BETH JOHNSON

08/07/2023

Conditioning:

5 calorie bike

10 step ups

X 3

Resistance:

Deadlift 30kg 10 x 3

Squat 20kg 10 x 3

Chest press 7.5kg 10 x 3

Cable row 20kg 10 x 3

Shoulder press 10kg + Pull-down 25kg 10 x 3

Intensity:

4 min AMRAP 1 min rest x 3

6 cal ski

8 burpee

10 DB snatch

Scores 2+6 / 2+7 / 2+8

22/07/2023

Conditioning:

1000m row: 5 x 100m intervals

Resistance:

Split squat 5/8kg 10 x 3

Flye 2.5kg + chest press 7.5kg 10 x 3

TRX row + shoulder press 10kg 10 x 3

Pull-down 25kg 10 x 3

Bicep curls + tricep extensions 10 x 3

Intensity:

3 min work 1 min rest x 3

10 box burpees

10 DB clean + press 5kg

20 DB step ups 5kg

Max cal bike: 7.6 / 9.5 / 13.8

05/08/2023

Conditioning:

600m ski + 2 walkout EMOM

Resistance:

Deadlift 35kg 10 x 3

Bench press 17.5kg + row 20kg 10 x 3

Shoulder press 10kg + neutral pull-down 25kg 10 x 3

Flye 2.5kg + straight-arm pull-down 20kg + lateral raise 2.5kg 10 x 3

Intensity:

45 sec bike + 45 sec burpees (15/18/18) + 30 sec rest

45 sec bike + 45 sec DB snatch (11/12/14) + 30 sec rest

45 sec bike + 45 sec DB step ups (16/16/19) + 30 sec rest

X 3 (18 mins)

12/08/2023

10-8-6-4-2

Cal bike + DB snatch 7.5kg

Resistance:

Deadlift 35kg 10 x 2

Power clean 20kg 10 x 2

Press up + row 20kg + sit up 10 x 3

DB Shoulder press 5kg + pull-down 25kg + KB leg raises 10 x 3

Intensity:

12 min AMRAP:

12 cal ski

6 DB burpee box over

3-6-9-etc GTOH 15kg

Score: 9 GTOH + some cals the ski refused to acknowledge ;)

26/08/2023

Conditioning:

24 cal row

6 barbell complex* 15kg

12 lunges 15kg

X 4

*complex: deadlift / power clean / hang clean / thruster / push press

Resistance:

Pull-down + press up 10 x 3

Single cable row 15kg 10 x 3

Intensity:

10 min max cal ski

30 sec ski sprint + 30 sec rest

Score: 57 cals!

21/10/2023

Conditioning:

5 DB lunge complex*

5 burpees

10 TTDB

X 3

*hang clean + lunge L & R + push press

Note: this can be longer to be a full workout eg 10 complex + 10 burpees + 10 ttdb x 5

Resistance:

Deadlift 35kg + Press up + Pull-down 10 x 3

Intensity:

EMOM X 24

Min 1: 8 cal ski

Min 2: 6 power clean + 6 push press 15kg

Min 3: 8 cal bike

Min 4: Rest

10/02/2024

Conditioning circuit:

12 cal row

12 DB box over

6 GTOH 20kg

X 4

For push strength:

Bench press 20kg

Tricep dips/cable extensions

For pull ups:

Eccentric pull ups

Wide grip pulldown

Straight arm pulldown

Bicep curls

Intensity:

12 min amrap

6 devil press 5kg

8 thrusters 5kg

10 cals

24/02/2024

Conditioning:

1000m ski + 2 burpee emom

(BTW this can be extended to be a conditioning session on it own! Eg. 2000m ski + 2 burpee EMOM or 3000m ski + 3 burpee EMOM etc)

Barbell Work:

1-2-3-2-1

Barbell complex 15kg

2-4-6-4-2

Jumping pull up

Complex:

6 power cleans

5 hang squat cleans

4 front rack lunges

3 push press

Intensity:

10 min AMRAP

10 cal bike

10 box jumps over