CATHERINE GRANGE
03/02/2024
Warm up:
5 cal bike + 10 step ups
X 2
Resistance:
Deadlifts 25kg 10 x 3
Squats 20kg 10 x 3
Chest press 7.5kg 10 x 3
Cable row 22kg 10 x 3
Shoulder press 10kg 10 x 3
Cable pull-down 25kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 2
8 box burpees
8 DB snatch 5kg
8 cal ski
Score: 2+5 / 2+8
10/02/2024
Warm up:
600m ski + 2 walkout emom
Resistance:
Romanian Deadlift 12kg 10 x 3
Split squat 10 x 3
Bar Press up + TRX row 10 x 3
Narrow pulldown 25kg 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 3
Intensity:
12 min ladder (we did 6 min!)
4-6-8-etc
Calorie bike
DB Clean and press 5kg
DB step up each leg 5kg
(At home you can swap the bike for burpees/squat jumps/anything dynamic and you can swap the step ups for lunges!)
24/02/2024
Warm up:
600m row
100:100 x 3
Resistance:
KB deadlift 16kg 10 x 3
Lunges 5kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Single arm row 8kg 8 x 3
Bicep curls 5kg + tricep dips 10 x 3
Shoulder press 5kg 10 x 3
Intensity:
10 min max cal effort:
30 sec ski + 30 sec box plank
45 calories
02/03/2024
Warm up:
12 cal ski
6 agility ladder
X 2
Resistance:
Deadlift 25kg 10 x 3
Bench press 22.5kg + TRX row 10 x 3
Shoulder press 5kg + pulldown 25kg 10 x 3
Flye 2.5kg + pullover 7.5kg 10 x 3
Lateral + rear raise 2.5kg 10 x 3
Intensity:
30 sec bike + 30 sec burpees + 30 sec rest
30 sec bike + 30 sec snatch + 30 sec rest
30 sec bike + 30 sec box jumps + 30 sec rest
X 3
09/03/2024
Warm up:
5 walkouts + shoulder tap
15 drop squats
X 2
Resistance:
Goblet squat 12kg + RDL 12kg (option to single leg kickstand RDL) 10 x 3
Flye 2.5kg + press up 10 x 3
Lateral raise 2.5kg + shoulder press 8kg 10 x 3
Pulldown 25kg + crunch extension 10 x 3
Row 22kg + kneeling rainbow slam 5kg 10 x 3
Intensity:
2 min work 1 min rest x 3
10 burpee
10 clean and press
10 step ups
Max cal ski: 5/6/8
HOMEWORK:
RESISTANCE WORKOUT:
Goblet squat + RDL 4kg (or heavier if you have) DBs 10 x 3
Split squats 4kg DBs 10 x 3
Press ups + resistance band row* 10 x 3
Shoulder press 4kg DBs + resistance band pull-down 10 x 3
Flyes 3/4kg + lateral raises 3kg 10 x 3
Bicep curls 4kg + Tricep dips 10 x 3
Crunches + leg raises + 30 sec plank 10 x 3
*for resistance row attach bands to boxing ring and stand away from it to replicate a horizontal pull and for pulldown try position yourself underneath to replicate a vertical pull
Optional 10 minute AMRAP:
10 burpees
10 DB clean and press 3/4kg
10 DB lunges 3/4kg
10 squat jumps / broad jumps
(Repeat as many times as possible in 10 minutes)
CONDITIONING WORKOUT:
45 second agility ladder + 45 seconds DB snatch + 30 seconds rest
45 second agility ladder + 45 seconds DB clean & press + 30 seconds rest
45 second agility ladder + 45 seconds press ups + 30 seconds rest
X 4 or 5
(Depending on time/energy for 24 or 30 minute workout)
Agility ladder options: lateral steps, quick steps, hopscotch, drop squats etc but try keep the same option for at least one full round before changing!
13/04/2024
Warm up:
10 cal row
10 ball slams 5kg
X 3
Resistance:
Deadlifts 30kg 10 x 3
Bench press 20kg + row 20kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Woodchops 10kg 10 x 3
Trx single leg tucks 10 x 3
Intensity:
12 min ladder:
12 cal ski
12 box burpees
4-6-8 etc GTOH 17.5kg
Home option:
12 DB snatches
12 DB lunges / step ups
4-6-8-etc burpee broad jump
01/05/2024
Warm up:
5 DB complex*
10 cal ski
X 3
*hang clean / lunge L+R / push press
Resistance:
Single RDL 12kg 10 x 3
Flye 2.5kg + chest press 7.5kg 10 x 3
Pullover 7.5kg + pulldown 30kg 10 x 3
Lateral raise 2.5kg + shoulder press 5kg 10 x 3
Rear flye 2.5kg + B/O row 7.5kg 10 x 3
Intensity:
Triple tabata: 20:10 x 8
Speed + power:
Ladder run: lateral + box jump
Ladder run: frontal + broad jump
Ladder run: drop squat + burpee
11/05/2024
Warm up:
1000m row
100m intervals x 5
Resistance:
Deadlift 30kg 10 x 3
TRX pistol squat 10 x 3
Bench press 20kg + cable row 25kg 10 x 3
Pulldown 30kg + DB shoulder press 5kg
Overhead leg raises+ plank pull through 5kg 10 x 3
Intensity:
8 min ladder:
2-4-6-8-etc reps of:
Cal bike + chest to floor burpee + GTOH 17.5kg
21/05/2024
Warm up:
5 KB GTOH each arm
10 KB lunges
15 KB swings
X 2
Resistance:
Deadlift 35kg 10 x 3
Bench press 22.5kg + row 25kg 10 x 3
Shoulder press 15kg + narrow pulldown 25kg 10 x 3
Cable fly 6kg + lateral raise 2.5kg 10 x 3
Straight arm pulldown 25kg + rear flye 2.5kg 10 x 3
Intensity:
12 min AMRAP:
12 cal ski +
4 CTF burpee + 4 8kg slam + 4 box jump x 3
Score: 2+15
01/06/2024
12 cal ski
6 agility ladder
X 2
Resistance:
Deadlift 35kg + chest press 7.5kg + pulldown 25kg 10 x 3
Squat 25kg + row 25kg + shoulder press 15kg 10 x 3
TRX tuck + rainbow + hollow hold 10 x 3
Intensity:
One min max efforts:
Row: 13/13/15
GTOH 15kg: 10/11/12
Step up: 16/20/21
Bike cals: 12/12/12
Rest 2 min
13/06/2024
Warm up:
600m ski + 2 CTF burpee EMOM
Resistance:
Deadlift 35kg + chest press 7.5kg + pulldown 32kg 10 x 3
Squat 25kg + row 25kg + shoulder press 15kg 10 x 3
Flye 5kg + SA pulldown 30kg + lateral raise 2.5kg 10 x 3
Biceps 5kg + triceps 25kg 10 x 3
Intensity:
5 min AMRAP 2 min rest x 2
10 cal row
10 box jumps
10 snatch
Scores: 2+5 / 2+8
22/06/2024
Warm up:
45 sec x 3
Ladder
Walkout jump + 180 turn
Heisman drill
Skater
Rest
Resistance:
Deadlift 35kg 10 x 3
Weighted lunges 20kg 10 x 3
Bench press 22.5kg + narrow pulldown 30kg 10 x 3
Single arm row 25kg 10 x 3
Woodchops 12kg 10 x 3
Intensity:
12 cal row
10 DB snatch 7.5kg
8 cal bike
6 CTF burpee
Rest 1:30
3:27 / 3:12 / 3:01
13/07/2024
Warm up:
10-8-6-4-2
Cal ski + thruster
Resistance:
Deadlift 35kg 10 x 3
Bench press 22.5kg + pulldown 30kg 10 x 3
Cable flye 6kg + Lateral raise 2.5kg 10 x 3
Woodchops 12kg 10 x 3
Intensity:
1:30 work 0:45 rest
5 clean and press
10 step up
Max cal row: 7/9/10/11
26/07/2024
Warm up:
600m row
3 x 10 intervals
Resistance:
Deadlift 35kg + chest press 10kg 10 x 3
Squat 25kg + pulldown 30kg 10 x 3
Shoulder press 15kg + row 25kg 10 x 3
Cable flye 6kg + rear raise 2.5kg 10 x 3
SA pull 30kg + lateral raise 2.5kg 10 x 3
TRX tuck + rainbow slam 5kg 10 x 3
Intensity:
Triple tabata!
Tabata 1: DB cluster + forwards agility
Tabata 2: Snatch + heisman
Tabata 3: Box jump + lateral agility
14/08/2024
Warm up:
500m ski + 1 walkout EMOM
Resistance:
Deadlift 35kg
DB Lunge to high knee 7.5kg 10 x 3
Bench 25kg + row 25kg 10 x 3
Shoulder press 15kg + narrow pull 30kg 10 x 3
Cable flye 6kg + pullover 7.5kg 10 x 3
Woodchop 12kg 10 x 3
Intensity:
45:15:30 x 2
Leap + jump — L-step + jump
Rest 30 sec
Drop squat — single leg drop squat
Rest 30 sec
Broad jump — broad jump + 180 turn
Rest 30 sec
Squat jump — lateral squat jump
Rest 30 sec
02/09/2024
Warm up:
5 cal ski
10 lateral squat
15 swings
X 3
Resistance:
Deadlift 35kg 10 x 3
Weighted Lunge 20kg 10 x 3
Bench 25kg + row 25kg 10 x 3
DB shoulder press 5kg + wide pull 30kg 10 x 3
Cable flye 6kg + pullover 10kg 10 x 3
Intensity:
12 min AMRAP:
12 cal bike
8 GTOH 17.5kg
4 burpee box jump
Score: 3+18
14/09/2024
Resistance:
Deadlift 40kh 10 x 3
Chest press 10kg + pulldown 30kg 10 x 3
Squat to target 25kg + RDL 12.5kg DBs 10 x 3
Shoulder press 15kg + row 25kg 10 x 3
Lateral raise + rear raise 2.5kg 10 x 3
Woodchops 12kg 10 x 3
Intensity:
10 min max cals:
30 sec ski + 30 sec plank
Score: 52 cals!
27/09/2024
Conditioning:
20-16-12-8-4
Cal row + lunge to high knee drive
Resistance:
Deadlift 40kg 10 x 3
Chest press 10kg + pulldown 30kg 10 x 3
Squat 25kg + RDL 12.5kg DBs 10 x 3
Shoulder press 15kg + row 25kg 10 x 3
TRX tuck + rainbow slam 5kg 10 x 3
Intensity:
1:30 on 0:45 off x 6
5 box jumps
10 DB snatch 7.5kg
Max heisman drill in remaining time
5 broad jump 180 turn
10 DB thruster 5kg
Max skaters in remaining time
19/10/2024
Warm up:
600m ski + 2 CTF burpee emom
Resistance:
Deadlift 40kg 10 x 3
Bench press 25kg + row 25kg 10 x 3
Shoulder press 15kg + pulldown 30kg 10 x 3
Cable flye 6kg + pullover 10kg + lateral raise 2.5kg 10 x 3
Overhead leg raises + plank taps 10 x 3
Intensity:
One min max efforts:
Row cals: 11/13/14
Snatch 7.5kg: 17/20/21.5
Bike cals: 9.6/11.5/12.6
Rest
05/12/2024
Conditioning:
10 cal row
10 agility ladders
X 2
Resistance:
Deadlift 40kg + chest press 10kg 10 x 3
Squat 25kg + row 25kg 10 x 3
DB Shoulder press + pulldown 30kg 10 x 3
TRX tuck + Tricep dips 10 x 3
Intensity:
5 min AMRAP 2 min rest x 2
10 cal ski
10 box jump over
10 GTOH 17kg
Scores: 1+14 / 1+20
30/11/2024
Warm up:
1000m row:
5 x 100m intervals
Resistance:
Deadlift 40kg
Bench 25kg + row 27kg 10 x 3
Chest press 15kg + pulldown 30kg 10 x 3
Shoulder press 15kg + TRX row 10 x 3
Bicep curls 5kg + Tricep dips 10 x 3
Intensity:
1:30 work 0:45 rest
5 burpee box jump
10 snatch 7.5kg
Max cal bike: 6.1/5.4/7.1
Max cal ski: 5/6/6
05/12/2024
Warm up:
2 walkout + 180 turn
6 agility ladders
12 overhead lunges 5kg
X 2
Resistance:
Deadlift 40kg 10 x 3
Trx row + pulldown 35kg 10 x 3
Flye 5kg + chest press 7.5kg 10 x 3
SA pull 30kg + rear raise 2.5kg 10 x 3
Lateral raise 2.5kg + shoulder press 13kg 10 x 3
Intensity:
30 sec ski + 30 sec DB step ups + 30 sec rest
30 sec ski + 30 sec box jumps + 30 sec rest
30 sec ski + 30 sec lateral leaps + 30 sec rest
X 3
14/12/2024
Warm up:
500m ski + 1 inchworm emom
Resistance:
Deadlift 40kg + chest press 10kg 10 x 3
Squat 25kg + cable row 27kg 10 x 3
Trx row + pulldown 35kg 10 x 3
Flye 5kg + lateral raise 2.5kg 10 x 3
SA pull 30kg + rear raise 2.5kg 10 x 3
Intensity:
12 min AMRAP:
12 cal Row
4 CTF burpee + 4 GTOH + 4 box jump x 3
Score: 2 rounds!
31/12/2024
Warm up:
600m row
3 x 100m intervals
Resistance:
Deadlift 40kg
Chest press 10kg + pulldown 35kg 10 x 3
Shoulder press 13kg + row 27kg 10 x 3
Cable flye 7kg + Tricep dips 10 x 3
Straight arm pulldown 30kg + bicep curls 13kg 10 x 3
Intensity:
30 sec ski 2:20/500m + 30 sec ladder + 30 sec rest
30 sec ski 2:20/500m + 30 sec box jumps + 30 sec rest
30 sec ski 2:20/500m + 30 sec slam + 30 sec rest
12/01/2025
Conditioning:
5 DB complex*
10 cal ski
X 3
*clean + lunge R + lunge L + push press
Resistance:
Squat 30kg + RDL 16kg 10 c 3
Bench 25kg + narrow pulldown 30kg
Single leg sit to stand 5 x 2
Chest press 7.5kg + wide pull down 30kg 10 x 3
Single arm DB row 7.5 10 x 3
Intensity:
Tabata 20:10 x 8
Box + plank
Step to knee drive + plank taps
Lateral step off box + plank jacks/toe taps
Box jumps + commandos
25/01/2025
Conditioning:
EMOM x 20 mins
Min 1: 10 cal row
Min 2: 10 DB clean and press 7.5kg
Min 3: 10 DB step ups 7.5kg
Min 4: 10 deadlifts 40kg
Min 5: Rest
Resistance:
Bench 25kg + narrow pulldown 30kg 10 x 3
Shoulder press 13kg + cable row 25kg 10 x 3
TRX row + wide pulldown 30kg 10 x 2
Intensity:
10 min max cal ski:
30 sec ski + 30 sec plank
54 cals!
01/02/2025
Warm up:
10 cal ski
15 swings
20 skaters
X 2
Resistance:
Deadlift 40kg 10 x 3
Cable flye 5kg + chest press 10kg 10 x 3
Pullover 7.5kg + pulldown 30kg 10 x 3
Lateral raise 2.5kg + shoulder press 13kg 10 x 3
Rear raise 2.5kg + row 25kg 10 x 3
Biceps 13kg + triceps 30kg 10 x 3
Intensity:
One min max efforts:
Row: 11/12/14
Cluster: 7/9/9
Bike: 10/9/12
16/02/2025
Conditioning:
500m row @2:20
5 burpees
Rest 1 min
X 3
Resistance:
Deadlift 40kg + chest press 10kg + pulldown 35kg 10 x 3
Squat 25kg + row 30kg + shoulder press 15kg 10 x 3
Intensity:
3 min AMRAP 1 min rest X 4
AMRAP 1:
6 cal bike
12 snatch
Score: 2+0 / 2+2
AMRAP 2:
6 cal ski
12 DB step ups
Score: 2+1 / 2+6
01/03/25
Warm Up:
10 plate snatch + 10 overhead lunges x 2
Resistance:
Deadlift 40kg 10 x 3
Bench 25kg + row 25kg 10 x 3
Trx tow + pulldown 30kg 10 x 3
Woodchops 12kg 10 x 3
45 sec max efforts
Intensity:
Row: 8/9/10
Burpee: 7/8/9
Skater: 30/34/35
Cluster: 10/9/9
Drop squat turn: 14/16/18
Ski: 6/7/7
Rest 1:30
08/03/2025
Warm up:
600m row
3 x 100m intervals
Resistance:
DB deadlift 17.5kg 10 x 3
Chest press 10kg + pulldown 30kg 10 x 3
Split squat 10kg 10 x 3
Shoulder press 13kg + row 25kg 10 c 3
Kickstand RDL 10kg 10 x 3
Hanging tuck + rainbow 8kg 10 x 3
Intensity:
1:30 on 0:30 off x 6
5 burpee jump
10 snatch
Max cal bike: 3/5/7
Max cal ski: 5/5/7
15/03/2025
Warm up:
500m ski + 1 walkout emom
Resistance:
DB deadlift 15kg 10 x 3
Lateral raise 2.5kg + shoulder press 13kg 10 x 3
Rear flye 2.5kg + row 25kg 10 x 3
Cable flye 5kg + chest press 10kg 10 x 3
Pullover 10kg + pulldown 30kg 10 x 3
Woodchops 15kg 10 x 3
Hanging tuck + plank pull through 5kg 10 x 3
Intensity:
Triple tabata 20:10 x 8
Speed + Power
Ladder + DB thruster 5kg
Rest 1 min
Lateral box step + KB swing 12kg
Rest 1 min
Heisman drill + slams 5kg
22/03/2025
Conditioning:
20-16-12-8-4
Cal row + lunges
Resistance:
DB deadlift 15kg + chest press 10kg 10 x 3
Squat 20kg + row 25kg 10 x 3
Rdl 20kg + pulldown 30kg 10 x 3
Woodchops + hollow 10 x 3
Intensity:
10-8-6-4-2
GTOH 17kg
Burpee
Hanging tuck
Cal bike +300W
05/04/2025
Warm up:
8 cal ski
12 lunges
16 swings
X 2
Resistance:
DB deadlift 15kg + shoulder press 13kg 10 x 3
Squat 20kg + pulldown 30kg 10 x 3
Bench press 20kg + row 25kg 10 x 3
Woodchops 15kg + hollow 10 x 3
Intensity:
8 cal bike
16 snatch
8 cal bike
Rest 1 min
X 4
2:13 / 2:10 / 2:19 / 2:04