ANDY + LOUISE

24/02/2023

Conditioning:

250m row x 2 each + step ups

Resistance:

Deadlift 50/35kg 10 x 3

Chest press 12.5/7.5kg 10 x 3

Squat 30/40kg 10 x 3

Cable row 10 x 3

Intensity:

4 min AMRAP 2 min rest x 4

AMRAP 1:

8 cal bike + 8 DB step up

A: 3+6 : 3+0

L: 1+10 / 2+0

AMRAP 2:

8 cal ski + 8 clean and press

A: 2+8 / 2+11

L: 2+14 / 3+0

17/03/2023

Conditioning:

15-10-5

Calories + plate snatch

Resistance:

Deadlift 50/35kg 10 x 3

Split squat 8/12kg 10 x 3

Row + chest press 10/12.5kg 10 x 3

Pull-down + shoulder press 15kg 10 x 3

Intensity:

2000m ski AMRAP:

One ski + one amraps:

4 DB burpees

4 DB clean and press

4 DB step ups

Score: 9+4

31/03/2023

Conditioning:

45 sec ski/row + 45 sec DB c&p + 30 sec rest

45 sec ski/row + 45 sec DB step ups + 30 sec rest

X 4

Resistance:

Deadlift 50/40kg + TRX row YGIG 10 x 3

Cable flye + chest press 10/12.5kg 10 x 3

Pull-down 35/40kg + shoulder press 15kg 10 x 3

Intensity:

6 cal bike + 12 snatch + 6 cal bike (Louise)

8 cal bike + 16 snatch + 8 cal bike (Andy)

YGIG x 3 each

19/05/2023

10 cal row/bike

10 goblet squat

10 RDL

X 2

Deadlifts 50kg + pull-down

Squat 35/50kg + chest press 10/12.5kg 10 x 3

Cable row + shoulder press 15/17.5kg 10 x 3

Intensity:

100 step ups

80 DB snatch

60 DB push press

40 box jumps

20 burpees

One work one ski

09/06/2023

JUST ANDY

Conditioning:

16-12-8-4

Cal row + lunges 25kg

Resistance:

Deadlift 50kg 10 x 3

Bench 35kg + row 35kg 10 x 3

Narrow pull-down 40kg + shoulder press 15kg 10 x 3

Flye 7.5kg + SA pull-down 25kg 10 x 3

Intensity:

3 min work 1 min rest

10 burpees

10 step overs

20 snatch

Max cal ski: 10/10/12

16/06/2023

45:15 x 3

Row

Snatch

Ski

Step up

Resistance:

Deadlift 50/55kg 10 x 3

Single leg sit to stand 10 x 3

Bench 20/35kg + row 30/35kg 10 x 3

Pull-down 25/40kg 10 x 3

Intensity:

10 min AMRAP

5 burpee

10 slam

15 drop squats

30/06/2023

Conditioning:

10 cal row

10 DB step over

10 deadlifts 40/50kg

x 3

Resistance:

Cable row 30/35kg + bench 20/35kg 10 x 3

Pull-down 35/40kg + shoulder press 15kg 10 x 3

Flye 5/7.5kg + SA pull-down 45kg 10 x 3

Intensity:

3 min AMRAP 1 min rest x 4

AMRAP 1:

5 cal bike + 10 DB snatch

Louise: 2+2 / 2+5

Andy: 3+4 / 3+3

AMRAP 2:

5 cal ski + 10 single DB push press

Louise: 3+2 / 3+5

Andy: 3+3 / 3+0

18/08/2023

FAMILY FRIDAY

4 min ski + step ups

4 min row + walkouts

Resistance:

Deadlifts (together)

Chest press (pairs)

Pull-down (pairs)

Shoulder press (pairs)

Trx row (pairs)

Intenisty:

Circuit 45:15 x 2

Slam

Burpee

Agility

Heisman drill

DB snatch

01/09/2023

FAMILY FRIDAY

Conditioning:

10-8-6-4-2

Cals + snatch

Resistance:

Deadlift 45/55kg 10 x 3

Bench 25/35kg 10 x 3

Row 30/35kg 10 x 3

Shoulder press 15/17.5kg 10 x 3

Narrow pull-down 35/40kg 10 x 3

Intensity:

10 min max cal ski:

2 DB burpee

4 DB clean and press

8 DB step ups

Score: 90 calories!!!