BEX + JOE
06/08/2022
Conditioning:
36 CAL BIKE YGIG
6 Deadlifts 35/50kg
6 press ups
6 tricep dips
x 6
36 CAL BIKE YGIG
Intensity:
1 min max efforts:
Burpees: B: 14/15/15 J: 15/10/9
DB clean & press: B: 12/14/11 J: 10/7/7
Step ups: B: 15/18/19 J: 14/15/15
Ski cals: B: 8/10/10 J: 12/11/14
Rest 2 min
13/08/2022
Conditioning
In Pairs Complete:
60 calories + 60 deadlifts
50 calories + 50 push press
40 calories + 40 press ups
30 calories + 30 power cleans
20 calories + 20 clusters
10 calories +10 box jumps
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB snatch
10 step ups
Scores with 10 snatch total: Bex: 10 Joe: 14
Scores with 10 snatch each arm: Bex: 5/3 Joe: 10/5
17/08/2022
Conditioning:
YGIG:
10 deadlifts
5 burpees
10 power clean
5 burpees
10 push press
X 3 each
Intensity:
4 min AMRAP 2 min rest
6 cal bike
8 box jumps
10 snatch
Bex: 2+6 / 2+4
Joe: 2+0 / 2+0
6 cal ski
8 clean and press
10 step ups
Bex: 2+6 / 2+6
Joe: 2+6 / 2+6
27/08/2022
Conditioning:
500m row / 15 cal bike
10 overhead lunges + 5 burpees x 5
YGIG
500m row / 15 cal bike
10 single DB thrusters + 5 burpees x 5
YGIG
500m row / 15 cal bike
10 DB snatch + 5 burpees x 5
YGIG
Intensity:
10 min max cal ski
One ski one plank
Score: 107
10/09/2022
Conditioning:
10 DB lunge complex
10 TTDB
10 cal row (ski for bex)
x 5
Intensity:
9 min AMRAP:
6 cal bike
6 push press
3-6-9-etc burpee box jump
Bex: 9+6 Joe: 9+21
Rest 3 min
9 min AMRAP:
6 cal ski
6 push ups
3-6-9-etc devil press
Bex: 12+2 Joe: 9+16
17/09/2022
Conditioning:
Buy in: 2000m ski YGIG
2 burpees
4 DB step overs
6 DB push press
x 40 YGIG
Buy out: 2000m ski
Intensity:
As fast as possible YGIG
6/10 cal bike
12/20 DB snatch
6/10 cal bike
x 3
24/09/2022
Barbell work:
1-2-3-2-1 barbell complex
6 power cleans
5 hang squat cleans
4 front rack lunges
3 push press
Intensity:
45 sec ski/bike + 45 sec burpees + 30 sec rest
45 sec ski/bike + 45 sec DB snatch + 30 sec rest
45 sec ski/bike + 45 sec DB step ups + 30 sec rest
X 4 (alternating ski + bike each round)
01/10/2022
Conditioning:
24 cal row / 12 cal ski
6 complex
12 lunges
X 4
Complex: deadlift + power clean + hang squat clean + thruster + push press
Intensity:
10 cal bike
10 snatch 15kg
10 cal bike
10 devil press 10kg
10 cal bike
10 snatch 15kg
10 cal bike
15/10/2022
5 min AMRAPs 2 min rest x 6
AMRAP 1:
10 cal row (thrusters for Bex) + 10 burpees
AMRAP 2:
10 cal bike + 10 DB snatch
AMRAP 3:
10 cal ski + 10 DB step ups
22/10/2022
Conditioning:
300m ski / 400m row
30 step ups
20 snatches
10 box jumps
x 4
Intensity:
3 x rounds YGIG
10 cal bike
12 deadlifts
9 power cleans
6 push press
3 front squats
05/11/2022
Conditioning:
12 cal ski
12 DB step up/over
6 power cleans 20/45kg
X 6
Intensity:
21-15-9
DB hang clean + DB push press
9-15-21
DB thruster + burpees
JOE 19/11/2022
Conditioning:
500m row
20 GTOH 30kg
5 DB burpee box over
500m row
15 GTOH 35kg
10 DB burpee box over
500m row
10 GTOH 35kg
15 DB burpee box over
500m row
5 GTOH 40kg
20 DB burpee box over
Intensity:
10 min max cals:
30 sec bike + 30 sec wall sit
26/11/2022
Conditioning
In pairs: 2400m ski
24 min AMRAP YGIG
4 power cleans
4 push press
4 back squats
4 burpees
Intensity:
12 min AMRAP
12 cal row / 6 cal bike
6 box jumps
3-6-9-etc Devil press
14/01/2022
Conditioning:
400m row/ski
12 DB snatch
12 burpees
12 DB step ups
12 sit ups/TTDB (6 TTR)
X 4
Intensity:
30 sec bike sprints
YGIG x 5
21/01/2022
Conditioning:
In pairs complete:
100 deadlifts
80 power cleans
60 hang squat cleans
40 thrusters
20 clusters
Intensity:
45 sec bike/ski + 45 sec burpees + 30 sec rest
45 sec bike/ski + 45 sec DB clean & press + 30 sec rest
45 sec bike/ski + 45 sec DB step ups + 30 sec rest
X 2
28/01/2023
Conditioning:
24 cal row
6 barbell complex @ 25kg
12 lunges
X 4
Complex: deadlift + power clean + thruster + push press
Intensity:
6 cal bike
12 DB hang snatch
6 cal bike
Rest 2 min
X 2
18/02/2023
Warm up:
5 walkouts + 10 plate snatch + 10 O/H lunges x 3
Resistance:
Deadlifts 65kg / lateral squats 8kg 10 x 3
Chest press 17.5kg/7.5kg 10 x 3
Cable row 40kg/15kg 10 x 3
Shoulder press 25kg/10kg 10 x 3
Pull-down 50kg/15kg 10 x 3
Intensity:
5 min AMRAP 2 min rest x 4
AMRAP 1:
10 cal bike 10 step ups
AMRAP 2:
10 cal ski 10 clean and press
24/02/2023
Warm up:
10 cal row / 5 cal bike
5 burpees
X 3
Resistance:
Deadlift + chest press 10 x 3
Squat (40kg) + row 10 x 3
Pull-down + sit up/leg raises 10 x 3
Intenisty:
6 DB push press
8 DB snatch
10 step ups
6 press up
8 DB snatch
10 cal ski/bike
X 3
04/03/2023
12 cal row/ski
12 step overs
6 deadlifts
X 4
Resistance:
Row + chest press
Pull-down + shoulder press
Intensity:
4 min efforts
40:20 bike
11/03/2023
Conditioning:
20-16-12-8-4
Cals + lunges
Resistance:
Deadlift
Cable row
Intensity:
2000m ski AMRAP:
One ski + one amraps:
4 DB burpees
4 DB clean and press
4 DB step ups (each leg)
25/03/2023
Resistance:
Deadlifts
Row + bench
Pulldown + strict press
Intensity:
45 sec cardio kit + 45 sec DB clean + press + 30 sec rest
45 sec cardio kit + 45 sec DB step up + 30 sec rest
X 2
01/04/2023
Conditioning:
30/15 cal buy in
10 power clean
10 push press
10 lunges
X 5 each YGIG
30/15 cal buy out
Intensity:
15 min AMRAP:
500m ski YGIG
5 synchro burpees
10 synchro sit up
500m ski YGIG
5 synchro box jumps
10 synchro snatch
30/04/2023
Conditioning:
10 cals
20 step ups
30 deadlifts YGIG
10 cals
20 step ups
30 press ups YGIG
10 cals
20 step ups
30 push press YGIG
Pull-down + leg raises 10 x 3
Row + sit ups 10 x 3
Intensity:
10 min max cals:
30 sec ski 30 sec plank
05/05/2023
5 min AMRAP 2 min rest x 2
AMRAP 1:
10 cal ski + 10 DB clean & press
Bex: 3+0 / 3+0
Joe: 2+16 / 2+11
AMRAP 2:
10 cal bike + 10 DB snatch
Bex: 2+5 / 2+2
Joe: 3+0 / 2+10
AMRAP 3:
10 burpees + 10 DB step ups
Bex: 3+6 / 3+6
Joe: 2+10 / 2+13
13/05/2023
Deadlift + straight arm pull-down
Bench + cable row
Narrow Pull-down + shoulder press
Intensity:
YGIG:
100 bodyweight lunges
80 DB snatch
60 air squats
40 DB push press
20 burpees
One work work ski
11:42
20/05/2023
12 cal
6 deadlift
12 step ups
6 burpee
X 4
12 cal
6 push press
12 lunges
6 box jumps
X 4
10/06/2023 (BEX ONLY)
3 min work 2 min rest x 9
10 deadlifts
10 press ups
10 DB step ups
Max cal ski: 10/12/13
10 sit ups
10 DB push press
10 DB lunges
Max burpees: 18/19/12
10 goblet squats
10 leg raises
10 DB snatch
Max cal bike: 6/5/7
22/07/2023
6 cal bike
6 deadlifts
6 HR press ups
X 6 each YGIG
Intensity:
15 min AMRAP:
500m ski YGIG
5 synchro burpees + 10 synchro sit ups
500m ski YGIG
5 synchro box jumps + 10 synchro snatch
Score: 2+83m
30/07/2023
30 cal buy in
3 devil press/pull up
6 push press
12 step ups
X 10 each YGIG
30 cal buy out
Intensity:
10 min max cal
30 sec ski / bike
30 sec rest
Score: 92 cals
05/08/2023
Conditioning:
50 cal bike + 50 deadlifts YGIG
40 cal bike + 40 press ups YGIG
30 cal bike + 30 sit ups YGIG
20 cal bike + 20 box jumps YGIG
10 cal bike + 10 inchworms YGIG
Intensity:
2000m ski + AMRAP:
4 burpee
4 DB C&P
4 step ups
Score: 10 rounds
28/08/2023
Conditioning:
Buy in: 15 cal / 25 cal
2 complex* + 10 sit ups x 5 each YGIG
*complex: 6 power clean + 5 push press + 4 lunges
Buy out: 15 / 25 cals
Intensity:
10 min max cals:
4 DB devil press
6 DB thruster
8 DB step ups
YGIG: one work one ski
Score: 99 cals
02/09/2023
Conditioning:
6 burpees
12 DB box over
6 GTOH
X 4 each YGIG
Intensity:
5 min AMRAP 2 min rest x 4
AMRAP 1:
10 cal bike + 10 alt DB snatch
Bex: 2+2 / 2+1
Joe: 2+17 / 3+0
AMRAP 2:
10 cal ski + 10 single DB thruster
Bex: 3+1 / 3+6
Joe: 3+9 / 3+2
23/09/2023
Conditioning:
5 inchworm
10 deadlifts
10 pulldown
10 ttdb / leg raises
X 3 each
Intensity:
6 min work 2 min rest: 32 mins
Max cal ski
12 lunges YGIG
Score: 60
Max step ups
12 sit ups YGIG
Score: 84
Max cal bike
12 alt snatch YGIG
Score: 37