CHARLIE COOPER
13/11/2021
Conditioning:
10 cal bike
20 DB step ups
x 3
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5-10kg + Bent over row 20-25kg
10 x 3
Shoulder press 15kg 10 x 3
Intensity:
12 min ladder: 3-6-9-12-etc
Cal ski
DB snatch each arm
Burpee
Score: 12 + 13
20/11/2021
Conditioning:
4-8-12-8-4
Cal bike + lunges each leg
Resistance:
Deadlifts 30kg 10 x 3
Pec flyes 5kg + Chest press 7.5kg
10 x 3
Bent over row 20kg 10 x 3
Intensity:
10-8-6-4-2
GTOH 15kg
DB step ups
Burpees
Cal ski
HOME WORKOUTS:
WORKOUT 1
Part One:
10 Plank walkouts
10 KB squats
10 DB push press
10 tricep dips
10 crunches
x 3
Part Two:
1:30 min cardio effort
(30 sec low step run / 30 sec low step jump / 30 sec low step run)
20 x lunges
Rest 1-2 min
x 3
Part Three:
15-10-5
Single DB snatch each arm
Burpee (off low step)
WORKOUT TWO
Part One:
10 split squat right leg
10 press ups
10 split squat left leg
10 bent over rows
x 4
Part Two:
12 minute AMRAP:
3-6-9-12-etc
Burpees
DB Thrusters
DB Lunges (each leg)
Part Three:
10 bent leg raises
15 crunches
30 sec plank
x 3
WORKOUT THREE
Part One:
10 Burpees
15 KB squats
20 DB step ups
10 Burpees
15 Press ups
20 DB snatches
10 Burpees
15 DB bent over row
20 Single arm DB push press
x 2
Part Two:
30:15 work:rest (seconds)
Low step run
Low step jump
Mountain climbers
Rest 1 min
x 3
28/11/2021
Conditioning:
10 cal ski
20 step ups
30 deadlifts 30kg
10 cal ski
20 step ups
30 power cleans 15kg
10 cal ski
20 step ups
30 bench press 20kg
10 cal ski
20 step ups
30 bent over row 20kg
10 cal ski
20 step ups
30 clean & press 15kg
Intensity:
8 cal bike
16 DB snatch 7.5kg
8 cal bike
Rest 2 min
x 3
HOME ADAPTATION:
10 burpees off step
20 step ups
30 DB squats
10 burpees off step
20 step ups
30 kneeling press ups
10 burpees off step
20 step ups
30 DB row
10 burpees off step
20 step ups
30 DB push press
10 burpees off step
20 step ups
30 crunches/leg raises
Finisher
5 plank walkouts
10 box jumps
20 DB snatch
x 3
11/12/2021
Conditioning:
250m ski
12 burpees
12 DB thrusters
12 DB step ups each leg
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
Resistance:
Deadlifts 30kg + chest press 7.5kg
10 x 3
Squats 25kg + TRX row
10 x 3
Intensity:
8 min AMRAP:
8 cal bike
8 slams
8 box jumps
Score: 4 rounds!!
18/12/2021
Conditioning:
15-12-9-6-3
Cal bike + KB squat
Resistance:
Deadlifts 30kg 10 x 2
Power cleans 20kg 10 x 2
Clean and press 15kg 10 x 2
Chest press 7.5kg + B/O row 20kg
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 push press
20 snatch
Max cal ski
Scores: 12/14/14
08/01/2021
Conditioning:
10 DB complex*
10 cal bike
x 3
*complex: clean / lunge L+R / push press
Resistance:
Deadlifts 30kg 10 x 3
Squats 20kg 10 x 3
Intensity:
1 min max efforts x 3
DB step ups (19-18-21)
Burpees (19-22-22)
DB snatch (19-19-20)
Bike cals (6.9 - 7.2 - 9.0)
Box jumps (14-13-14)
Rest
22/01/2022
Conditioning:
4-8-12-16-8-4
Cal bike + lunges 15kg
Resistance:
Deadlifts 30kg
Press ups
TRX row
10 x 3
Squats 25kg
Clean and press 5kg DB
10 x 3
Intensity:
10 DB burpee step ups
15 cal ski
20 DB snatch
x 3
05/01/2022
Conditioning:
1200m row 100/100m intervals
Resistance:
Deadlifts 35kg
Press ups
Tricep dips
10 x 3
Squats 20kg
TRX row
Bicep curls
10 x 3
Intensity:
250m ski
12 burpees
12 box jumps
12 clusters
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
HOMEWORK:
21-18-15-12-9-6-3
KB Squats
Kneeling press ups
Push press
Sit ups/crunches
Using the high step:
10 burpees
10 DB snatches
10 DB thrusters (single DB)
10 leg raises
10 box jumps
Rest 1 min
X 5 (or 3 depending on time!)
05/03/2022
Conditioning:
1000m row 100/100m intervals
Resistance:
Deadlifts 30kg 10 x 3
Bench press 20kg + TRX row 10 x 3
Intensity:
30 sec ski + 30 sec DB clean & press + 30 sec rest
30 sec ski + 30 sec burpees + 30 sec rest
30 sec ski + 30 sec DB step ups + 30 sec rest
x 4
HOMEWORK:
Single DB split squats 10 x 3
DB RDL 10 x 3
Chest press / press ups 10 x 3
Single DB row 10 x 3
DB shoulder press (use one in both hands if necessary) 10 x 3
Tricep dips 10 x 3
Plank 30 sec x 3
26/03/2022
Conditioning:
800m ski + 4 burpee EMOM
Resistance:
Deadlifts 35kg + Press ups
10 x 3
Squats 20kg + TRX row
10 x 3
Shoulder press 15kg + Tricep dips
10 x 3
Intensity:
10 cal bike
20 DB snatch
10 cal bike
Rest 2 min
Times: 3:08 / 3:28 / 3:25
09/04/2022
Warm up:
10 squats + 10 RDL + 5 walkouts x 3
Conditioning:
12-9-6-3
Cal bike + deadlifts 35-50kg
12-9-6-3
Cal row + press ups
12-9-6-3
Cal ski + push press 15kg
Intensity:
3 x
6 burpee step up
9 thrusters
12 DB snatch
16/04/2022
Conditioning:
5-10-15-15-10-5
Row + Bike
Resistance:
Deadlift 40kg + chest press 7.5kg + bicep curls 5kg
10 x 3
Squats 25kg + TRX row + tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 clean & press 7.5kg
20 DB snatch 7.5kg
Max cal ski: 7/9/13
23/04/2022
Conditioning:
200m row + 10 burpees x 5
Resistance:
Deadlifts 40kg + Press ups 10 x 3
Squats 30kg + TRX row 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
15 min AMRAP
10 cal bike
10 high step ups
5-10-15-20-etc DB cluster 7.5kg
Score: 20 + 41
14/05/2022
Conditioning:
200m row
10 lunges
x 5
Resistance:
Deadlifts 40kg + Chest press 10kg + Bicep curls 5kg
10 x 3
Squats 30kg + TRX row + Tricep dips
10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec DB clean & press + 30 sec rest
45 sec ski + 45 sec DB step ups + 30 sec rest
x 3
28/05/2022
Conditioning:
1km ski + 2 walkout EMOM
Resistance:
KB squat + KB RDL 10 x 3
Deadlifts 40kg 10 x 3
Chest press 10kg + Flyes 5kg 10 x 3
TRX row 10 x 3
Intensity:
EMOM x 15
6-7-8-9-10 Cal bike
6-7-8-9-10 Burpees
12-14-16-18-20 Slam
11/06/2022
Conditioning:
1200m row 5 x 100m intervals
Resistance:
Deadlifts 45kg 10 x 3
Chest press 7.5kg + Flyes 5kg 10 x 3
TRX row + Shoulder press 15kg 10 x 3
Intensity:
1 min max efforts:
Burpees: 20/21/22
DB step ups: 14/14/15
Box jumps: 14/18/18
DB snatch: 21/22/22
Ski: 11/11/11
18/06/2022
Conditioning:
10 cal bike
20 step ups
X 3
Resistance:
Deadlifts 45kg + Chest press 7.5kg + bicep curls 5kg
10 x 3
Squats 35kg + TRX row + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest
10 burpees
10 DB clean & press 7.5kg
20 DB snatch 7.5kg
Max cal ski: 8/9/11
25/06/2022
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 35kg + Press ups 10 x 3
Shoulder press 15kg + TRX row 10 x 3
Intensity:
20 cal row
16 hang snatch
12 cal bike
8 burpees
x 2
03/09/2022
Conditioning/warm up:
12 cal ski
12 step ups
12 deadlift 20kg
X 4
Resistance:
Press ups + Trx 10 x 3
Biceps + triceps 10 x 3
Intensity (gently)
12 min amrap
6 cal bike
6 push press
3-6-9- burpee
Cool down
10/09/2022
Warm up:
1000m row with 100m efforts
Resistance:
Deadlift 25kg + press ups 10 x 3
TRX row + Shoulder press 15kg 10 x 3
Bicep curls 10kg + Tricep dips 10 x 3
Intensity:
6 min ladder: 3-6-9-etc
Ski + burpee + DB thruster
Rest 3 min then 6 min ladder down!
17/09/2022
Warm up:
5 cal bike
5 lateral stepping squats (each)
5 lunges (each)
x 3
Resistance:
Deadlifts 25kg 10 x 3
Press up + TRX row 10 x 3
Lateral raise 2.5kg + Shoulder press 10kg 10 x 3
Bicep curls 8kg + Tricep dips 10 x 3
Intensity:
3 min work 2 min rest:
5 stepping burpees
10 DB thrusters
20 DB step ups
Max cal ski: 9/7/12
01/10/2022
Conditioning:
250m Row + 10 lateral squat + 10 RDL
X 3
Resistance:
16-12-9-6-3
Deadlift 25kg
Press up
Trx
Shoulder press 8kg
Intensity:
45 sec bike/ski + 45 sec burpee step up + 30 sec rest
45 sec bike/ski + 45 sec slam + 30 sec rest
45 sec bike/ski + 45 sec walkouts + 30 sec rest
45 sec 45 bike/ski + 45 sec lunges + 30 sec rest
15/10/2022
Conditioning:
10 cal Bike
10 Lunges
10 Lateral squats
X 3
Resistance:
Deadlifts 25kg 10 x 3
Press ups + Trx
Biceps + triceps 10 x 3
Intensity:
6 min amrap
6 cal ski
6 clean and press
3-6-9 burpee step up
Rest 2 min and repeat
29/10/2022
Warm up:
5 walkouts + 10 lunges x 3
Resistance:
Deadlifts + Press ups 10 x 3
TRX row + Shoulder press 10 x 3
Intensity:
4 min AMRAP 2 min rest x 6
AMRAP 1
10 cal row + 10 DB clean & press
Score: 1+17 / 1+11
AMRAP 2
10 cal bike + 10 DB snatch
Score: 1+5 / 1+3
AMRAP 3
10 cal ski + 10 DB step ups
Score: 2+0 / 2+0
19/11/2022
Conditioning:
10 cal ski + 10 lateral squat + 10 lunges x 3
Resistance:
Deadlifts 25kg 10 x 3
Press up + TRX row 10 x 3
Shoulder press 10kg + Tricep dips 10 x 3
Intensity:
6 cal bike
8 DB hang snatch
10 burpee step up
8 DB hang snatch
6 cal bike
Rest 1:30
x 3
26/11/2022
Conditioning:
5 cal Bike + 10 lateral stepping squat with DB press x 3
Resistance:
Deadlifts 20kg + press up 10 x 3
Step up 10 x 3
Shoulder press + Trx row 10 x 3
Intensity:
12 min ladder
3-6-9-etc reps:
Cal ski + clean & press + burpee
17/12/2022
Warm up:
10 Lateral squat press + 10 TRX lunges
X 3
Resistance:
Deadlift + press up
Trx and shoulder press
Biceps and triceps
Intensity:
6 min AMRAP
6 cal bike + snatch (each)
2-4-6-burpee step up
2 min rest
6 min AMRAP
6 cal ski + 6 thruster (each)
2-4-6 burpee step up
12/05/2023
10-8-6-4-2
Cal bike + snatch
Resistance:
Deadlift 30kg 10 x 3
Trx row + shoulder press 10kg 10 x 3
Wide pull down + chest press 7.5kg 10 x 3
Intensity:
12 min amrap
6 burpee step up
8 DB clean and press
10 cal ski
19/05/2023
Conditioning:
600m ski + 2 walkout emom
Resistance:
Deadlift 30kg + press up 10 x 3
Cable row + shoulder press 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
12 min AMRAP
12 cal bike
4 burpee + 4 DB clean and press + 4 DB step up x 3
26/05/2023
Conditioning:
10 cal row
10 step ups
10 deadlifts
X 3
Resistance:
Cable row + bench press 10 x 3
Pull-down + shoulder press 10 x 3
Intensity:
3 min work 1 min rest
10 burpees
10 push press
20 snatch
Max cal ski: 15/12/17
09/06/2023
15 cal ski
12 deadlift
9 press up
6 DB clean and press
3 plate burpees
X 4
Row + ball sit up 10 x 3
Pull-down + plank 10 x 3
Intensity:
8 min ladder
8 cal bike
8 DB step ups
2-4-6-etc double snatch 7.5kg
16/06/2023
10 cal ski
10 deadlifts
20 step ups
X 3
10 cal row
10 shoulder press
20 snatch
X 3
Resistance:
Flye + chest press
Pull-down + sit ups
Biceps + triceps
Intensity:
10 min AMRAP
5 cal bike
10 slam
15 drop squats
30/06/2023
Conditioning:
24 cal row
12 step overs
12 deadlifts
X 3
Resistance:
Press up + TRX row 10 x 3
Pull-down + sit up 10 x 3
Intensity:
12 min AMRAP:
12 cal ski +
4 burpee + 4 DB clean and press 7.5kg + 4 DB step up 7.5kg x 3
10/07/2023
Conditioning:
20 min AMRAP
400m row
20 single clean and press
20 step ups
10 press up
10 sit up
Resistance:
Deadlift + TRX row + pulldown 10 x 3
Intensity:
4 min AMRAP 1 min rest x 3
8 cal ski + 8 burpee + 8 snatch
Scores: 2+6 / 2+4 / 2+6
18/08/2023
Conditioning:
4 x 400m row
Resistance:
Deadlift + row + sit up
Chest press + pull-down + leg raise
Intensity:
3 min work 1 min rest x 3
10 burpee
10 clean and press
20 step ups
Max cal ski: 12/11/14
22/09/2023
Warm up:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 35kg 10 x 3
Chest press 7.5kg + pull-down 30kg 10 x 3
Shoulder press 15kg + row 25kg 10 x 3
Sit up + leg raise + rainbow slam 10 x 3
Intensity:
16 cal row
12 snatch
8 cal bike
4 burpee box jump
Rest 1 min
Times: 3:40 / 3:16 / 3:02
13/10/2023
Resistance:
Deadlift 35kg + press up + pull-down 30kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 6
AMRAP 1:
8 cal row + 12 sgl DB clean and press
Scores: 2+9 / 2+11
AMRAP 2:
8 cal bike + 12 DB snatch
Scores: 2+9 / 2+16
AMRAP 3:
8 cal ski + 12 DB step ups
Scores: 2+8 / 2+9
10/11/2023
Conditioning:
25 cal ski
5 power clean + 5 box jumps x 10
5 push press + 5 burpees x 10
25 cal ski
Resistance:
Press up + pull-down 10 x 3
Cable row + sit ups 10 x 3
Intensity:
Triple tabata!
Bike + slam + drop squat
17/11/2023
Conditioning:
400m ski
30 DB step ups
20 DB snatch
10 burpees
X 3
Resistance:
Deadlift 35kg + press up + TRX row
Intensity:
30 sec bike + 30 sec slam + 30 sec rest
30 sec bike + 30 sec drop squats + 30 sec rest
30 sec bike + 30 sec skaters + 30 sec rest
X 3
08/12/2023
Conditioning:
1000m row
5 x 100m intervals
Resistance:
Deadlift 35kg + chest press 7.5kg
Squat 20kg + row 25kg
Pulldown 30kg + rainbow slam 5kg
Intensity:
1 min max efforts:
Burpee: 21/22/24
Step up: 17/18/20
Cluster: 11/15/15
Ski: 10/10/11
19/12/2023
Conditioning:
10-8-6-4-2
DB lunge complex* + burpee
*hang clean + lunge L&R + push press
Resistance:
Deadlift + TRX row + pulldown 10 x 3
Intensity:
5 min AMRAP 2 min rest x 4
AMRAP 1:
10 cal bike
10 DB snatch
Scores: 3+0 / 3+0
AMRAP 2:
10 cal ski
10 DB step up
Scores: 3+3 / 3+3
19/01/2024
Conditioning:
20 cal row
20 step ups
10 push press
X 3
20 cal ski
20 lunges
10 press ups
X 3
Resistance:
Deadlifts 35kg + TRX row 10 x 3
Pulldown 30kg + sit up 10 x 3
Intensity:
30 sec bike + 30 sec burpees + 30 sec rest
30 sec bike + 30 sec alt snatch + 30 sec rest
X 4