ANGELA JACKSON
10/03/2021
Resistance:
10 walkouts
10 dumbbell squats
10 dumbbell curl & press
10 press ups
10 tricep dips
30 sec plank (front / right / left)
x 3
Conditioning:
1 sprint / 30 sec skaters x 2
20 step ups
x 3
HIIT:
15-12-9-6-3
Burpees
Dumbbell clusters (curl, squat, press, reset)
Drop squats
Homework:
As we discussed I would recommend getting a small loop resistance band (“heavy” resistance) and doing some glute work. Here is a quick simple circuit if you’d like or there’s lots of other ideas online!
Band circuit:
10 lateral leg raises each side
10 squats (forcing knees out against band)
10 crab walks each direction
10 glute bridges (forcing knees out against band)
x 3
Other useful exercises are:
I would also recommend some rows with your resistance band - you can perform these standing or seated and just do one arm at a time if your band isn’t long enough to double over!
24/03/2021
Circuit:
40 skaters
30 step ups
20 clean & press
10 walkout + jump in
HIIT:
10-8-6-4-2-4-6-8-10
Burpee
Snatch right arm
Thruster right arm
Snatch left arm
Thruster left arm
Core:
30 sec side plank
15 leg raises
30 sec side plank
x 3
31/03/2021
Resistance:
20-15-10-5
16kg KB deadlift
Press ups
20-15-10-5
TRX row
Barbell shoulder press
20-15-10-5
Bicep curls
Tricep dips
HIIT:
1 sprint
10 ball slams
10 burpee step ups
10 ball slams
1 sprint
Rest 2 min
x 3
07/04/2021
Conditioning:
1 suicide sprint
30 step ups
30 push press
2 suicide sprints
20 step ups
20 push press
3 suicide sprints
10 step ups
10 push press
HIIT:
3 min work 2 min rest x 6
Circuit 1
10 DB snatch each arm
10 lunge each leg
10 crunch to extension
Max effort burpees in remaining time
Scores: 18 / 19 / 20
Circuit 2:
10 DB clean and press each arm
10 DB thruster each arm
10 press ups
Max effort drop squats in remaining time:
Scores: 25 / 20 / 25
22/04/2021
Circuit A:
10 slams
15 deadlifts 20kg
20 thrusters 5kg DB
30 lunges
Circuit B:
10 burpees
15 squats 12kg KB
20 snatches 5kg DB
30 step ups
Circuit A x 2 Circuit B x 2
Circuit A x 1 Circuit B x 1
Intensity:
Tabata:
20:10 x 8
Rest 2 min
20:10 x 8
Side step block jump + agility plate run
Plate snatch + speed plate jack
13/05/2021
Resistance:
Deadlifts 20kg
Chest press 5kg DB
10 x 3
Squats 12kg KB
TRX row
10 x 3
Shoulder press 6kg
Tricep dips
10 x 3
Intensity:
Every 90 seconds x 16:
4 cal bike + 6 burpees
4 cal bike + 6 thrusters
4 cal bike + 6 DB step ups
4 cal bike + 6 DB snatches
Homework:
Glute focus work:
Banded crab walks, single leg glute bridges, banded glute bridges, banded squats, banded lateral leg raises etc
03/06/2021
Warm up:
10 KB squat
10 KB RDL
10 glute bridges
x 2
Resistance:
Deadlifts 20kg 10 x 3
Chest press 5kg
Pec flyes 2.5kg
10 x 3
TRX row 10 x 3
Conditioning:
3 min work 2 min rest x 6
Work 1:
10 burpees
10 push press
20 snatches
Max cal ski
Scores: 7 / 8 / 10
Work 2:
10 slams
10 box jumps
20 step ups
Max cal bike
Scores: 7 / 7 / 12
01/07/2021
Warm up:
5 cal bike
10 lunge + torso twist
x 3
Resistance:
KB deadlifts 16kg 10 x 3
Split squats 10 x 3
Chest press 5kg
TRX wide row
10 x 3
Intensity:
10 DB complex*
10 DB ste up (each leg)
10 burpees
20 cal ski
Repeat:
8-8-8-16
6-6-6-12
4-4-4-8
2-2-2-4
*complex:
double snatch + thruster + push press
15/07/2021
Resistance:
Split squats 10 x 3
KB deadlift 16kg
Bar press ups
TRX row
10 x 3
Conditioning:
400m ski
20-16-12
Burpees + DB snatch
400m ski
20-16-12
Box jumps + DB thruster
400m ski
20-16-12
DB clean and press + DB step up
22/07/2021
Warm up:
500m ski + 5 burpee EMOM
Resistance:
KB squats 16kg 10 x 3
KB RDL 12kg 10 x 3
Chest press 5kg
Flyes 2.5kg
10 x 3
Bent over row 15kg 10 x 3
Conditioning:
10 lunge complex*
10 cal bike
x 3
*complex: curl / lunge L + R / push press
29/07/2021
Resistance:
Deadlifts 25kg 10 x 3
Split squats 5kg 10 x 3
Press up + TRX row
10 x 3
Conditioning:
10-8-6-4-2
DB clean and press
DB step up (each leg)
Box jump
Bike cals
Intensity:
3 min work 2 min rest x 3
10 snatch + thruster RHS
10 burpees
10 snatch + thruster LHS
Max cal ski
Scores: 9 / 7 / 7
18/08/2021
Warm up:
10 KB squats
10 KB RDL
10 lunge + rotation
x 3
Conditioning:
250m ski
15 deadlifts 25kg
15 clean and press 2.5kg DB
15 DB step ups each leg
Repeat:
250-12-12-12
250-9-9-9
250-6-6-6
250-3-3-3
Resistance:
Flyes 2.5 kg
DB pullover 5kg
Bar press ups
10 x 3
Intensity:
4 min AMRAP 2 min rest x 2
6 cal bike
8 burpees
10 slams
Scores: 2+3 / 2+ 2
17/02/2022
Warm up
250m row +
4-3-2-1 plank walkouts
Resistance:
Kb deadlift 16kg 10 x 3
Split squats 10 x 2
Chest press 2.5kg + TRX row 10 x 2
Intensity:
30 sec ski + 30 sec burpees + 30 sec rest
30 sec ski + 30 sec clean & press + 30 sec rest
30 sec ski + 30 sec DB step ups + 30 sec rest
30 sec ski + 30 sec DB snatch + 30 sec rest
x 2
03/03/2022
Conditioning:
1000m row 100/100 intervals
Resistance:
KB squat + KB RDL 8kg
10 x 3
Press up + TRX row
10 x 3
Shoulder press 6kg 10 x 3
DB flyes 2.5kg 10 x 2
Intensity:
4 min AMRAP 2 min rest x 3
6 cal ski
8 burpees
10 DB step ups
Scores: 2+5 / 2+4 / 2+4
17/03/2022
Conditioning:
4-8-12
Cal row + cal bike
Resistance:
KB squat + KB RDL 12kg 10 x 3
Split squat 10 x 2
Wide press up 10 x 2
Pec flyes 1.25kg 10 x 2
TRX wide row 10 x 2
Rear flyes 1.25kg 10 x 3
Intensity:
3 min work 2 min rest x 2
10 burpees
10 box jumps
20 snatches
Max cal ski: 10/9
24/03/2022
Warm up:
600m ski + 2 walkouts EMOM
Resistance:
Deadlifts 20kg 10 x 3
Split squats 8kg 10 x 2
Pec flyes 1.25kg + Chest press 5kg
10 x 3
Bent over row 15kg 10 x 3
Lateral raises 1.25kg + Shoulder press 6kg
10 x 3
Core:
10 plate arc
10 heel taps
20 sec hollow hold
x 3
31/03/2022
Warm up:
250m row + 10 plate snatch
x 4
Resistance:
Deadlifts 25kg 10 x 3
Split squats 5kg 10 x 3
Flye 1.25kg + Bench press 8kg
10 x 3
Bent over row 15kg 10 x 3
Lateral raises 1.25kg + Shoulder press 6kg
10 x 3
Rear raises 1.25kg 10 x 3
Core:
10 crunch extension
10 plate arc
30 sec side plank/hollow/side plank
07/04/2022
Conditioning:
200m row
10 burpees
x 5
Resistance:
Deadlifts 25kg 10 x 3
Tapping lunges 10kg/8kg KB 10 x 3
Press ups + Bent over row 15kg
10 x 3
Flye 1.25kg + pullover 2.5kg
10 x 3
Lateral raises 1.25/2.5kg + shoulder press 6kg
10 x 3
Intensity:
40 sec bike
30 sec skaters
20 sec squat jumps
30 sec rest
x 3
14/04/2022
Conditioning:
400m row
30 skaters
20 drop squats
10 broad jumps
x 3
Resistance:
Deadlifts 25kg 10 x 3
Press ups + bent over row 15kg
10 x 3
Flyes 1.25kg + Pullover 5kg
10 x 2
Lateral raises 2.5kg + shoulder press 8kg
10 x 3
Intensity:
Double tabata:
Ladder run on plate + burpees
Lateral step over plate + mountain climbers
21/04/2022
Conditioning:
600m ski + 3 burpee EMOM
Resistance:
Deadlifts 25-30kg 10 x 3
Tapping lunges 10kg/8kg 10 x 3
Chest press 5kg + Wide TRX row 10 x 3
Flyes 2.5kg + Pullover 5kg 10 x 2
Shoulder press 8kg + Lateral raises 2.5kg 10 x 3
Intensity:
30:15 30:10 30:05
Heisman drill
Broad jumps
Mountain climbers
Drop squat quarter turn
Sprint starters
19/05/2022
Conditioning:
45:15 x 3
Bike + DB clean & press + step ups
Resistance:
Deadlifts 25kg 10 x 3
Lunges 10kg 10 x 3
Chest press 5kg + TRX wide row 10 x 3
Flye 2.5kg + Pullover 5kg 10 x 3
Lateral 1.25kg + Shoulder press 4kg 10 x 3
Intensity:
3 min work 2 min rest x 3
30 skaters
20 drop squat turn
10 burpees
Max cal ski: 6/9
27/05/2022
Conditioning:
45:15 work:plank
Step run
Ladder run
Drop squat
x 2
Resistance:
KB Squat + KB RDL 8kg 10 x 3
Deadlifts 25/30kg 10 x 3
Chest press 5kg + Flyes 2.5kg 10 x 3
Bent over row 20kg 10 x 3
Shoulder press 8kg 10 x 2
Intensity:
4 min AMRAP 2 min rest x 2
6 cal bike
8 burpees
10 2.5kg DB snatch
Scores: 2+0 / 2+0
02/06/2022
Conditioning:
200m row
10 Reverse lunges
X 5
Resistance:
Lateral stepping squat squat + rdl 8kg 10 x 2
Deadlift 30kg 10 x 3
Chest press 5kg + Bent over row 17.5kg 10 x 3
Lateral raise 2.5kg + Shoulder press 8kg 10 x 2
Intensity:
45 sec ski + 45 sec slams + 30 sec rest
45 sec ski + 45 sec burpees + 30 sec test
45 sec ski + 45 sec drop squat turn + 30 sec rest
1 min rest
X 3
10/06/2022
Conditioning:
30 sec bike
20 skaters
10 drop squat + turn
5 squat jumps
x 2
Resistance:
Paused KB squat + RDL 10 x 2
Deadlift 30kg 10 x 2
Bench press 15kg + Flyes 2.5kg 10 x 3
TRX row 10 x 3
Lateral raises 2.5kg + Shoulder press 8kg 10 x 2
Intensity:
45:15 max efforts:
Burpees: 15/16
DB step ups: 15/16
Box jumps: 24/24
DB snatch: 20/22
Ski: 6/7
24/06/2022
Conditioning:
10 cal row
10 lateral squats
10 RDL
x 3
Resistance:
Deadlifts 30kg 10 x 3
Lunges 10kg 10 x 2
Bench Press 15kg + TRX row 10 x 3
Flyes 2.5kg + pullovers 5kg 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
30:15 30:10 30:05
Heisman drill
Burpees
Skaters
Drop squat quarter turn
Ski
30/06/2022
Warm up:
30 sec bike + 30 sec skaters + 30 sec rest
30 sec bike + 30 sec step ups + 30 sec rest
30 sec bike + 30 sec walkouts + 30 sec rest
x 2
Resistance:
Deadlifts 32.5kg 10 x 3
Split squats 5kg 10 x 3
Chest press 5kg + Bent over row 15kg 10 x 3
Flyes 2.5kg + Pullover 5kg 10 x 3
Lateral raises 2.5kg + Rear raises 1kg 10 x 3
Intensity:
9 min ladder:
3-6-9-etc
Cal ski + Slam + Burpee
Score: 12 + 22
04/08/2022
Warm up:
30 sec ski + 30 sec skaters + 30 sec rest
30 sec ski + 30 sec step ups + 30 sec rest
30 sec ski + 30 sec drop squats + 30 sec rest
x 2
Resistance:
Deadlifts 30kg 10 x 3
Split squats 8kg 10 x 3
Chest press 5kg + Bent over row 17.5kg 10 x 3
Flye 2.5kg + Pullover 5kg 10 x 3
Shoulder press 8kg 10 x 3
Intensity:
Triset kicker
2 min work 1 min rest
10 burpees
10 clean & press
10 DB snatch
Kickers: heisman drill / ladder run / mountain climbers
11/08/2022
Conditioning:
1000m row 4 x 100m intervals
Resistance:
Deadlifts 30kg 10 x 3
Tapping lunges 15kg 10 x 3
Press up + TRX row 10 x 3
Shoulder press 8/10kg 10 x 3
Bicep curls 2.5kg + tricep dips 10 x 3
Intensity:
4 min AMRAP 2 min rest:
6 cal bike
8 burpees
10 DB snatch
Scores: 2+0 / 2+1
28/08/2022
Warm up:
5-4-3-2-1 Walkout
10-8-6-4-2 step ups
Resistance:
Squat + rdl 12kg 10 x 3
Stepping lunge 7.5 DB 10 x 2
Chest press 5kg 10 x 3
Flye 2.5kg and pullover 5kg 10 x 2
Trx row
Intensity:
45:15 x 2
Heisman (agility)
Box jump (power)
shuffle and drop call (reaction)
Skaters (power)
Ski (speed)
25/08/2022
Conditioning:
250m row + 20 skaters x 4
Resistance:
Deadlifts 30kg 10 x 3
DB step ups 10 x 2
Chest press 5kg + Flye 2.5kg 10 x 3
Bent over row 15kg 10 x 3
Shoulder press 6kg 10 x 3
Intensity:
Triple tabata:
Speed: step run + ladder run
Power: sprint starters + burpees
Agility: heisman + shuffle (+ drop call)
01/09/2022
Conditioning:
600m ski + 3 walkout emom
Resistance:
Deadlifts 35kg 10 x 3
Flyes 2.5kg + pullover 5kg 10 x 3
Press up + bent over row 20kg 10 x 3
Lateral 2.5kg + rear raise 1.25kg 10 x 3
Intensity
10-8-6-4-2 thruster 6kg bar
2-4-6-8-10 Burpee
Swap and repeat
30:15 x 9
Ladder run
Sprint starter
Shuffle drop call
08/09/2022
Conditioning:
Row 250m + 10 thrusters x 4
Resistance:
Deadlifts 32.5kg 10 x 3
Chest press 5kg + flyes 2.5kg 10 x 3
Single KB row 8kg 10 x 3
Lateral raise 2.5kg + shoulder press 8kg 10 x 3
Intensity:
45 sec ski + 45 sec heisman + 30 sec rest
45 sec ski + 45 sec shuffle tap + 30 sec rear
45 sec ski + 45 sec burpee jump over + 30 sec rest
X 2
15/09/2022
Conditioning:
5 DB lunge complex
5 cal bike
X 5
Resistance:
Deadlift 30kg 10 x 3
Chest press 5kg + flyes 2.5kg 10 x 3
Trx + shoulder press 8kg 10 x 3
Lateral 2.5kg + rear raises 1kg 10 x 3
Intensity:
30:15 30:10
Heisman off step
Ladder run off step
Drop squat quarter turn
Ski sprint
29/09/2022
Conditioning:
10 cal row
10 KB squats
10 KB RDL
X 3
Resistance:
Deadlifts 30kg 10 x 3
Flyes 2.5kg + Chest press 5kg 10 x 3
Rear flyes 2.5kg + TRX row 10 x 3
Lateral raises 2.5kg + Shoulder press 8kg 10 x 3
Intensity:
30:30:30:30 x 4
Sprint starter RHS + sprint starts LHS + ski + rest
Snatch RHS + snatch LHS + ski + rest
Triple tabata:
Step heisman + step drop squat + step ladder run
06/10/2022
Conditioning:
10 cal ski
5 DB lunge complex
X 3
Resistance:
Deadlift 30kg 10 x 3
Flye + chest press 7.5kg 10 x 3
Rear raise + Trx 10 x 3
Lateral raise + shoulder press 6kg 10 x 3
Intensity:
2 min work 1 min rest
10 burpees
10 jump overs
10 snatch
Max effort plate work: heisman/ladder run/drop squat
13/10/2022
Conditioning:
250m row + 5 walkouts x 4
Resistance:
KB Squat + rdl 12kg 10 x 3
Deadlift 25kg 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Rear raise 2.5kg + Trx 10 x 3
Lateral raise 2.5kg + shoulder press 6kg 10 x 3
Intensity:
9 min amrap
6 cal ski
6 snatch 5kg
3-6-9 cluster 2.5kg
03/11/2022
Warm up:
250m row + 10 lateral KB squat x 4
Resistance:
Deadlift 25kg 10 x 3
Lunges 5/7.5kg DB 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Trx row 10 x 3
Lateral raise 1.25kg + shoulder press 4kg 10 x 3
Intensity:
30 sec ski + 30 sec plank x 6
10/11/2022
Warm up:
3 walkouts
10 KB squat
10 KB RDL
X 3
Resistance:
Deadlifts 30kg 10 x 3
Lunges 7.5kg DB 10 x 2
Bench press 15kg + TRX row 10 x 3
Lateral raises 2.5kg + rear raises 1kg 10 x 3
Intensity:
5 min work 2 min rest x 2
6 cal ski
8 DB snatch
10 DB step ups
Scores: 3+3 / 3+4
24/11/2022
Warm up:
6 walkouts + 6 cal ski x 2
Resistance:
Deadlifts 25kg 10 x 2
Split squats 10 x 2
Press up + TRX row 10 x 2
Chest press 5kg + Bent over row 10kg 10 x 2
Lateral raise 1kg + rear raise 1kg + shoulder press 6kg 10 x 2
Intensity:
4 cal bike
8 DB snatch
10 DB step ups
8 DB snatch
4 cal bike
Rest 1:30
X 2
29/11/2022
Conditioning:
1000m row: 4 x 100m efforts
Resistance:
Squat + RDL 8kg 10 x 2
Deadlift 25kg 10 x 2
Split squat 10 x 2
Flye 2.5kg + chest press 5kg 10 x 2
Trx + shoulder press 8kg 10 x 2
Lateral 2.5kg + rear raise 1.25kg 10 x 2
Intensity:
2 min work 1 min rest x 3
10 burpees
10 DB clean and press
10 DB step up
ski in remaining time
12/01/2022
Warm up:
16 skaters + 12 plank taps + 8 cal row
X 3
Resistance:
KB squat + RDL 12kg 10 x 3
Deadlifts 30kg 10 x 3
Chest press 5kg + TRX row 10 x 3
Press up + bent over row 15kg 10 x 3
Lateral + rear raise 1.25kg 10 x 3
Intensity:
10 min AMRAP:
19 cal ski + 10 DB clean & press + 10 step ups
19/01/2022
Warm up:
5 walkouts + 10 lunges + 20 skaters x 3
Resistance:
KB lateral squat + RDL 10 x 3
Deadlifts 30kg + press ups 10 x 3
Bent over row 20kg + seated strict press 8kg 10 x 3
Core:
10 overhead leg raises
10 arc slams
10 plank taps
X 3
Intensity:
12 cal row
10 DB snatch
8 cal ski
6 burpees
Rest 60 sec
X 2
26/01/2023
Conditioning:
16-12-8-4
cal row + overhead lunges
Resistance:
Deadlifts 30kg 10 x 3
Flye 1.5kg + chest press 7.5/5kg 10 x 3
Pullover 2.5kg + bent over row 15kg 10 x 3
Rear raises 1.25kg + shoulder press 2.5kg 10 x 3
Leg raises + rainbow slams 3kg 10 x 3
Intensity:
6 min ladder: 3-6-9-etc
Cal ski + 6kg thruster to target
09/02/2023
Conditioning:
12-9-6-3
Ski + thruster
Resistance:
DB deadlift 12.5kg 10 x 3
Split squat 10 x 2
Chest press 5kg + TRX row 10 x 3
Shoulder press 8kg + pull-down 10kg 10 x 3
Leg raises + rainbow slams 10 x 3
Intensity:
45 sec bike + 45 sec burpee + 30 sec rest
45 sec bike + 45 sec snatch + 30 sec rest
X 2
23/02/2023
Deadlift 25kg 10 x 3
Split squat 5kg 10 x 3
Chest press 5kg + row 10kg 10 x 3
Shoulder press 8kg + pull-down 15kg 10 x 3
Leg raises + rainbow slams 10 x 3
Intensity:
45 sec ski + 45 sec thruster + 30 sec rest
45 sec ski + 45 sec DB step up + 30 sec rest
X 3
02/03/2023
Warm up:
10 cal row + 10 thrusters x 2
Resistance:
Deadlift 25kg 10 x 3
DB step up high knew drive 10 x 3
Cable flye + chest press 5kg 10 x 3
Row + shoulder press 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
3 min work 1:30 rest x 2
5 walkouts
10 clean and press
20 lunges
Max cal ski: 9/7/11
09/03/2023
Warm up:
10 cal Row + 10 plate snatch x 3
Resistance:
Deadlift 30kg 10 x 3
Step up knee drive 10 x 3
Cable flye + press up 10 x 3
Pull-down + shoulder press 10 x 3
Pallof press 10 x 3
Intensity:
10 min max cal effort
30 sec ski + 30 sec plank
Score: 49 cals
16/03/2023
Warm up:
10 cal ski
10 rdl to knee drive
10 lateral thruster
Resistance:
Deadlift 30kg + press up 10 x 3
Pull-down 20kg + shoulder press 8kg 10 x 3
Hammer curls 2.5kg + tricep extension 15kg 10 x 3
Leg raises + rainbow slam 10 x 3
Intensity:
12 cal row
10 snatch
8 cal bike
6 burpee
Rest 1 min
3:20 / 2:57 / 2:53
23/03/2023
Conditioning:
5 walkout
10 rdl to knee drive
10 lateral thruster
X 3
Resistance:
Goblet squat 8kg + RDL 12kg 10 x 3
Split squat 10 x 2
Flye 2.5kg + chest press 5kg 10 x 2
Rear raise 1kg + row 15kg 10 x 3
Pull-down 15kg 10 x 3
Intensity:
4 min work 1 min rest x 2
8 cal ski
8 clean + press
8 step ups
Score: 2+0 / 2+0
30/03/2023
Warm up:
10000m row
Resistance:
Deadlift 30kg 10 x 3
High step up 10 x 3
Chest press 5kg + row 20kg 10 x 3
Pull-down 15kg + shoulder press 8kg 10 x 3
Biceps 2.5kg + triceps 15kg 10 x 3
Intensity:
8 min ladder: 4-8-12-etc
Cal ski + DB cluster
20/04/2023
10 cal row
10 rdl to high knee
10 lateral thruster
Resistance:
Deadlift 25kg 10 x 3
Cable row + chest press 10 x 3
Cable pull-down + shoulder press 10 x 3
Flye + straight arm pull-down + lateral raise 10 x 3
Rainbow slams + leg raises 10 x 3
Intensity:
3 rounds:
12 cal ski +
4 burpee + 4 clean press + 4 DB step ups x 3
27/04/2023
Warm up:
2 walkouts + 10 taps + 10 lunges knee drive x 2
Resistance:
Goblet squat + RDL 12kg 10 x 3
Single arm row 15kg 10 x 3
Pull-down 20kg + chest press 5/7.5kg 10 x 3
Flye + straight arm pull-down + lateral raise 10 x 3
Intensity:
12 min amrap:
150m ski
5 burpee + 10 step up
150m ski
5 jumps + 10 snatch
17/05/2023
Conditioning
250 row
20 skaters
10 drop squats
5 walk outs
X 2
Resistance:
Deadlift 30kg 10 x 3
DB step ups 5kg 10 x 3
Cable row + press ups 10 x 3
Flye + SA pull down 10 x 3
Narrow pulldown + shoulder press 10 x 3
Intensity:
45 sec ski + 45 sec DB snatch + 30 sec rest
45 sec ski + 45 sec lateral run + 30 sec rest
45 sec ski + 45 sec heisman + 30 sec rest
X 2
25/05/2023
5 walkouts + 10 cal row x 2
Resistance:
Goblet squat + rdl 10 x 3
Split squat 10 x 2
Wide pull-down + chest press 10 x 3
Row + shoulder press 10 x 3
Flye + sa pull-down 10 x 3
Lateral + rear raise 10 x 3
Intensity:
Tabata 1: burpee + lateral run
Tabata 2: heisman + drop squats
08/06/2023
600m ski + 2 walkout EMOM
Resistance:
Deadlift 30kg 10 x 3
Split squat BW 10 x 3
Chest press 5/7.5kg + Trx row 10 x 3
Pull-down 17kg + shoulder press 8/10kg 10 x 3
Flye 2.5kg + SA pull-down 20kg 10 x 3
Lateral 1.25kg + rear raise 1.25kg 10 x 3
Intensity:
10 min AMRAP
10 cal row
15 KB swings
20 skaters
22/06/2023
1000m row:
5 x 100 m intervals
Resistance:
Deadlift 30kg 10 x 3
Flye 2,5kg + chest press 5kg 10 x 3
SA pull-down 20kg + TRX row 10 x 3
Narrow pull 15kg + shoulder press 8kg 10 x 3
Intensity:
3 min work 1 min rest x 2
10 burpees
20 step ups
30 skaters
Max cal ski
06/07/2023
10-8-6-4-2
Cal row + lunges
Deadlift 30kg 10 x 3
Single sit to stand 10 x 2
Chest press 5/7.5kg + pull-down 20kg 10 x 3
TRX row + shoulder press 10kg 10 x 3
10 min AMRAP:
5 burpee + 10 snatch 5kg
150m ski
5 box jumps + 10 step ups
150m ski
20/07/2023
5 walkout + 10 cal ski x 2
Resistance:
Deadlift 32.5kg 10 x 3
Split squat 8kg 10 x 3
Chest press 7.5kg + pull-down 20kg 10 x 3
TRX Row + shoulder press 10kg 10 x 3
Hammer curl 5kg + tricep extension 20kg 10 x 3
Tabata:
Heisman + Skater + Drop squat quarter turn
27/07/2023
Deadlift 32.5kg
Split squat 8kg 10 x 3
Chest press 7.5kg + pull-down 25kg 10 x 3
Single arm row 15kg 10 x 3
Shoulder press 8kg 10 x 3
Lateral + rear raises 10 x 3
Biceps 2.5kg + tricep extension 20kg 10 x 3
Intensity:
Lateral agility ladder x 2
10 burpees
Forwards agility ladder x 2
10 box jumps
X 3
09/08/2023
Warm up:
5 cal ski
10 lateral squat
10 lunge to high knee
X 3
Resistance:
Deadlift 32.5kg
Split squat 8kg 10 x 3
Chest press 7.5kg + pull-down 25kg 10 x 3
Single arm row 15kg 10 x 3
Shoulder press 8kg 10 x 3
Biceps 2.5kg + tricep extension 20kg 10 x 3
Intensity:
30:15 x 2
Agility lateral + drop squat quarter turn
L step right + L step left
Agility forwards + Burpee box jump
17/08/2023
10 cal row
2 walkout
10 plank taps
X 2
Deadlift 25kg 10 x 3
Sgl sit to stand 10 x 2
Chest press 5kg + pull-down 20kg 10 x 3
Shoulder press 8kg + TRX row 10 x 3
Biceps 2.5kg + tricep extension 15kg 10 x 3
Crunch to extension + rainbow slams 10 x 3
30/08/2023
Conditioning:
5 walkouts
10 Lateral KB squat
10 KB RDL
X 2
Resistance:
Deadlift 30kg 10 x 3
Press up + Trx row 10 x 3
Shoulder press + pull-down
Flye 2.5kg + SA pull 25kg 10 x 3
Lateral raise 2.5kg + rear raise 1.25kg 10 x 3
Intensity:
10 step ups + 2 ladders
10 jumps + 2 ladders
10 thrusters + 2 ladders
X 2
07/09/2023
5 walkout
10 snatch 5kg
20 skaters
X 2
Resistance:
Deadlift 32.5kg 10 x 3
Chest press 7.5kg + pull-down 25kg 10 x 3
Shoulder press 8kg + cable row 20kg 10 x 3
Cable flye 5kg + lateral raise 2.5kg 10 x 3
Straight arm pull-down 25kg + rear raise 2.5kg 10 x 3
Intensity:
8 min ladder:
4-8-12 etc reps of:
Cal ski + DB clean and press + DB step up
28/09/2023
Warm up:
2 walkout
10 lunge to high knee
10 lateral squat
Resistance:
Deadlift 25kg 10 x 3
Chest press 7.5kg + pull-down 22kg 10 x 3
Shoulder press 10kg + cable row 20kg 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 2
Straight arm pull-down 25kg + rear raise 1.25kg 10 x 2
Rainbow slam 10 + hollow hold 30 x 3
Intensity:
20 cal ski
20 DB step ups 5kg
20 DB clusters 2.5kg
+ 2 agility ladder EMOM
05/10/2023
Resistance:
Deadlifts 27.5kg 10 x 3
Split squat 8kg 10 x 3
Chest press 7.5kg + pull-down 25kg 10 x 3
Shoulder press 10kg + row 20kg 10 x 3
Crunch + rainbow slam + shoulder tap 10 x 3
Intensity:
8 min AMRAP:
8 cal ski +
4 agility + 4 clean and press + 4 step up x 2
12/10/2023
Warm up:
Plate snatch + overhead lunge
Resistance:
Deadlift 30kg 10 x 3
Chest press 7.5kg + pull-down 25kg 10 x 3
Shoulder press 5kg DB 10 x 3
Single cable row 15kg 10 x 3
Cable flye + lateral raise 2.5kg 10 x 3
SA pull 25kg + rear raise 1.25kg 10 x 3
Intensity:
6 min max cals:
30 sec ski + 30 sec plank
Score: 26 cals!
19/10/2023
Warm up:
500m ski + 1 walkout emom
Resistance:
Deadlift 30kg 10 x 3
Split squat 10 x 3
Bench press 17.5kg + cable row 20kg 10 x 3
DB shoulder press 5kg + pull-down 25kg 10 x 3
Rainbow slam 3kg + hollow hold 30 sec x 3
Intensity:
30:10 x 3
Agility + box jump
Agility + cluster
Agility + lunge to high knee (x1 round)
26/10/2023
10-8-6-4-2
Burpee + snatch 5kg
Resistance:
Deadlifts 35kg 10 x 3
Bench 17.5kg + cable row 20kg 10 x 3
DB shoulder press 5kg + pull-down 25kg 10 x 3
Flye 2.5kg + pull-down 2.5kg + lateral raises 2.5kg 10 x 3
TRX tuck + rainbow slam 10 x 3
02/11/2023
Warm up:
Row 500m
Resistance:
Deadlifts 35kg 10 x 3
Lunges 15kg 10 x 3
Bench 17.5kg + cable row 20kg 10 x 3
DB shoulder press 5kg + pull-down 25kg 10 x 3
Lateral + rear raises 2.5kg 10 x 3
Intensity:
30 cal ski + 3 agility emom
09/11/2023
5 walkout + 10 lateral squat + 10 rdl x 2
Resistance:
Deadlift 35kg 10 x 3
Split squat 10 x 2
Bench 17.5kg + cable row 20kg 10 x 3
DB Shoulder press 5kg + pull-down 25kg 10 x 3
Crunch to extension + rainbow slam 10 x 3
Intensity:
Double Tabata!
Heisman + drop squat turn
Skaters + broad jumps
15/11/2023
Resistance:
KB goblet squat + RDL 10 x 3
Bench 17.5kg + cable row 20kg 10 x 3
DB Shoulder press 5kg + pull-down 25kg 10 x 3
Flye 2.5kg + SA pull 25kg + lateral raise 2.5kg 10 x 3
TRX single tuck + rainbow slam 10 x 3
23/11/2023
Warm up:
Lateral KB squat + KB swing 10 x 3
Resistance:
Deadlift 35kg 10 x 3
DB step up 5kg 10 x 2
Chest press 7.5kg + pull-down 25kg 10 x 3
Shoulder press 5kg + cable row 20kg 10 x 3
Trx tuck + wood chop 8 x 3
Intensity:
30:15 x 2
Thruster
Agility (lateral)
Box jump
Agility (forwards)
30/11/2023
Lateral squat + KB swings 10 x 3
Resistance:
Deadlift 35kg 10 x 3
DB step up 10 x 2
Chest press 7.5kg + pull-down 25kg 10 x 3
Shoulder press 5kg + cable row 20kg 10 x 3
Trx tuck 10 x 3
Cable wood chop 12kg 8 x 3
Intensity:
2 min work 1 min rest x 3
5 burpee box jump
10 alternating snatch
Max cal ski: 8/9/10
07/12/2023
Glute band warm up
Deadlift 35kg 10 x 3
Step up 10 x 2
Chest press 7.5kg + pull-down 27kg 10 x 3
Shoulder press 5kg + TRX wide row 10 x 3
Flye 5kg + SA pull 25kg + lateral raise 2.5kg 10 x 3
Trx tuck 10 x 3
Cable wood chop 10kg 10 x 3
04/01/2024
4 walkouts
8 lunges
12 swings
X 2
Resistance:
Deadlift 25kg 10 x 3
Eccentric step up 10 x 2
Chest press 5kg + pull-down 25kg 10 x 3
Shoulder press 8kg + cable row 15kg 10 x 3
Cable flye 7kg + lateral raise 2.5kg 10 x 3
Cable wood chop 10kg 10 x 3
Intensity:
10 Burpee box jump + 10 cluster + 10 ski cals
11/01/2024
Deadlifts 25kg 10 x 3
Step ups 10 x 2
Bench press 17.5kg + row 20kg 10 x 3
Shoulder press 5kg + pulldown 25kg 10 x 3
Cable flye 7kg + lateral raise 2.5kg 10 x 3
TRX tuck + rainbow slams 3kg 10 x 3
18/01/2024
Resistance:
Deadlifts 30kg 10 x 3
Step ups 10 x 2
Bench press 17.5kg + row 20kg 10 x 3
Shoulder press 5kg + pulldown 25kg 10 x 3
Cable flye 7kg + lateral raise 2.5kg 10 x 3
TRX tuck 10 x 3
Intensity:
30:15 x 2
Speed ladder
Drop squat turn
Heisman
Broad jump
03/03/2024
Deadlifts 30kg 10 x 2
Bench press 17.5kg + row 20kg 10 x 2
Shoulder press 5kg + pulldown 25kg 10 x 2
Flye 5kg + pulldown 25kg 10 x 2
Trx tuck + rainbow slam 10 x 2
Woodchops 10kg 10 x 2
08/02/2023
500m row
Deadlifts 35kg 10 x 2
Step ups 5kg 10 x 2
Bench press 17.5kg + row 20kg 10 x 2
Shoulder press 5kg + pulldown 25kg 10 x 2
Flye 5kg + SA pull 25kg 10 x 2
Lateral + rear raise 2.5kg 10 x 2
Trx tuck + rainbow slam 10 x 2
Woodchops 10kg 10 x 2
Intensity:
30 sec ski + 30 sec ladder + 30 sec rest
30 sec ski + 30 sec burpee box jump + 30 sec rest
X 3
22/02/2024
Warm up:
5 walkouts
10 lunges
20 skaters
X 3
Resistance:
Deadlifts 35kg 10 x 2
Split squats 10 x 2
Bench press 17.5kg + row 20kg 10 x 2
Shoulder press 5kg + pulldown 25kg 10 x 2
Flye 2.5kg + SA pull 25kg 10 x 2
Lateral + rear raise 2.5kg 10 x 2
Trx tuck + rainbow slam 10 x 2
Woodchops 12kg 10 x 2
Intensity:
2 min work 1 min rest
5 burpee box jump
10 snatch
Max cal ski: 6/7/8
29/02/2024
Warm up:
12 cal row
6 agility ladder
X 2
Resistance:
Deadlifts 35kg 10 x 2
Kickstand RDL 12kg 10 x 2
Bench press 17.5kg + row 20kg 10 x 2
Shoulder press 5kg + pulldown 25kg 10 x 2
Flye 2.5kg + SA pull 25kg 10 x 2
Lateral 2.5kg + rear raise 1.25kg 10 x 2
Biceps 5kg + triceps 22kg 10 x 2
Trx tuck + rainbow slam 10 x 2
Woodchops 12kg 10 x 2
Intensity:
8 min AMRAP:
8 cal ski
4 burpee + 4 snatch 7.5kg + 4 step up 5kg
Score: 3 rounds!
14/03/2024
Resistance:
Deadlifts 35kg 10 x 2
Lunges 10 x 2
Bench press 17.5kg + row 20kg 10 x 2
Shoulder press 5kg + pulldown 25kg 10 x 2
Cable flye 7kg + rear raise 2.5kg 10 x 2
SA pull 25kg + Lateral 2.5kg 10 x 2
Biceps 5kg + triceps 22kg 10 x 2
Trx tuck + rainbow slam 10 x 2
Intensity:
10 min AMRAP
5 burpees
10 DB step up
150m ski
5 box jumps
10 DB snatch
150m ski
04/04/2024
Warm up:
10 lunges
15 drop squats
20 skaters
X 2
Resistance:
Deadlifts 35kg 10 x 2
Bench press 17.5kg + row 20kg 10 x 2
Shoulder press 5kg + pulldown 25kg 10 x 2
Cable flye 7kg + rear raise 2.5kg 10 x 2
SA pull 25kg + Lateral 2.5kg 10 x 2
Biceps 5kg + triceps 22kg 10 x 2
Trx tuck + rainbow slam 10 x 2
Intensity:
8 min amrap:
8 cal ski
8 snatch each arm
4 burpee box jumps
11/04/2024
600m row
Deadlifts 25kg 10 x 2
Chest press 7.5kg + pulldown 25kg 10 x 2
Single kickstand RDL 10 x 2
Shoulder press 5kg + row 20kg 10 x 2
Biceps 5kg + triceps 22kg 10 x 2
Woodchops 12kg 10 x 2
30 sec ski + 30 sec plank x 6
18/04/2024
Banded warm up
Resistance:
Deadlifts 25kg 10 x 2
Chest press 7.5kg + pulldown 25kg 10 x 2
Single kickstand RDL 10 x 2
Shoulder press 5kg + row 20kg 10 x 2
Rear raise 2.5kg + SA pulldown 25kg 10 x 2
Biceps 5kg + triceps 22kg 10 x 2
Woodchops 12kg 10 x 2
Intensity:
3 burpee box jump
6 snatch 7.5kg
12 cal row
X 3
25/04/2024
Warm up:
Band and walkouts
Resistance:
Deadlifts 35kg 10 x 2
Bench press 17.5kg + pulldown 25kg 10 x 2
Single kickstand RDL 13kg 10 x 2
Shoulder press 5kg + row 20kg 10 x 2
Rear raise 2.5kg + SA pulldown 25kg 10 x 2
Cable flye 5kg + lateral raises 10 x 3
Biceps 5kg + triceps 22kg 10 x 2
Intensity:
2 min work 1 min rest x 3
5 burpee box jump
10 thruster 5kg
Max cal row: 7/9/10
02/05/2024
Warm up:
600m ski + 3 walkout emom
Resistance:
Deadlifts 35kg 10 x 2
Bench press 17.5kg + pulldown 25kg 10 x 2
Single kickstand RDL 13kg 10 x 2
Shoulder press 5kg + row 22kg 10 x 2
Rear raise 2.5kg + SA pulldown 25kg 10 x 2
Cable flye 5kg + lateral raises 10 x 3
Biceps 5kg + triceps 22kg 10 x 2
Intensity:
2 rounds:
6 burpee broad jump
8 DB thruster
10 DB step ups
14/06/2024
Resistance:
Split squat 10 x 2
Bench press 17.5kg + pulldown 25kg 10 x 2
Shoulder press 5kg + row 22kg 10 x 2
Rear raise 2.5kg + SA pulldown 25kg 10 x 2
Cable flye 5kg + lateral raises 10 x 3
Biceps 5kg + triceps 22kg 10 x 2
Intensity:
1000m row
20/06/2023
Warm up:
Band + swings
Resistance:
Deadlift 25kg 10 x 3
Bench 20kg + cable row 22kg 10 x 2
Shoulder press 5kg + pulldown 25kg 10 x 2
Rear raise 2.5kg + SA pulldown 25kg 10 x 2
Cable flye 5kg + lateral raise 2.5kg 10 x 3
Biceps 5kg + triceps 22kg 10 x 2
Trx tuck + rainbow slam 3kg 10 x 2
Intensity:
5 burpees
10 DB snatch
10 DB step up
Max cal ski: 6 / 7
11/07/2024
Resistance:
Deadlift 30kg 10 x 2
Bench 17.5kg + cable row 22kg 10 x 2
Shoulder press 5kg + pulldown 25kg 10 x 2
Chest press 7.5kg + wide TRX row 10 x 2
Flye + rear raise 2.5kg 10 x 2
Biceps 5kg + triceps 22kg 10 x 2
Woodchops 10kg 10 x 2
Intensity:
30 sec ski + 30 sec burpee + 30 sec plank
30 sec ski + 30 sec snatch + 30 sec plank
Rest 1 min
X 2
18/07/2024
Deadlift 30kg 10 x 2
Chest press 7.5kg + wide TRX row 10 x 2
Shoulder press 5kg + pulldown 25kg 10 x 2
Bench 15kg + cable row 22kg 10 x 2
Cable Flye + rear raise 2.5kg 10 x 2
SA pulldown 25kg + lateral raise 10 x 3
TRX tuck 10 x 3
25/07/2024
Warm up:
10-8-6-4-2
Cal row + DB step up 5kg
Resistance:
Deadlift 30kg 10 x 2
Chest press 7.5kg + cable row 22kg 10 x 2
Bench press 15kg + pulldown 25kg 10 x 2
Cable Flye 5kg + rear raise 2.5kg 10 x 2
SA pulldown 25kg + lateral raise 10 x 2
TRX tuck 10 x 2
Woodchops 10 x 2
Intensity:
10-8-6-4-2
Ski cal + DB cluster 5kg
01/08/2024
Warm up:
10 banded squats
10 DB step up
15 swings
X 2
Resistance:
Deadlift 30kg 10 x 2
Chest press 7.5kg + cable row 22kg 10 x 2
Bench press 15kg + pulldown 25kg 10 x 2
Cable Flye 5kg + rear raise 2.5kg 10 x 2
SA pulldown 25kg + lateral raise 10 x 2
TRX tuck (no dumbbells!!) 10 x 2
Woodchops 10kg 10 x 2
Intensity:
12 cal row
4 hang clean + 4 thruster 5kg x 2
X 2
08/08/2024
Warm up:
Bands + squats + swings
Resistance:
Deadlift 30kg 10 x 2
Step up 10 x 2
Chest press 7.5kg + cable row 22kg 10 x 2
Bench press 15kg + pulldown 25kg 10 x 2
Cable Flye 5kg + rear raise 2.5kg 10 x 2
Biceps 5kg + triceps 22kg 10 x 2
Woodchops 10kg 10 x 2
Intensity:
4 min work 2 min rest x 2
8 cal ski
4 DB cluster 5kg
4 box jumps
Scores: 2+9 / 2+8
15/08/2024
Warm up:
Banded crab walks + KB swings
Resistance:
Deadlift 30kg 10 x 2
Step up 10 x 2
Chest press 7.5kg + cable row 22kg 10 x 2
Bench press 17.5kg + pulldown 25kg 10 x 2
Lateral raise 2.5kg + SA pull 25kg 10 x 2
Biceps 5kg + triceps 22kg 10 x 2
TRX tucks 10 x 2
Woodchops 10kg 10 x 2
Intensity:
2 min on 1 min off:
5 burpee box jump
10 snatch 5kg
Max cal row: 10/11/13
21/08/2024
Warm up:
Bands + squat + RDL 10 x 3
Resistance:
Deadlift 30kg 10 x 2
Step up 2.5kg 10 x 2
Chest press 7.5kg + cable row 22kg 10 x 2
Bench press 17.5kg + pulldown 25kg 10 x 2
Lateral raise 2.5kg + SA pull 25kg 10 x 2
Biceps 5kg + triceps 22kg 10 x 2
TRX tucks 10 x 2
Woodchops 10kg
Intensity:
30 sec ski + 30 sec thruster + 30 sec rest
30 sec ski + 30 sec skater + 30 sec rest
X 3
05/09/2024
Warm up:
Bands + KB squat + RDL 10 x 2
Resistance:
Deadlift 30kg 10 x 2
Step up 2.5kg 10 x 2
Chest press 7.5kg + cable row 22kg 10 x 2
Shoulder press 5kg + pulldown 25kg 10 x 2
Flye 3.5kg + SA pull 25kg 10 x 2
Biceps 5kg + triceps 22kg 10 x 2
TRX tucks + rainbow slam 10 x 2
Intensity:
10 Cal ski
10 DB cluster
10 Agility ladder
12/09/2024
Resistance:
Deadlift 30kg 10 x 2
Step up 2.5kg 10 x 2
Chest press 7.5kg + cable row 22kg 10 x 2
Shoulder press 5kg + pulldown 25kg 10 x 2
Flye 3.5kg + SA pull 25kg 10 x 2
Biceps 5kg + triceps 22kg 10 x 2
TRX tucks + rainbow slam 10 x 2
Pallof press 12kg 10 x 2
Intensity:
5 box jump
10 snatch
10 cal row
Rest 1 min
X 2
19/09/2024
Warm up:
5 walkouts
10 lateral KB squats
X 3
Resistance:
Deadlift 30kg 10 x 2
Split squat 5kg 10 x 2
Chest press 7.5kg + cable row 22kg 10 x 2
Shoulder press 5kg + pulldown 25kg 10 x 2
SA pull 25kg + rear raise 2.5kg 10 x 2
Biceps 5kg + triceps 22kg 10 x 2
TRX tucks 10 x 2
Pallof press 7kg 10 x 2
Intensity:
Two rounds:
8 cal ski
4 burpee + 4 thruster + 4 x 2