
19/10/2023
Resistance:
Deadlift 55kg 10 x 3
Lunges 30kg 10 x 3
Bench 35kg + row 35kg 10 x 3
Shoulder press + pull-down 37kg 10 x 3
Flye 7.5kg + lateral raise 2.5kg + rear raise 2.5kg 10 x 3
Intensity:
10-8-6-4-2 reps of:
GTOH 15kg
Burpee
Box jump
Ski cal
10/11/2023
Resistance:
Deadlift 50kg 10 x 3
Bench 35kg + row 35kg 10 x 3
Shoulder press 17.5kg + pull-down 37kg 10 x 3
Flye 7.5kg + lateral raise 2.5kg + rear raise 2.5kg 10 x 3
Intensity:
12 min amrap:
12 cal bike
12 snatch
4-6-8-etc CTF burpee box jump
Score: 10!
17/11/2023
Squat 50kg 10 x 3
RDL 40kg 10 x 3
Flye 7.5kg + chest press 12.5kg 10 x 3
Pull-down 37kg + TRX tucks 10 x 3
Row 35kg + rainbow slams 8kg 10 x 3
Intensity:
12 min AMRAP:
12 cal ski +
4 burpee + 4 DB c+p + 4 DB step ups 7.5kg x 3
Score: 3+4
24/11/2023
Resistance:
Squat 60kg 10 x 3
RDL 45kg 10 x 3
Bench 35kg + row 35kg 10 x 3
Shoulder press 17.5kg + pull-down 37kg 10 x 3
TRX tucks + wood chops 10 x 3
Intensity:
2 min work 1 min rest x 4
5 burpees
10 plate snatch 10kg
10 overhead lunge 10kg
Max cal bike: 7.1 / 8.6 / 9.0 / 11.0
08/12/2023
Resistance:
Deadlift 65kg 10 x 3
Bench 35kg + TRX row 10 x 3
Shoulder press 17.5kg + pulldown 40kg 10 x 3
Trx tuck + rainbow slam 8kg 10 x 3
Wood chop 20kg 10 x 3
Intensity:
20:10 x 16
Heisman / Box jump / Lateral ladder / Thruster
15/12/2023
Deadlift 65kg 10 x 3
Chest press 15kg + pulldown 40kg 10 x 3
Shoulder press 17.5kg + row 35kg 10 x 3
Trx tuck + rainbow slam 8kg 10 x 3
Intensity:
16 cal row
12 alt snatch
8 cal bike
4 burpees
Rest 1 min
2:45 / 2:37 / 2:33
22/12/2023
Warm up:
5 inchworm
10 lunges
20 swings
X 2
Resistance:
Squat 60kg + TRX row 10 x 3
Chest press 15kg + pulldown 40kg 10 x 3
Flye 7.5kg + lateral raise 5kg 10 x 3
TRX pike + rainbow slam 8kg 10 x 3
Woodchop 20kg 10 x 3
Intensity:
12 min amrap:
12 cals
12 step ups
3-6-9-12-etc GTOH 25kg
12+32
19/01/2024
Resistance:
Deadlift 65kg + chest press 15kg 10 x 3
Squat 65kg + row 40kg 10 x 3
Shoulder press 17.5kg + pulldown 40kg 10 x 3
Flye 7.5kg + lateral raise 5kg 10 x 3
TRX pike + Woodchop 20kg 10 x 3
Intensity:
30 sec ski + 30 sec burpee + 30 sec rest
30 sec ski + 30 sec alt snatch 7.5kg + 30 sec rest
X 4
03/01/2024
Warm up:
5 cal bike
10 lunges
15 swings
X 2
Resistance:
Deadlift 55kg + chest press 15kg 10 x 3
Squat 65kg + pulldown 40kg 10 x 3
Shoulder press 17.5kg + row 35kg 10 x 3
Intensity:
3 min work 1 min rest x 3
10 burpees
10 clean and press
20 step ups
Max cal ski
09/02/2024
Conditioning:
12 cal row
12 DB box over 10kg
12 deadlifts 55kg
X 3
Resistance:
Squat 65kg + row 40kg 10 x 3
Chest press 15kg + pulldown 40kg 10 x 3
Flye 7.5kg + SA pull 35kg + lateral raise 5kg 10 x 3
Intensity:
10 min max effort ski
30 sec ski + 30 sec box plank
Score: 70 cals!
23/02/2024
Warm up:
5 DB complex
10 cal ski
X 3
Complex: hang clean / lunge L+R / push press
Resistance:
Squat 75kg 10 x 3
Bench 35kg + row 35kg 10 x 3
Shoulder press 17.5kg + Pulldown 40kg 10 x 3
Flye 7.5kg + SA pull 35kg 10 x 3
Lateral 5kg + rear raise 5kg 10 x 3
Wood chops 20kg 10 x 3
Intensity:
12 min AMRAP
12 cal row
4 burpee + 4 clean press + 4 step ups
Score: 4+12
25/05/2024
5 KB thruster each arm
10 KB lunges
15 KB swings
X 3
Resistance:
Squats 75kg 10 x 3
RDL 55kg 10 x 3
Shoulder press 20kg 10 x 3
Flye 7.5kg + chest press 12.5kg 10 x 3
TRX row + pulldown 40kg 10 x 3
Intensity:
16 cal row
12 alt snatch
8 cal bike
4 burpees
Rest 1:30
2:43 / 2:33 / 2:27