CLAIRE SMYTH
2020/21 WORKOUTS
HOME WORKOUT:
Lateral squat + glute bridges 10 x 3
Lunges + counter press ups 10 x 3
10 bird dogs + 30 sec hollow hold x 3
10 crunch to extension + 30 sec plank x 3
13/01/2022
Conditioning:
15-12-9-6-3
Cal bike + KB squat
15-12-9-6-3
Cal ski + clean & press 10kg
Resistance:
Split squats 10 x 3
Bench press 20/22.5kg 10 x 3
TRX row 10 x 3
Flyes 5kg 10 x 3
Bicep curls 10kg 10 x 3
Tricep extensions 5kg 10 x 3
Intenisty:
6 burpee step ups
8 push press
10 DB snatch
x 3
20/01/2022
15 cal bike
10 burpees
20 step ups
30 deadlifts 25kg
10 burpees
20 step ups
30 press ups
10 burpees
20 step ups
30 TRX rows
10 burpees
20 step ups
30 clean & press 10kg
10 burpees
20 step ups
30 leg raises
15 cal bike
Resistance:
Flyes 2.5kg 10 x 3
Bicep curls 10kg 10 x 3
Tricep extensions 7.5kg 10 x 3
Intensity:
12 min ladder: 3-6-9-12-etc
Ski cals
Box jumps
DB snatch each arm
HOMEWORK
10 clams each side
10 leg raises
10 glute bridges
10 crunches
30 sec plank
x 3
27/01/2022
250m row
10 deadlifts 30kg + 10 press ups x 3
250m row
10 power cleans 17.5kg + 10 TRX row x 3
250m row
10 clean & press 10kg + 10 crunch x 3
250m row
03/02/2022
Conditioning:
10 cal ski
10 DB complex*
x 3
*clean / lunge L+R / push press
Resistance:
Deadlifts 35kg 10 x 3
Bench press 20kg 10 x 3
DB row 10kg 10 x 3
Flyes + pullover 5kg
10 x 3
Bicep curls 10kg + tricep extensions 7.5kg
10 x 3
Intensity:
10 cal row
10 burpees
10 cal bike
10 snatch
Rest 2 min
x 3
23/02/2022
Conditioning:
10 cal bike
10 KB squats
10 press ups
x 3
Resistance:
Deadlifts 30kg 10 x 3
Power cleans 17.5kg 10 x 3
Bench press 17.5kg 10 x 3
TRX row 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 45 sec rest
45 sec ski + 45 sec DB clean & press + 45 sec rest
45 sec ski + 45 sec DB step ups + 45 sec rest
45 sec ski + 45 sec DB snatch + 45 sec rest
x 3
03/03/2022
Conditioning:
400m row
30 step ups
20 snatch
10 burpees
x 3
Resistance:
Deadlifts 25kg 10 x 3
Bench press 20kg 10 x 3
TRX row 10 x 3
Shoulder press 8kg 10 x 3
Bicep curls + Tricep extensions 10 x 3
Intensity:
EMOM x 10 alternate:
5 cal ski
10 slams
10/03/2022
Conditioning:
250m row
15 burpees
5 jumps
x 4
Resistance:
Deadlifts 35kg 10 x 3
Chest press 7.5/10/7.5kg 10 x 3
Flyes 5kg 10 x 3
Single DB row 10kg
Bicep curls 10kg + Tricep extensions 5kg
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
25/03/2022
Conditioning:
10 cal row
10 DB lunge complex
10 burpees
x 3
Resistance:
Deadlifts 30kg 10 x 3
Flyes 2.5kg + Bench press 20kg
10 x 3
TRX row 10 x 3
Lateral raises 1.25kg + Shoulder press 10kg
10 x 3
Intensity:
40 sec bike
30 sec skaters
20 sec drop squats
60 sec rest
x 3
31/03/2022
Warm up:
10 KB squat + 10 RDL + 5 walkouts
x 3
Resistance:
Deadlifts 35kg + TRX row
10 x 3
Conditioning:
12-9-6-3
Cal bike + power cleans 15kg
12-9-6-3
Cal row + press ups
12-9-6-3
Cal ski + push press 5kg DBs
Intensity:
6 burpee step ups
9 box jumps
12 DB snatch 5kg
x 3
08/04/2022
Conditioning:
200m row
10 burpees
x 5
Resistance:
Deadlifts 35kg 10 x 3
Power cleans 17.5kg 10 x 3
Push press 15kg 6 x 3
Flyes 2.5kg + Bench press 20kg
10 x 3
TRX row 10 x 3
Intensity:
45 sec ski + 45 sec DB clean & press + 45 sec rest
45 sec ski + 45 sec DB step ups + 45 sec rest
45 sec ski + 45 sec DB snatch + 45 sec rest
x 3
18/04/2022
Conditioning:
1000m row 100/100 intervals
Resistance:
Deadlifts 25kg 10 x 3
Bench press 15kg + TRX row
10 x 3
Shoulder press 10kg 10 x 3
Biceps + triceps 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 clean & press
20 DB step ups
Max cal bike
19/04/2022
Conditioning:
200m row
10 burpees
x 5
Resistance:
Deadlifts 30kg + press ups 10 x 3
TRX lunges + TRX row 10 x 3
Bicep curls 10kg + Tricep extensions 7.5kg 10 x 3
Intensity:
12 min AMRAP: 4-8-12-etc
Single DB thruster
Single DB step up
Cal bike
03/05/2022
Conditioning:
250m row
20 TRX lunges
10 plate snatch 5kg
5 walkouts
x 3
Resistance:
Deadlifts 30kg 10 x 3
Bench press 20kg 10 x 3
Flyes 2.5kg 10 x 3
TRX row 10 x 3
Shoulder press 10kg 10 x 3
Bicep curls 5kg DB + Tricep extension 7.5kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
8 burpees
10 step ups
13/05/2022
Conditioning:
30 sec ski + 30 sec step ups + 30 sec rest
30 sec ski + 30 sec skaters + 30 sec rest
30 sec ski + 30 sec jumps + 30 sec rest
x 3
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg + Flyes 2.5kg 10 x 3
TRX row + Shoulder press 10kg 10 x 3
Bicep curls 10kg + Tricep extensions 7.5kg 10 x 3
Intensity:
16 cal row
12 snatch
8 burpees
4 cal bike
Rest 2 min
4:10 / 3:55 / 4:20
20/05/2022
Conditioning:
45:15 x 3
Ski + DB clean & press + Step up
Resistance:
Split squats 10 x 3
Chest press 10kg + Flyes 5kg 10 x 3
TRX wide row 10 x 3
Shoulder press 15/10kg 10 x 3
Single DB row 7.5kg 10 x 3
Bicep curls 5kg + Tricep extensions 7.5kg 10 x 3
Skills:
30 sec pike hold
10 deadbugs
x 3
Intensity:
10 min AMRAP
5 cal bike
10 slams
15 drop squats
26/05/2022
Conditioning + Resistance:
10 cal row + 20 step ups +
30 KB deadlift 16kg
30 Press ups
30 TRX row
30 Shoulder press 12.5/10kg
30 Biceps + Triceps
Skills + Core:
30 sec pike hold + 10 deadbugs x 3
Intensity:
6 cal bike
12 slams
6 cal ski
Rest 2 min
Times: 2:33 / 2:38 / 2:35
03/06/2022
Conditioning:
1000m row - 100m intervals
Resistance:
KB squat + KB RDL 10 x 3
Bench press 20kg + TRX row 10 x 3
Flyes 5kg 10 x 3
Shoulder press 5kg 10 x 3
Bicep curls 10kg + Tricep extensions 7.5kg 10 x 3
Intensity:
1 min max efforts:
Burpees 20/18/17
Skaters 45/44/48
DB snatch 17/16/17
DB step ups 14/16/16
Ski cals 6/5/6
Rest 2 min
09/06/2022
Conditioning:
30 sec ski
20 skaters
10 drop squats
x 5
Resistance:
Split squats 10 x 3
Chest press 7.5kg + Flyes 2.5kg 10 x 3
Single arm row 7.5kg 10 x 3
Push press 10kg 10 x 3
Bicep curls 5kg + Tricep ext 7.5kg 10 x 3
Core:
30 sec pike holds x 3
Intensity:
12 cal row
10 slams
8 burpees
6 cal bike
Rest 2 min
x 3
16/06/2022
Conditioning:
5 cal bike
5 walkouts
10 plate snatch
X 3
Resistance:
Split squats 10 x 3
KB RDL 10 x 2
Bench 20kg + TRX row 10 x 3
Flyes 5kg 10 x 3
Biceps 5kg + triceps 7.5kg 10 x 3
Core:
Pike holds 3 x 30 sec
Intensity:
3 min work 2 min rest
10 burpees
10 DB clean and press
20 DB snatch
Max cal ski: 6/4/4
23/06/2022
Conditioning:
400m row
30 skaters
20 DB step ups
10 jumps
x 3
Resistance:
KB squat 16kg 10 x 3
Bench 20kg + Flyes 2.5kg 10 x 3
Single DB row 7.5kg 10 x 3
Shoulder press 10kg 10 x 3
Lateral raise 2.5kg 10 x 3
Bicep curls 10kg + Tricep extensions 7.5kg 10 x 3
Stretching!
29/06/2022
Conditioning:
45 sec bike + 45 sec DB clean & press + 45 sec rest
45 sec bike + 45 sec DB step up + 45 sec rest
45 sec bike + 45 sec burpees + 45 sec rest
x 3
Resistance:
Deadlifts 25kg 10 x 3
Chest press 7.5kg 10 x 3
Flye 5kg _ Pullover 5kg 10 x 3
Bent over row 20kg 10 x 3
Neutral DB shoulder press 5kg 10 x 3
Intensity:
10 min AMRAP:
5 cal ski
10 slams
20 drop squats
05/07/2022
Conditioning:
1000m row
4 x 100m intervals
Resistance:
Deadlifts 25kg 10 x 3
Split squats 10 x 3
Bench press 20/22.5.25kg + TRX row 10 x 3
Shoulder press 10/15/15kg 10 x 3
Intensity:
6 cal ski
12 DB snatch
6 cal ski
Rest 1 min
x 3
02/08/2022
Conditioning:
250m row
10 DB clean & press
10 DB step ups
x 4
Resistance:
KB squat + KB RDL 10 x 2
Deadlifts 30kg 10 x 3
Bench press 20/25/22.5kg 10 x 3
Single DB row 7.5kg 10 x 3
Shoulder press 15kg (push press) 10 x 3
Intensity:
12 min ladder 3-6-9-etc
Ski cal + slam + drop squat
Score: 15 + 10
11/08/2022
Conditioning:
1000m row 4 x 100m intervals
Resistance:
KB squat + RDL 10 x 2
Deadlifts 30kg 10 x 3
Bench press 20kg 10 x 3
TRX row 10 x 3
Flye 5kg + pullover 5kg 10 x 3
Shoulder press 10kg 10 x 3
Bicep curls 5kg + Tricep extensions 7.5kg 10 x 3
Intensity:
45:15 max efforts x 3
Burpees 20/18/16
DB clean & press 7/12/12
Step ups 14/16/16
Ski cals 5/5/5
16/08/2022
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 35kg 10 x 3
Split squat 10 x 3
Bench 22.5kg 10 x 3
Flye 5kg + pullover 5kg 10 x 3
Single DB row 7.5kg 10 x 3
Intensity:
250m row
10 step ups + 5 burpees x 5
250m row
10 snatch + 5 burpees x 5
250m row
10 thruster + 5 burpees x 5
250m row
Skills:
Pike holds 2 x 20-30 seconds
23/08/2022
Conditioning:
5 cal bike
10 drop squats
20 skaters
x 3
Resistance:
Deadlifts 35kg 10 x 3
Split squats 10 x 3
Bench press 20/22.5/25kg 10 x 3
Flye 5kg + Pullover 7.5kg 10 x 3
TRX row 10 x 3
Intensity:
200m ski
10 burpees
10 clean & press 5kg
10 step ups
x 5
Skills:
Pike hold + farmers carry + hollow hold x 2
01/09/2022
Conditioning:
250m row intervals x 4
Resistance:
Deadlift 35kg 10 x 3
Split squat 10 x 3
Bench 22.5-25kg 10 x 3
Flye and pullover 5kg 10 x 3
Trx row 10 x 3
Intensity:
12 min amrap
6 cal ski/bike
6 push press
3-6-9-etc burpee step up/box jumps
Core:
30 sec pike
2 lap right farmer 20 sec right plank
2 lap left farmer 20 sec left plank
06/09/2022
Conditioning:
12 cal ski
12 step overs
12 deadlifts 25kg
x 3
Resistance:
Bench press 22.5/25/25 (!!!) 10 x 3
Chest press 7.5kg + Flyes 2.5kg 10 x 3
Bent over row 20kg 10 x 3
Biceps 5kg + Triceps 7.5kg 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB clean & press
10 DB step ups
Max cal bike
Core:
20 sec pike + plank + hollow
x 2
16/09/2022
Conditioning:
800m ski + 2 walkout EMOM
Resistance:
Deadlift 30kg 10 x 3
Eccentric step ups 10 x 2
Bench press 2.5kg 10 x 3
Chest press 7.5kg + Flye 2.5kg 10 x 3
TRX row 10 x 3
Lateral raise 2.5kg + Shoulder press 10kg 10 x 3
Intensity:
10-8-6-4-2
Bar GTOH 10kg
Lunges
Burpees
Cal bike
20/09/2022
Conditioning:
5 cal bike
5 DB lunge complex
X 5
Resistance:
Deadlift 30kg 10 x 3
Eccentric step ups 10 x 3
Bench press 25kg 10 x 3
Flye 5kg + pullover 7.5kg 10 x 3
Single arm row 7.5kg 10 x 3
Lateral raise 2.5kg + shoulder press 8kg 10 x 3
Intensity:
9 min ladder
3-6-9-etc
Cal ski slam and drop squat
28/09/2022
Conditioning:
250m row
5 walkouts
X 4
Resistance:
Deadlifts 30kg 10 x 3
Eccentric step ups 10 x 3
Bench press 25/25/27.5kg 10 x 3
Flye 5kg + pullover 7.5kg 10 x 3
Single arm row 7.5kg 10 x 3
Intensity:
45 sec ski + 45 sec DB clean & press + 30 sec rest
45 sec ski + 45 sec DB step up + 30 sec rest
45 sec ski + 45 sec DB snatch + 30 sec rest
X 3
05/10/2022
Conditioning:
10 cal ski
10 step over
5 walkouts
X 3
Resistance:
Deadlift 35kg 10 x 3
Bench 25/27.5kg 10 x 3
Flye 2.5kg + chest press 7.5kg 10 x 3
Pullover 7.5kg + Trx row 10 x 3
Lateral + rear raise 2.5kg 10 x 3
Intensity:
Couplet x 3
10 cal row
Couplet x 2
15 cal row
Couplet x 1
20 cal row
Couplet: 10 clean & press + 10 lunges
14/10/2022
Conditioning:
250 row
20 skaters
15 drop squats
10 lunges
5 walkouts
X 3
Resistance:
Deadlifts 35kg 10 x 3
Bench 25/27.5 8 x 3
Flyes + chest press 7.5kg 10 x 3
Pullover 7.5kg + Trx 10 x 3
Lateral raise 2.5kg + shoulder press 10kg
Intensity:
45:15 x 3
Burpee
Slam
Box jumps
Ski
18/10/2022
Conditioning:
600m ski + 3 walkout EMOM
Resistance:
Squats 8kg + RDL 12kg 10 x 3
Deadlift 40kg 10 x 3
Bench 27.5kg 10 x 3
Flyes 5kg + pullover 7.5kg 10 x 3
Shoulder press 10kg + TRX row 10 x 3
28/10/2022
Warm up:
5 walkouts + 10 KB squat + 10 KB RDL x 3
Resistance:
Deadlifts 40kg 10 x 3
Bench press 27.5kg 10 x 3
Flyes 2.5kg + Chest press 7.5kg 10 x 3
Pullover 7.5kg + TRX row 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
5 min AMRAP 2 min rest x 6
AMRAP 1
6 cal row + 6 DB push press
Score: 2+6 / 2+8
AMRAP 2
6 cal bike + 6 DB snatch
Score: 2+3 / 2+0
AMRAP 3
6 cal ski + 6 step ups
Score: 2+4 / 2+6
04/11/2022
Conditioning:
250 row
20 skaters
10 lunges
5 jumps
X 3
Resistance:
Deadlift 40kg 10 x 3
Bench 27.5kg 10 x 3
Flyes and chest press 7.5kg 10 x 3
Pullover and Trx
Shoulder press 10kg 10 x 3
Intensity:
45 bike + 45 burpee + 30 sec rest
45 bike + 45 snatch + 30 sec rest
45 bike + 45 step ups + 30 sec rest
X 3
09/11/2022
Warm up:
10-8-6-4-2
Cal bike + lunges
Resistance:
Deadlifts 35kg + Press ups 10 x 3
Bench press 27.5kg + TRX row 10 x 3
Shoulder press 10kg + Tricep extensions 7.5kg 10 x 3
Intensity:
6 min AMRAP 3 min rest x 2
6 cal ski
6 DB snatch (each)
2-4-6-etc burpee step up
18/11/2022
Conditioning:
5 walkouts
10 lunges
15 cal row
x 3
Resistance:
Deadlifts 30kg 10 x 3
Bench press 27.5kg 10 x 3
SA row 10kg 10 x 3
Chest press 7.5kg + Flyes 2.5kg 10 x 3
Lateral raise 2.5kg + Shoulder press 10kg
Intensity:
6 cal bike
8 DB snatch
10 burpee step ups
8 DB snatch
6 cal bike
Rest 1:30
x 3
25/11/2022
Conditioning:
4 walkouts + 8 cal ski x 4
Resistance:
Deadlift 35kg 10 x 3
Split squat 10 x 3
Bench press 27.5kg 10 x 3
Trx row 10 x 3
Press up + b/o row 17.5kg 10 x 3
Lateral raises 2.5kg + shoulder press 10kg 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB clean and press
10 DB step ups
Max cal bike
09/12/2022
Conditioning:
16-12-8-4
Cal row + lunges
Resistance:
Deadlift 35kg + press up 10 x 3
Split squat 10 x 3
Bench press 27.5kg 10 x 3
Flye 5kg + pullover 5kg 10 x 3
Single arm row 7.5kg 10 x 3
Intensity:
10 cal ski
8 clean and press
6 burpee step up
4 cal bike
Rest 1:30
X 2
13/01/2022
Conditioning:
200m row + 5 burpees x 3
Resistance:
Deadlifts 30kg 10 x 3
Bench press 25kg + TRX row 10 x 3
Chest press 7.5kg + bent over row 20kg 10 x 3
Flyes 5kg + pullover 7.5kg 10 x 3
Lateral raises 2.5kg + shoulder press 10kg 10 x 3
Intensity:
10 min AMRAP:
10 cal ski
10 DB clean & press 5kg
10 DB step ups
17/01/2022
Conditioning:
10 cal row + 10 lunges x 3
Resistance:
Deadlifts 35kg 10 x 3
Bench press 25kg + TRX row 10 x 3
Press up + SA row 7.5kg 10 x 3
Flyes 5kg + pullover 7.5kg 10 x 3
Lateral raise 2.5kg + shoulder press 10kg 10 x 3
Intensity:
45 sec ski + 2 burpees + 30 sec rest
45 sec ski + 45 sec DB snatch + 30 sec rest
45 sec ski + 45 sec DB step up + 30 sec rest
X 3
24/01/2022
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Deadlifts 35kg 10 x 3
DB step ups 12 x 3
Bench press 27.5kg 10 x 3
Flyes 5kg + pullover 7.5kg 10 x 3
TRX row + Tricep extensions 7.5kg 10 x 3
Chest press 7.5kg + bicep curls 10kg 10 x 3
Lateral raise 2.5kg + shoulder press 8kg 10 x 3
Intensity:
6 min AMRAP 2 min rest x 2
6 cal bike
6 burpees
6 DB snatch (each)
31/01/2023
Conditioning:
1000m Row: 5 x 100m intervals
Resistance:
Deadlifts 35kg 10 x 3
DB step ups 5kg 10 x 3
Bench press 30kg (!!!) 10 x 3
Pullover 7.5kg + row 20kg 10 x 3
Flye 2.5kg + chest press 7.5kg 10 x 3
Lateral raises 2.5kg + shoulder press 8kg 10 x 3
Intensity:
3 min work 1:30 rest
10 burpees
10 clean and press
20 snatch
Max cal ski: 6/3/8
07/02/2023
Conditioning:
5 cal bike + 5 walkouts x 5
Resistance:
Deadlift 35kg 10 x 3
Split squat 10 x 2
Bench 30kg 10 x 2
SA row 15kg 10 x 3
Flyes 2.5kg + chest press 7.5kg 10 x 3
Pull-down 20kg + shoulder press 5kg DB 10 x 3
Intensity:
15 min AMRAP
10 cal ski
10 DB step over
5-10-GTOH
Score: 15 + 17
14/02/2023
Warm up:
10 cal ski + 10 lateral KB squat X 3
Resistance:
Deadlift 35kg 10 x 3
DB step up 20 x 2
Bench 30kg 10 x 3
Row + press up 10 x 3
Shoulder press + pull-down 10 x 3
Flyes 5kg +pullover 7.5kg 10 x 3
Intensity:
45:15 x 3
Bike + DB Snatch + Lunges + Burpees + Rest
28/03/2023
Conditioning:
10 cal ski
10 box step over
10 GTOH 10kg
X 3
Resistance:
Deadlift 35kg 10 x 3
Bench 30kg 10 x 3
Row + chest press 7.5kg 10 x 3
Pull-down + shoulder press 10kg 10 x 3
Biceps + triceps 10 x 3
Pallof press 10 x 3
Intensity:
45 sec bike + 45 sec snatch + 30 sec rest
45 sec bike + 45 sec thruster + 30 sec rest
X 4
07/03/2023
Conditioning:
10 cal row + 10 lunges X 4
Resistance:
Deadlift 35kg 10 x 3
Bench 30kg 10 x 3
Row + lateral raises 10 x 3
Cable flye + chest press 10 x 3
Pull-down + shoulder press 10 x 3
Intensity:
12 min AMRAP
6 cal ski
6 burpees
12 step overs
14/03/2023
Conditioning:
10 cal ski
10 step over
10 lateral thruster
X 3
Resistance:
Deadlift 35kg 10 x 3
Bench 30kg 10 x 3
Row + crunch 10 x 3
Flye + chest press 10 x 3
Pull-down + shoulder press 10 x 3
Bicep curls + cable tricep extension 10 x 3
Intensity:
45:15 x 3
Bike / Burpee / Lunge / Slam
19/04/2023
20-16-12-8-4
Cal row + TRX lunges
Resistance:
Deadlift 25kg + straight arm pull-down 10 x 3
Bench 25/30kg 10 x 3
Cable row + crunch 10 x 3
Flye 2.5kg + chest press 7.5kg 10 x 3
Pull-down + shoulder press 10kg 10 x 3
Intensity:
15 min AMRAP
150m ski
5 burpees + 10 step ups
150m ski
5 box jump + 10 snatch
25/04/2023
600m ski + 3 burpee emom
Resistance:
Deadlift 30kg 10 x 3
Split squat 10 x 2
Bench press 30kg 10 x 3
Cable row + pullover 10 x 3
Flye + chest press 10 x 3
Pull-down + shoulder press 10 x 3
Biceps + triceps 10 x 3
Intensity:
12 min amrap
6 cal bike + 6 step over
3-6-9 GTOH
05/05/2023
Conditioning:
20-16-12-8-4
Row cals + DB snatch
Resistance:
Deadlift 30kg + pull-down 10 x 3
Split squat 10 x 3
Bench 25/27.5/30 10 x 3
Single arm row 10 x 3
Pulls over + chest press 10 x 3
Narrow pull-down + shoulder press 10 x 3
Intensity:
5 burpee
10 single DB clean and press
150m ski
X 5
12/05/2023
Conditioning:
5 cal bike
10 lunges
10 thrusters
X 3
Resistance:
Deadlift 30kg 10 x 3
Bench 25-30kg 10 x 3
Trx row + press up 10 x 3
Flye + pullover 10 x 3
Pull-down + shoulder press 10 x 3
Intensity:
12 min AMRAP
12 cal ski +
4 burpee + 4 clean and press + 4 step over x 3
19/05/2023
10 cal ski
10 deadlifts
10 step ups
10 burpees
X 3
10 cal row
10 push press
10 lunges
10 jumps
X 3
Bench 25/30/30 10 x 3
Single arm row
Flye + SA pull-down
Pull-down + pike
26/05/2023
Conditioning:
250m row
10 step overs
10 deadlifts 30kg
X 4
Resistance:
Bench 25/30/30 10 x 3
Trx row + shoulder press 10 x 3
Pull-down + pike 10 x 3
Cable flye + pullover 10 x 3
Intensity:
6 burpees
8 snatch
10 lunges
8 snatch
6 cal bike
X 3
30/05/2023
5 cal bike
10 lunges
15 swings
X 3
Deadlift 30kg 10 x 3
Bench 30kg 10 x 3
Cable row + chest press 10 x 3
Db flye + SA pull-down 10 x 3
Pull-down + pike 10 x 3
Shoulder press + hollow 10 x 3
Intensity:
3 min work 1 min rest x 3
10 burpees
10 slam
10 ball step up
Max cal ski
09/06/2023
16-12-8-4
Cal row + lunges
Bench 30kg 10 x 3
Cable row 20kg + chest press 7.5kg 10 x 3
Cable flye 7kg + pullover 7.5kg 10 x 3
Pull-down + pike
Shoulder press 8kg + hollow
Intensity:
10 min AMRAP:
10 cal ski + 10 DB step ups
16/06/2023
10 cal ski
10 KB squat
20 step ups
X 3
10 cal row
10 push press
20 snatch
X 3
Bench 30kg 10 x 3
Trx + press up 10 x 3
Pull-down 7.5kg + flye 2.5kg 10 x 3
Pullover + lateral raise 10 x 3
Crunch + pike 10 x 3
Intensity:
10 min AMRAP:
5 cal bike
10 slam
15 drop squat
21/06/2023
250m row
20 step ups
15 swings
10 burpees
5 jumps
X 4
Resistance:
KB squat + KB RDL 12kg 10 x 3
Bench press 30kg 10 x 3
Cable flye + chest press 10 x 3
Single cable row 10 x 3
Pullover + narrow pull-down 10 x 3
Lateral raise + shoulder press 10 x 3
Intensity:
20 calorie ski
20 lunges
20 DB snatch
5 drop squat EMOM
29/06/2023
10-8-6-4-2
Cals + snatch + lunge
Resistance:
KB squat + rdl 12kg 10 x 3
Bench press 30/32.5kg 10 x 3
Trx row + press up 10 x 3
Pullover + flye + lateral raise 10 x 3
Pull-down 30kg 10 x 3
Crunch + 40 sec pike 10 x 3
Intensity:
12 min AMRAP:
12 cal ski +
4 burpee + 4 clean and press + 4 step ups x 3
04/07/2023
1000m row: 5 x 100m intervals
Split squats 10 x 3
Bench 30kg 10 x 3
Flye + chest press 7.5kg 10 x 3
Pullover + Trx row 10 x 3
Pull-down + shoulder press 10 x 3
Biceps + triceps 10 x 3
15 min AMRAP:
5 burpees + 10 slams
150m ski
5 jumps + 10 step ups
150m ski
11/08/2023
Warm up:
5 walkouts
5 cal bike
10 lunges
X 3
Resistance:
KB squat 18kg + RDL 12kg 10 x 3
Bench press 30kg 8 x 3
Flye + TRX row 10 x 3
Pullover 7.5kg + pull-down 10 x 3
Biceps 10kg + triceps 20kg 10 x 3
Intensity:
10 min AMRAP:
10 cal ski + 10 box step over
5-10-15-etc GTOH 10kg
18/08/2023
Conditioning:
4 x 400m row
Resistance:
KB squat 8kg + RDL 12kg 10 x 3
DB step up 10 x 3
Bench 30kg 8 x 3
Pullover 7.5kg + pull-down 30kg 10 x 3
Flye 2.5kg + chest press 7.5kg 10 x 3
TRX + shoulder press 8kg 10 x 3
Intensity:
30:15 x 3 each
Agility lateral + slam
Agility forwards + ski
31/08/2023
Conditioning:
5 cal bike
10 lunges
20 skaters
X 3
Resistance:
DB deadlift 10kg 10 x 3
Single glute bridges 10 x 3
Bench 32.5kg 10 x 3
Shoulder press 8kg + TRX row 10 x 3
Pulldown 30kg 10 x 3
Flyes 5kg + pullover 7.5kg 10 x 3
Biceps + triceps 10 x 3
Intensity:
20 cal ski
20 step ups
20 GTOH
2 agility ladder EMOM
21/09/2023
Conditioning:
10 cal row
10 DB step overs
10 GTOH
X 3
Resistance:
DB deadlift 12.5kg + glute bridges 10 x 3
Bench press 32.5kg 10 x 3
Pullover 7.5kg + Trx row 10 x 3
Flye 2.5kg + chest press 7.5kg 10 x 3
Pull-down 25kg 10 x 3
Intensity:
45:15 x 2
Ski + Agility + Slam + Agility + Pike
03/10/2023
Conditioning:
20 cal row
16 step up
12 snatch
8 press up
4 jumps
X 3
Resistance:
Deadlift 25kg 10 x 3
Bench 32.5kg 10 x 3
Trx + Shoulder press 8kg 10 x 3
Pull-down 30kg 10 x 3
Flye + pullover 10 x 3
Biceps + triceps 10 x 3
Crunch to extension + rainbow slams 10 x 3
27/10/2023
Conditioning:
30 sec bike + 30 sec burpees + 30 sec rest
30 sec bike + 30 sec clean and press
30 sec bike + 30 sec DB step up
X 3
Resistance:
Deadlift 30kg + glute bridges 10 x 3
Bench 32.5kg 10 x 3
Pulldown 25kg + rainbow slam 10 x 3
Row 20kg + crunch to ext 10 x 3
Flye 2.5kg + pullover 7.5kg + lateral raise 2.5kg 10 x 3
TRX tucks 10 x 3
14/11/2023
Conditioning:
20-16-12-8-4
Cal row + DB snatch
Resistance:
Squat + RDL 12kg 10 x 3
DB step ups 12 x 3
Bench 32.5kg 10 x 3
Trx row + DB shoulder press 5kg 10 x 3
Flye 5kg + pullover 7.5kg 10 x 3
Pull-down 25kg 10 x 3
Trx tuck + rainbow slam 10 x 3
Intensity:
20 cal ski
20 burpees
20 GTOH
+ 2 agility ladder EMOM
05/12/2023
Conditioning:
45:15 x 3
Row / lunges / ski / ladder
Resistance:
Deadlift 30kg 10 x 3
Bench 32.5kg 10 x 3
Cable row 22kg + shoulder press 8kg 10 x 3
Pulldown 25kg + chest press 7.5kg 10 x 3
Biceps 10kg + triceps 20kg 10 x 3
TRX Tuck + rainbow slam 10 x 3
12/12/2023
600m ski + 2 walkout
Goblet squat + RDL 16kg 10 x 3
Bench 32.5kg 10 x 3
Trx + shoulder press 10kg 10 x 3
Pulldown 25kg 10 x
Flye + pullover 10 x 3
Tuck + slam 10 x 3
5 cal bike
10 step up
X 3
09/01/2024
Conditioning:
10 cal row
6 agility ladder
X 3
Resistance:
Deadlift 30kg + glute bridge 10 x 3
Bench 32.5kg 10 x 3
Trx + shoulder press 10kg 10 x 3
Pulldown 30kg 10 x
Flye + pullover 10 x 3
TRX tuck + slam 10 x 3
Intensity:
30 sec ski + 30 sec DB snatch + 30 sec rest
30 sec ski + 30 sec high step up + 30 sec rest
X 4
16/01/2024
Conditioning:
12 cal row
6 agility ladder
X 3
Resistance:
Deadlift 35kg 10 x 3
Bench 32.5kg 10 x 3
Cable row 20kg + shoulder press 10kg 10 x 3
Pulldown 30kg 10 x 3
Flye + pullover 10 x 3
Intensity:
8 min amrap
8 cal ski
4 burpee + 4 GTOH 15kg + 4 high step up x 2
23/01/2024
Conditioning:
16 cal row
12 step ups
8 snatch
4 cal bike
X 4
Resistance:
Deadlift 35kg + bridges 10 x 3
Split squats 10 x 3
Bench 32.5kg 10 x 3
Cable row 20kg + shoulder press 10kg 10 x 3
Chest press 7.5kg + pulldown 27kg 10 x 3
Cable flye 5kg + lateral 2.5kg 10 x 3
Intensity:
45:15
Ladder
Overhead ball throw
Ski
06/02/2024
Warm up:
10 step ups
15 swings
X 3
Resistance:
Deadlifts 35kg 10 x 3
Bench 32.5kg 10 x 3
Trx row + shoulder press 10 x 3
Pulldown + pullover 10 x 3
Intensity:
8 min ladder:
4 cal ski
4 burpees
2-4-6-etc heavy snatch 7.5kg