CHARLOTTE DAVIES
04/01/2022
Conditioning:
10 cal bike
20 step ups
x 3
Resistance:
Deadlifts 25kg 10 x 3
Chest press 7.5kg 10 x 3
TRX row 10 x 3
Intensity:
12 min ladder:
3-6-9-12-etc
Cal ski
Burpees
Push press 5kg
Score: 12 + 12
11/01/2021
Conditioning:
6 walkouts
8 8kg thrusters
10 cal bike
x 3
Resistance:
Deadlifts 25/30kg 10 x 3
Squats 20kg 10 x 3
Bench press 17.5kg + TRX row
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
20 step ups
20 DB snatch 5kg
Max cal ski
Scores: 4/6/5
20/01/2022
Conditioning:
800m ski + 4 burpee EMOM
Resistance:
Deadlifts 30kg + press ups + TRX row
10 x 3
Squats 20kg + bicep curls 10kg + tricep dips
10 x 3
Intensity:
10-8-6-4-2
Barbell clean and press + thruster
Box jumps
DB step ups each leg
Cal bike
26/01/2022
Conditioning:
250m row
10 deadlifts 30kg + 10 chest press 7.5kg x 3
250m row
10 squats 20kg + 10 TRX row x 3
250m row
10 clean and press 10kg + 10 tricep dips x 3
250m row
Intensity:
10 min AMRAP:
6 cal bike
8 burpees
10 DB snatch
Score: 4 + 3
01/02/2022
Conditioning:
1000m row 100/100 intervals
Resistance:
Deadlifts + chest press + tricep dips
10 x 3
Squats + TRX row + bicep curls
10 x 3
Intensity:
250m ski
12 burpees
12 clusters 5kg DB
12 box jumps
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
10/02/2022
Resistance + Conditioning:
10 cal bike
20 step ups
30 Deadlifts 30kg
10 cal bike
20 step ups
30 Press ups
10 cal bike
20 step ups
30 TRX row
10 cal bike
20 step ups
30 shoulder press 10kg
Intensity:
3 min work 2 min rest x 3
10 burpees
10 box jumps
20 DB snatch 5kg
Max cal ski: 8/8/11
17/02/2022
Conditioning:
5-10-15-10-5
Cal row + cal bike
Resistance:
Deadlifts 35kg
Press ups
TRX row
10 x 3
Intensity:
30 sec ski + 30 sec burpees + 30 sec rest
30 sec ski + 30 sec DB clean and press + 30 sec rest
30 sec ski + 30 sec DB step ups + 30 sec rest
30 sec ski + 30 sec box jumps + 30 sec rest
x 4
21/02/2022
Conditioning:
20-15-10-5
Cal row + step ups each leg
Resistance:
Deadlifts 30kg + Press ups
10 x 3
Squats 25kg + TRX row
10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
8 burpees
10 slams
Scores: 2+14 / 2+21 / 2+22
28/02/2022
Conditioning:
10 cal bike
10 overhead lunges
x 5
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg 10 x 3
Bent over row 15kg 10 x 3
Intensity:
5 cal ski
10 DB clean & press
5 burpees
10 DB thrusters
5 burpees
10 DB snatch
x 5
07/03/2022
Conditioning:
1200m row 100/100 intervals
Resistance:
Deadlifts 30kg 10 x 3
Bench press 17.5kg + TRX row
10 x 3
Intensity:
45 sec bike + 45 sec DB clean & press + 45 sec rest
45 sec bike + 45 sec DB step ups + 45 sec rest
45 sec bike + 45 sec DB snatch + 45 sec rest
x 3
18/03/2022
Conditioning:
5-10-15-10-5
Cal row + cal bike
Resistance:
KB squat + KB RDL 10 x 3
Split squat 10 x 2
Bench press 20kg + TRX row
10 x 3
Intensity:
12 min ladder: 3-6-9-etc
Cal ski
Burpee
Push press 5kg DB
Score: 15+0
22/03/2022
Conditioning:
Buy in: 25 cal row
5 DB lunge complex
5 burpees
5 cal ski
x 5
Buy out: 25 cal row
Resistance:
KB squat + KB RDL 10 x 3
Press ups + TRX row 10 x 3
Intensity:
6 cal bike sprint
12 alt DB snatch
6 cal bike sprint
Rest 2 min
Times: 2:05 / 2:07 / 2:05
05/04/2022
Warm up:
10 KB squat + 10 KB RDL + 5 walkouts x 3
Conditioning:
12-9-6-3
Cal bike + deadlifts 30kg
12-19-6-3
Cal row + press ups
12-9-6-3
Cal ski + push press 10kg
Intensity:
3 x
6 burpee step ups
9 box jumps
12 DB snatch
Core:
30 sec plank + 30 sec hollow hold x 3
13/04/2022
Conditioning:
200m row
10 burpees
1 min rest
x 5
Resistance:
Deadlifts 30kg 10 x 3
Flyes 2.5kg + Bench press 17.5kg
10 x 3
TRX row 10 x 3
Intensity:
3 min work 2 min rest x 3
10 snatch + push press + lunges RHS
10 snatch + push press + lunges LHS
Max cal ski: 5/7/10
15/04/2022
Conditioning:
800m ski + 4 burpee EMOM
Resistance:
Deadlifts 30kg + Chest press 7.5kg + Bicep curl 10kg
10 x 3
Squats 25kg + TRX row + tricep dips
10 x 3
Intensity:
12 min ladder:
4-8-12-etc
Single DB thruster
DB step up
Bike cals
Score: 12 + 40
19/04/2022
Conditioning:
5-10-15-10-5
Cal bike + ski
Resistance:
Deadlifts 30kg + press ups 10 x 3
Squats 25kg + TRX row 10 x 3
Intensity:
15 min AMRAP
10 cal row
10 burpees
5-10-15-etc DB cluster
Score: 15 + 5
27/04/2022
BIRTHDAY WORKOUT!
10 cal row
10 plate snatch
10 overhead lunges
x 4
Resistance:
15-15-10
Deadlifts + Chest press + TRX row
Intensity:
Every 90 seconds x 16
4 cal bike + 6 burpees
4 cal bike + 6 DB snatch
4 cal bike + 6 DB step ups
4 cal bike + 6 DB clean & press
02/05/2022
Conditioning:
5 cal bike
5 walkouts
x 5
Resistance:
KB squat + KB RDL 10 x 3
Press ups + TRX row 10 x 3
Bicep curls + 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
1 min rest
x 3
10/05/2022
Conditioning:
400m row
10 DB clean & press
10 DB step ups
10 burpee + jump
10 leg raises
x 5
Intensity:
10 min AMRAP:
10 cal bike
10 slams
20 drop squats
Score: 3
16/05/2022
Conditioning:
45:15 x 9
Ski + DB clean & press + DB step up
Resistance:
Deadlift 32.5kg + Chest press 7.5kg + Bicep curls 5kg
10 x 3
Squat 20kg + TRX row + Tricep dip
10 x 3
Intensity:
16 cal row
12 DB snatch
8 burpees
4 cal bike
Rest 1 min
x 3
4:03 / 3:48 / 3:28
23/05/2022
Conditioning:
10 cal ski/row
20 deadlifts 25kg
20 high step ups
10 cal row/ski
20 push press 10kg
20 lunges 10kg
10 cal row/ski
20 press ups
20 DB snatch 7.5kg
x 2
Intensity:
EMOM x 9
5-6-7 cal bike
5-6-7 burpees
10-12-14 slams
30/05/2022
Warm up:
5 walkouts
10 KB squats
10 KB RDL
x 2
Conditioning + Resistance:
10 cal row + 20 step ups +
30 deadlifts 30kg
30 chest press 7.5kg
30 shoulder press 10kg
30 bicep curls + tricep dips
Intensity:
3 min work 2 min rest x 3
10 burpees
15 drop squats
20 DB snatch
Max cal ski: 7/9/10
09/06/2022
Conditioning:
5 cal bike
5 walkouts
x 5
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg + Flyes 2.5kg 10 x 3
TRX row 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
1 min MAX efforts:
Burpees: 18/19/20
DB step ups: 16/16/17
Box jumps: 16/20/22
DB snatch: 21/23/25
Cal ski: 8/9/11
16/07/2022
Conditioning:
1200m 4 x 100m intervals
Resistance:
Deadlifts 32.5kg + Press up + Tricep dips
10 x 3
Squats 22.5kg + TRX row + Bicep curls 10kg
10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
4 cal ski
4 burpees
4 8kg slams
Scores: 3+2 / 3+4 / 3+7
28/06/2022
Conditioning:
20-16-12-8-4
Cal bike + step ups
Resistance:
Deadlifts 30kg
Chest press 7.5kg
TRX row
Shoulder press 10kg
10 x 3
Intensity:
15 min AMRAP:
10 cal ski
10 thrusters
5-10-15-etc burpee jump
04/07/2022
Conditioning:
500m row
10 deadlifts + 20 step ups x 3
500m row
10 press ups + 20 DB snatch x 3
500m row
10 push press + 20 lunges x 3
Intensity:
5 cal ski
10 burpees
5 cal ski
Rest 1 min
x 3
11/07/2022
Conditioning:
600m ski + 3 walkout EMOM
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg + Flye 5kg 10 x 3
TRX Row 10 x 3
Biceps 5kg + TRX row 10 x 3
Intensity:
4 x
6 cal bike
8 slams
10 step ups
25/07/2022
Conditioning:
30 sec ski + 30 sec skaters + 30 sec rest
30 sec ski + 30 sec step ups + 30 sec rest
30 sec ski + 30 sec slams + 30 sec rest
x 3
Resistance:
Deadlifts 30kg 10 x 3
Bench press 17.5kg + Flyes 5kg 10 x 3
TRX row 10 x 3
Intensity:
20 min AMRAP:
16 cal row
12 snatch
8 burpees
4 cal bike SPRINT
Score: 4 + 16
06/08/2022
Conditioning:
16-12-8-4
Cal bike + cal row
Resistance:
Deadlift + press up + TRX row
10 x 3
Intensity:
1 min max efforts:
Burpees: 20/19/22
DB clean & press: 12/11/16
DB step ups: 15/14/19
Sit ups: 13/13/17
Ski cals: 8/7/10
Rest 2 min
11/08/2022
Warm up:
100m row intervals
Resistance:
Deadlifts 30kg 10 x 3
Bench press 20kg + TRX row 10 x 3
Bicep curls 5kg + Tricep dips 10 x 3
Intensity:
4 min AMRAPS 2 min rest x 4
6 cal ski
8 burpees
10 DB thrusters:
Scores: 2+0 / 2+0
6 cal bike
8 box jumps
10 DB snatch
Scores: 1+16 / 1+6
15/08/2022
Conditioning:
500m row
10 single DB step ups + 5 burpees x 5
500m row
10 single DB snatch + 5 burpees x 5
500m row
10 single DB thrusters + 5 burpees x 5
500m row
Intensity:
10 min AMRAP
5 cal bike
5 box jumps
Score: 5+2
22/08/2022
Conditioning:
4 cal bike
8 slams
4 walkouts
8 box jumps
x 4
Resistance:
Deadlift 32.5kg (PB!) + Press ups + TRX row
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
Rest 1 min
x 3
02/09/2022
Conditioning:
12 cal ski
12 step over
12 deadlifts 30kg
X 4
Resistance:
Press up + Trx 10 x 3
Biceps + triceps 10 x 3
Intensity:
12 min amrap
6 cal bike
6 thruster
2-4-6-burpee box jumps
08/09/2022
Conditioning:
20 cal row
16 snatch 5kg
12 burpees
8 cal bike
Rest 2 min
X 3
Resistance:
Deadlift 30kg + press up + Trx row 10 x 3
Intensity:
6 min ladder
3-6-9 cal ski + slam + jump
Score: 9+9
Rest 3 min
6 min ladder: Decrease!
Finished with 35 sec to spare!
05/10/2022
Conditioning:
800m ski + 4 burpee emom
Resistance:
Deadlift 30kg 10 x 3
Bench 20kg + Trx row 10 x 3
Intensity:
Couplet x 3
10 cal bike
Couplet x 2
15 cal bike
Couplet x 1
20 cal bike
Couplet: 10 clean and press + 10 lunges 10kg
11/10/2022
Conditioning
5-10-5 bike-row-bike
X 3
Resistance:
15-12-9-6-3
Deadlifts 25-35kg
Press up
Trx row
Intensity:
3 min work 2 min rest
10 burpees
10 push press
20 snatch
Max cal ski: 10/11/13
20/10/2022
Conditioning:
1 min row + 5 walkouts x 3
Resistance:
Deadlifts + chest press + Trx
10 x 3
Intensity:
45 sec bike/ski + 45 sec burpees + 30 sec rest
45 sec bike/ski + 45 sec DB clean and press + 30 sec rest
45 sec bike/ski + 45 sec DB step ups + 30 sec rest
X 4
24/10/2022
Warm up:
5 burpees + 10 lunges x 3
Resistance:
Deadlifts 30kg + TRX row
10 x 3
Chest press 7.5kg + Flyes 2.5kg
10 x 3
Intensity:
4 min work 2 min rest x 6
10 cal row + 10 DB clean & press
Scores: 1+14 / 1+18
10 cal bike + 10 DB snatch
Scores: 1+10 / 2+2
10 cal ski + 10 DB step ups
Scores: 2+4 / 2+8
04/11/2022
Conditioning:
Row 1000m 5 x 100m efforts
Resistance
Deadlift 30kg + Trx + biceps 10 x 3
Lunges 15kg + chest press 7.5kg + triceps 10 x 3
Intensity:
8 min amrap
6 cal bike
6 double snatch
2-4-6 burpee jump
Rest 2 min
8 min amrap
6 cal ski
6 clean and press
2-4-6 burpee jump
18/11/2022
Conditioning:
10-8-6-4-2
Cal ski + TRX lunge each leg
Resistance:
KB squat + RDL 10 x 3
Chest press + Flye 10 x 3
TRX row + Shoulder press 10 x 3
Bicep curls + Tricep dips 10 x 3
Intensity:
6 cal bike
8 DB snatch
10 burpee jumps
8 DB snatch
6 cal bike
Rest 1:30
x 3
02/12/2022
Conditioning:
6 walkouts + 12 cal row 10 x 3
Resistance:
Deadlifts 30kg + press ups 10 x 3
Squats 20kg + Trx 10 x 3
Shoulder press 10kg + triceps 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec DB clean and press + 30 sec rest
45 sec ski + 45 sec DB step ups + 30 sec rest
X 3
07/12/2022
Conditioning:
600m Ski + 3 walkout EMOM
Resistance:
Deadlifts 30kg 10 x 3
Flye 2.5kg + chest press 7.5kg 10 x 3
Pullover 5kg + Trx row 10 x 3
Lateral raise 2.5kg + shoulder press 10kg 10 x 3
Bicep curls 10kg + tricep dips 10 x 3
Intensity:
12 cal ski
10 snatch
8 cal bike
6 burpees
Rest 1:30
X 3
14/12/2022
Conditioning:
16-12-8-4 cal row + lunges
Resistance:
Deadlift + chest press + curls
Squats + Trx + triceps
Intensity:
6 min AMRAP
6 cal bike
6 snatch each arm
3-6-9-burpee
2 min rest
6 min AMRAP
6 cal ski
6 thruster each arm
3-6-9-burpees
18/12/2022
Conditioning:
20 cal row
16 DB step ups
12 deadlifts 30kg
8 press ups
X 4
Intensity:
250m ski
12 burpees
12 clean and press
12 box jumps
Repeat:
259-9-9-9
250-6-6-6
250-3-3-3
28/12/2022
Conditioning:
10 cal row 10 lunges x 3
Resistance:
Deadlift 30kg + press up + bicep curls 10 x 3
Squat 25kg + Trx + Tricep dips 10 x 3
Intensity:
3 min work 1:30 rest x 4
5 burpees
10 clean and press
20 step ups
Max cal ski: 8/10/10/14 (wowzers!!)
12/01/2023
Conditioning:
400m row
12 DB snatch
12 burpees
12 step ups
12 leg raises
X 4
Resistance:
Deadlifts + press up + TRX row
10 x 3
Intensity:
9 min ladder: 3-6-9-etc
Ski cal + clean & press
19/01/2023
Conditioning:
10 cal ski + 10 lunges x 3
Resistance:
Deadlifts 30kg 10 x 3
Flyes 2.5kg + chest press 7.5kg 10 x 3
Pullover 5kg + TRX row 10 x 3
Biceps + triceps 10 x 3
Intensity:
12 cal row
10 DB snatch
8 cal bike
6 burpees
Rest 1:30
X 3
01/02/2023
Conditioning:
5 cal bike + 10 burpees
Resistance:
Deadlifts 30kg + press ups 10 x 3
Squat 15kg + cable row 10 x 3
Pull-down + shoulder press 10 x 3
Intensity:
45 sec ski + 45 sec DB snatch + 30 sec rest
45 sec ski + 45 sec DB step up + 30 sec rest
45 sec ski + 45 sec DB clean & press + 30 sec rest
X 3
10/02/2023
Conditioning:
1000m row: 5 x 100m intervals
Resistance:
Deadlift 30kg 10 x 3
Chest press + row 10 x 3
Pull-down + dips 10 x 3
Intensity:
5 min AMRAP 2 min rest X 4
AMRAP 1:
10 cal bike + 10 DB step up
Scores: 2+0 / 1+16
AMRAP 2:
10 cal ski + 10 DB clean & press
Scores: 2+9 / 2+13
16/02/2023
Warm up:
5 cal bike 10 kb squat 10 rdl x 3
Resistance:
Deadlift 25kg + press up 10 x 3
Row 15kg + dips 10 x 3
Pull-down 15kg + sit ups 10 x 3
Intensity:
12 min amrap
6 cal ski + 6 clean + press
2-4-6-burpee step up
24/02/2023
5 cal bike 10 KB squat + 10 RDL
Resistance:
Deadlift + row 10 x 3
Flyes + chest press 10 x 3
Pull-down 10 x 3
Intenisty:
3 min work 1:30 rest
5 burpee step up
10 clean and orsss
20 snatch
Max cal ski
02/03/2023
Conditioning:
20 cal row
10 DB clean + press
10 DB step ups
10 press ups
10 burpees
X 3
Resistance:
Deadlift + row
Squat + pull-down
Intensity:
5 cal bike + 10 snatch + 5 cal bike
Rest 1 min
X 3
07/03/2023
Conditioning:
800m ski + 4 burpee emom
Intensity:
Deadlifts 35kg 10 x 3
Cable flye + chest press 10 x 3
Squat + row 10 x 3
Pull-down 10 x 3
Biceps + triceps 10 x 3
Intensity:
10 min amrap
10 cal row + 5 snatch + thruster each arm
16/03/2023
Conditioning:
10 cal row
10 burpee step overs
10 thrusters
X 3
Resistance:
Deadlifts 35kg + chest press 7.5kg 10 x 3
Squat 25kg + row 20kg 10 x 3
Pull-down 20kg + shoulder press 10kg 10 x 3
Intensity:
10 min max cal effort:
30 sec ski + 30 sec plank
Score: 53 cals!!!
24/03/2023
Conditioning:
10-8-6-4-2
Cal bike + snatch
Resistance:
Deadlift 35kg 10 x 3
Cable flye + chest press 7.5kg 10 x 3
Single arm kneeling row 15kg 10 x 3
Pull-down 25kg + shoulder press 10kg 10 x 3
Intensity:
12 min AMRAP
12 cal ski +
4 DB burpees + 4 DB clean & press + 4 DB step up x 3
30/03/2023
Warm up:
5 Walkouts + 10 lunges x 3
Resistance:
Deadlift + press up + pull-down
10 x 3
Conditioning:
16 DB step ups
16 cal ski
16 DB snatch
X 2
12 box jump
12 cal row
12 DB clean and press
X 2
8 DB thruster
8 cal bike
8 burpees
X 2
04/04/2023
Conditioning:
12-6-12 row-bike-row
X 4
Resistance:
Deadlift 10 x 3
Row + chest press 10 x 3
Pull-down + press up 10 x 3
Intensity:
45 sec ski + 45 sec DB step up + 30 sec rest
45 sec ski + 45 sec DB clean & press + 30 sec rest
X 4
13/04/2023
Conditioning:
20-16-12-8-4
Cal row + lunges 10kg
Resistance:
Deadlift 35kg + TRX row 10 x 3
Flye 5kg + chest press 7.5kg 10 x 3
Pull-down + shoulder press 10kg 10 x 3
Biceps + triceps
Intensity:
15 min AMRAP:
250m ski
5 burpee + 10 DB step up
250m ski
5 box jump + 10 DB snatch
3 rounds!!!
26/04/2023
10 cal bike
10 goblet squat
10 RDL
X 3
Resistance:
Deadlift 35kg 10 x 3
Single cable row 15kg 10 x 3
Flye 5kg + chest press 7.5kg 10 x 3
Narrow pull-down + shoulder press 10kg 10 x 3
Intensity:
12 cal row
10 snatch
8 cal ski
6 burpees
X 3
04/05/2023
Conditioning:
10 cal row/ski
20 step ups
30 deadlifts
10 cal row/ski
20 step ups
30 press ups
10 cal row/ski
20 step ups
30 ball sit ups
10 cal row/ski
20 step ups
30 push press
Intensity:
5 cal bike
5 burpee jump
5 bike
Rest 1 min
X 5
11/05/2023
Conditioning:
400m row
30 step up
20 snatch
10 deadlift
X 4
Resistance:
Pull-down + sit ups
Press up + leg raises
Intensity:
10 min AMRAP
5 burpees
10 clean and press
150m ski
Score: 4+7
16/05/2023
20 cal row
16 lunges
12 press ups
8 cal bike
X 4
Resistance:
Deadlift + pull-down + leg raises 10 x 3
Intensity:
3 min work 1 min rest
10 burpee
10 clean and press
10 DB step ups
Max cal ski: 11/12/18
25/05/2023
10 cal ski
10 deadlifts
10 step ups
10 burpees
X 3
10 cal row
10 push press
10 lunges
10 box jumps
X 3
Row + sit ups 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
10 min AMRAP
5 cal bike
10 slams
15 drop squats
29/06/2023
Conditioning:
20 cal row
10 step overs
10 deadlifts
X 4
Resistance:
Press up + row
Pull-down + shoulder press
Intensity:
15 min AMRAP
200m ski
5 burpee + 10 slam
200m ski
5 box jumps + 10 sit ups
06/07/2023
Conditioning:
20 min AMRAP:
400m row
20 sgl cp
20 step ups
10 press ups
10 sit ups
Resistance:
Deadlift 35kg + Trx row + pull-down 25kg 10 x 3
Intensity:
3 rounds:
12 cal ski +
4 burpee + 4 clean and press + 4 step up x 3
11/07/2023
15 cal row/ski
20 step ups
30 deadlifts
15 cal row/ski
20 step ups
30 press ups
15 cal row/ski
20 step ups
30 ball sit ups
15 cal row/ski
20 step ups
30 shoulder press 10kg
TRX row + pull-down 10 x 3
Intensity:
5 cal bike + 10 burpee + 5 bike
Rest 1 min
X 4
20/07/2023
Conditioning:
20 cal row
10 burpee box over
10 deadlifts
X 3
Resistance:
Chest press + pull-down
Row + sit ups
Biceps + triceps
Intensity:
10 min AMRAP:
10 cal ski
10 clean and press
10 lunges
17/08/2023
4 x 400m row
Resistance:
Deadlift + row + sit up
Chest press + pull-down + leg raises
Intensity:
3 min work 1:30 rest
10 burpees
10 clean and press
20 step ups
Max cal ski: 6/10/14
31/08/2023
Conditioning:
10 cal row
10 box overs
10 clean and press
X 5
Resistance:
Deadlift 35kg + TRX row
Chest press 7.5kg + pulldown 25kg
Sit ups + rainbow slam
Intensity:
10 min max effort ski
30 sec ski + 30 sec rest
Score: 56 cals!
21/09/2023
Conditioning:
20-16-12-8-4
Cal ski + TRX lunge
Resistance:
Deadlift 35kg + press up 10 x 3
Pull-down + sit up 10 x 3
Row + leg raise 10 x 3
Intensity:
16 cal ski
12 DB snatch
8 cal bike
4 burpee box jumps
Rest 1 min
X 3
02/11/2023
Conditioning:
200m ski
10 burpees
10 DB push press
10 DB step ups
X 5
Resistance:
Deadlift 30kg + Trx row 10 x 3
Chest press 7.5kg + Pull-down 25kg 10 x 3
Intensity:
8 min ladder:
4-8-12-etc cal bike + snatch each arm
12+12
09/11/2023
Conditioning:
20 cal bike
5 burpee + 10 step ups x 8
5 box jumps + 10 snatch x 8
20 cal bike
Resistance:
Press up + Trx row 10 x 3
Shoulder press + Pull-down 10 x 3
Intensity:
8 x 20:10 ski sprints
23/12/2023
Conditioning:
1000m row
5 x 100m intervals
Resistance:
Deadlift
Bench + row
Shoulder press + pulldown
Intensity:
4 min amrap 1 min rest
AMRAP 1
10 cal bike
10 DB snatch
Score: 2+0 / 2+2
AMRAP 2:
10 cal ski
10 DB step up
Score: 2+3 / 2+8
04/01/2023
Conditioning:
20 cal row
16 snatch
12 lunges
8 cal bike
X 3
Resistance:
Deadlift 35kg 10 x 3
Chest press 7.5kg + Trx row 10 x 3
Pulldown 25kg + sit up 10 x 3
Intensity:
12 min AMRAP:
12 cal ski
4 burpee + 4 clean and press + 4 step up x 3
11/01/2024
Conditioning:
20-15-10-5
Cal row + press ups
20-15-10-5
Cal ski + shoulder press
Resistance:
Pulldown + sit ups
Cable row + leg raises
Intensity:
30 sec bike + 30 sec burpees + 30 sec rest
30 sec bike + 30 sec snatch + 30 sec rest
X 4
11/04/2024
Conditioning:
400m row
30 step ups
20 snatch
10 deadlifts 25kg
X 3
Resistance:
Chest press 5kg + pulldown 20kg 10 x 3
Shoulder press 8kg + TRX row 10 x 3
Bicep curls 8kg + triceps 20kg 10 x 3
Intensity:
2 min work 1 min rest:
10 burpees
10 slams
Max cal ski: 7/6/8