ANNE KNIGHTS
20/08/2020
25 calories
5 box jumps
10 press ups
20 bodyweight squats
x 4
5 burpees
10 DB shoulder press
20 step ups
x 4
25 calories
Core:
15 KB leg raises
30 sec plank
x 3
27/08/2020
15 calories
30 KB squats
30 sit ups
15 calories
30 shoulder press
30 step ups
15 calories
30 vipr squat and press
30 leg raises
15 calories
30 DB snatches
30 lunges
03/09/2020
4 min AMRAP
2 min rest
x 6
AMRAP 1:
12 burpees
12 KB squats
AMRAP 2:
12 DB snatch
12 step ups
AMRAP 3:
12 vipr push press
12 box jumps
Repeat all three AMRAPs twice through.
AMRAP = As many rounds as possible. In each four minute work period repeat the couplet as many times as possible before resting for 2 minutes and moving on to the next.
17/09/2020
50 step ups
50 DB snatch
40 step ups
20 DB squats
30 step ups
30 DB push press
20 step ups
20 DB squat and press
10 step ups
10 burpees
Finisher:
6 cal bike
8 box jumps
10 plate ‘floor to sky’
12 minute AMRAP
03/11/2020
4 min work
2 min rest
Work 1:
10 squats 10kg
10 shoulder press 2.5kg DB
10 burpees
Remaining time on air bike
Work 2:
10 lunges each leg
10 press ups
10 box jumps
Remaining time on air bike
Alternate Work 1 & Work 2
x 3 each
20/05/2021
Resistance:
KB squats + KB RDL + BW bridges
10 x 3
Chest press 2.5kg + TRX row
10 x 3
Conditioning:
5 cal bike
10 step ups
x 5
Intensity:
9 min ladder: 3-6-9-12-etc
Ski cals
Slams
Burpees
27/05/2021
Warm up:
KB squat + KB RDL + glute bridges
10 x 3
Resistance:
Deadlifts 15kg 10 x 3
Chest press 8kg + TRX row
10 x 3
Intensity:
4 min AMRAP 2 min rest x 4
AMRAP 1
6 cal bike
8 push press 4kg bar
10 DB step ups
Scores: 1+14 / 2+0
AMRAP 2
6 cal ski
8 box jumps
10 DB snatches
Scores: 2+0 / 2+0
03/06/2021
Warm up:
10 KB squats
10 KB RDL
10 glute bridges
x 3
Resistance:
Deadlifts 15kg 10 x 3
Chest press 8kg
TRX row
10 x 3
Conditioning:
Circuit x 3
8 cal bike
Circuit x 2
12 cal bike
Circuit x 1
16 cal bike
Circuit:
8 burpees
10 DB thrusters
12 DB step ups
10/06/2021
Resistance:
KB squat
KB RDL
Glute bridges
10 x 3
Chest press 8kg
TRX row
10 x 3
Conditioning:
6 cal ski
8 thrusters
10 lunges
x 4
6 cal bike
8 clean and press
10 DB step up
x 4
24/06/2021
Resistance:
20-15-10-5
Deadlifts 15kg + chest press 2.5kg
20-15-10-5
Squats 10kg + TRX row
Conditioning:
5 cal bike
10 Db step ups
x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 single DB thruster
10 single DB snatch
Max effort cal ski
Scores: 6/7/6
01/07/2021
Resistance:
Deadlifts 15kg
Chest press 2.5kg
10 x 3
Squat 8kg
TRX row
10 x 3
Intensity:
18 cal bike
6 burpees
6 DB snatch
x 6
6 thruster 4kg
6 DB step up
x 6
18 cal ski
05/07/2021
Resistance:
10 deadlifts 15kg
10 press ups off bar
10 TRX row
x 3
Intensity:
300m ski
15-12-9
Clean & press 4kg + DB step up 2.5kg
300m ski
15-12-9
Thruster 4kg + burpee
300m ski
15-12-9
Snatch 2.5kg + box jump
29/07/2021
Resistance:
KB deadlift 12kg 10 x 3
Single sit to stand 10 x 3
Chest press 2.5kg
TRX row
10 x 3
Conditioning:
10-8-6-4-2
DB snatch + thruster each arm
DB step up each leg
Burpee
Ski cal
30/09/2021
Conditioning:
250m ski
20 step ups
15 TRX row
10 burpees
x 3
Resistance:
Squats 12kg KB 10 x 3
Chest press 2.5kg DB 10 x 3 (TUCK ELBOWS!)
Shoulder press 4kg BB 10 x 3
Intensity:
6 cal bike
12 DB snatch 2.5kg
6 cal bike
Rest 2 min
x 3
07/10/2021
Warm up:
600m ski + 3 burpee EMOM
Resistance:
KB squat + KB RDL
10 x 2
Deadlifts 15kg 10 x 3
Chest press 2.5kg + TRX row
10 x 3
Intensity:
3 min work 2 min rest x 3
10 DB snatch
10 DB step ups
10 jumps
Max cal bike
Scores: 4.5 / 6.5 / 7.5
14/10/2021
Conditioning:
6 cal bike
8 KB squats
10 step ups
x 3
Resistance:
Deadlifts 17.5kg 10 x 3
Flyes 1.25kg + NEUTRAL chest press 2.5kg
10 x 3
Single arm DB row 2.5-5kg 10 x 3
Intensity:
200m ski
10 burpees
10 clean & press 4kg
10 box jumps
Repeat:
200-8-8-8
200-6-6-6
200-4-4-4
200-2-2-2
04/11/2021
Conditioning:
20 cal bike
10 deadlifts 12kg
10 thrusters 4kg
20 step ups
x 3
20 cal bike
Resistance:
Flyes 1.25kg + Chest press 2.5kg
10 x 3
Single arm row 5kg 10 x 3
Intensity:
12 minutes ladder: 3-6-9-12-etc
Cal ski
Burpee
Snatch each arm
09/11/2021
Conditioning:
6 cal bike
9 cal ski
6 cal bike
Rest 2 min
x 2
6 cal ski
9 cal bike
6 cal ski
Rest 2 min
x 2
Resistance:
Squats 12kg KB
Chest press 2.5kg
TRX row
10 x 3
Intensity:
6 burpees
8 clean & press
10 DB step ups
x 4
18/11/2021
Warm up:
200m ski
20 TRX lunges
x 3
Resistance:
Deadlifts 20kg 10 x 3
Chest press 2.5kg + TRX row
10 x 3
Intensity:
30s/30s/30s : bike/work/rest x 12
Work alternates between:
Clean & press 4kg
Burpees
DB step up
DB snatches
Note: You can do 16 or 24 rounds instead of 12, and you can substitute the bike out for a row, ski or any other cardiovascular exercise.
25/11/2021
Conditioning:
6 cal ski
12 step ups
24 deadlifts 17.5kg
6 cal ski
12 step ups
24 squats 8kg
6 cal ski
12 step ups
24 chest press 2.5kg
6 cal ski
12 step ups
24 TRX row
6 cal ski
12 step ups
24 shoulder press 4kg
Intensity:
6 cal bike
12 DB snatches
6 cal bike
Rest 2 min
x 3
02/12/2021
Conditioning:
6 cal ski
6 burpee step up
x 6
Resistance:
Single leg sit to stand 10 x 2
KB RDL 10 x 2
Flye 1.25kg + Chest press 2.5kg
10 x 2
Pullover 2.5kg 10 x 3
Intensity:
10-8-6-4-2
Plank walkout
5kg slam
Cal bike
06/12/2021
Resistance:
5 cal bike
10 KB squats
10 KB RDL
x 3
Flyes + pullovers 10 x 3
Front raises 2.5kg 10 x 2
Upright row 4kg 10 x 3
Intensity:
250m ski
20 burpee step ups
5 slams
250m ski
15 burpee step ups
10 slams
250m ski
10 burpee step ups
15 slams
250m ski
5 burpee step ups
20 slams
13/12/2021
Conditioning:
15-12-9-6-3
Cal bike + KB squat to box
Resistance:
Deadlifts 15kg 10 x 3
Flyes 1.25kg + Pullover 2.5kg
10 x 2
Upright row 4kg 10 x 2
Intensity:
1 min max efforts:
DB step ups
Burpees
DB snatches
Cal ski
Box jumps
Rest
x 3
20/12/2021
Warm up:
2 walkouts
4 squat + reach
6 lunge + rotation
x 3
XMAS WORKOUT 25/12/2021
25 deadlifts 25kg
25 press ups
25 wide TRX row
25 upright row 4kg
12 min AMRAP
7 cal ski
7 slams
7 drop squats
Score: 5 rounds