CLAIRE SMYTH 20/21
02/10/2020
Warm up: Assault bike
Bench press 15kg 12 x 3
Flye 5kg 10 x 3
TRX row 10 x 3
Bent over row 15kg 10 x 3
Shoulder press 10kg 10 x 3
Lateral to front raise 2.5kg 10 x 3
Bicep curl 10kg to tricep dips 10 x 3
15/10/2020
Warm up: Assault bike
Bench press 15kg 12 x 3
Flye 2.5kg 10 x 3
TRX row 10 x 3
Shoulder press 10kg 10 x 3
Lateral raise 2.5kg 10 x 3
Bicep curl 10kg to tricep dips 10 x 3
Cool down: Assault bike
22/10/2020
TRX warm up
4 min work : 2 min rest x 6
10 squats 10kg
10 shoulder press 10kg
10 crunches
Remaining time on bike
10 lunges each leg
10 press ups
10 leg raises
Remaining time on bike
Bicep curls 10kg x 10
Tricep dips x 10
Superset x 3
29/10/2020
10 squats 15kg
10 push press 10kg
10 burpees
x 3
0.4 mile bike
10 squats 15kg
10 push press 10kg
10 burpees
x 2
0.8 mile bike
10 squats 15kg
10 push press 10kg
10 burpees
x 1
1.2 mile bike
Chest press 15kg 10 x 3
Bicep curls 10kg x 10
Tricep dips x 10
Superset x 3
Plank 30 seconds x 3
11/12/2020
Squats 20kg
Glute bridges
10 x 3
Deadlifts 25kg 10x 3
Chest press 15kg 10 x 3
TRX row 10 x 3
Finisher:
8 cal bike
10 burpee step ups
12 thrusters
x 3
15/12/2020
Squats 25kg
TRX row
10 x 3
Deadlift 30kg
Press ups
10 x 3
10 cal bike
20 step ups
x 3
Finisher:
12 - 10 - 8
Box jump
Snatch
12 - 10 - 8
Burpee
Thruster
22/12/2020
20 step ups
10 press ups
20 lunges
10 push press
x 3
20-15-10
Cal bike
40-30-20
KB squats
10 walkouts
10 slams
10 burpees
x 3
27/01/2021
Squats x 10
Glute bridges x 10
x 3
Lunges x 20
Plank x 30 seconds
x 3
Single leg RDL 20 x 2
Press ups x 10
Tricep dips x 10
x 3
HIIT:
30 seconds high knee jog
3 walkouts
30 seconds speed skaters
3 walkouts
30 seconds drop squats
3 walkouts
Rest
x 3
03/02/2021
1 min cardio effort
(20s jog / 20s high knees / 20s jog)
10 press ups
20 squats
1 min cardio effort
(20s skaters / 20s drop squats / 20s skaters)
10 tricep dips
20 lunges
x 3
Core:
30 seconds side plank right
10 c-crunch
30 seconds side plank left
x 3
18/02/2021
Part One:
10 walkouts
10 squats
10 press ups
10 tricep dips
30 second plank
x 3
Part Two:
1:30 cardio effort
(30 sec high knee jog / 30 sec drop squats / 30 sec high knee jog)
20 lunges
x 3
HIIT:
15-12-9-6-3
Burpees
Drop Squats
25/02/2021
Circuit A:
1:30 jog cardio (30/30/30 - jog/run/jog)
20 squats
15 press ups
10 tricep dips
Circuit B:
1:30 lateral cardio (30/30/30 - skater/jacks/skater)
20 lunges
15 crunches
10 walkouts
Alternate A & B x 2
HIIT:
5 burpees
5 broad jumps
x 5
5 drop squats
5 shoulder taps
x 5
05/03/2021
10 walkouts
20 squats
30 sec plank
x 2
10 press ups
20 lunges
30 sec side plank
x 2
10 tricep dips
20 crunches
30 sec hollow hold
x 2
X 2
16/03/2021
Resistance:
20-15-10-5
Squats
Press ups
20-15-10-5
Lunges
Crunches
Conditioning:
1:20 cardio effort (jog + skaters)
10 walkouts
x 3
HIIT:
6 min AMRAP:
10 burpees
10 drop squats
10 plank taps each arm
(Score: 4 full rounds!)
02/04/2021
3 min work : 2 min rest
x 8
10 walkouts
15 drop squats
20 lunges
Max effort jog
10 press ups
15 burpees
20 squats
Max effort skaters
09/04/2021
Conditioning:
1 min cardio effort
5 walkouts
10 press ups
15 squats
x 3
2 min cardio effort
5 walkouts
10 press ups
15 squats
x 2
3 min cardio effort
5 walkouts
10 press ups
15 squats
x 1
HIIT:
4 min AMRAP 2 min rest x 3
10 burpees
10 mountain climber (each)
10 drop squats
10 lunges
14/04/2021
Resistance:
10 x 3
Deadlifts 35kg
Squats 25kg
Bench press 20kg
TRX row
Shoulder press 10kg
HIIT:
12 min AMRAP:
8 cal bike
10 slams
12 ball step ups
22/04/2021
Resistance:
20-15-10-5
Deadlifts 25kg
Chest press 7.5kg DB
20-15-10-5
Squats 25kg
TRX row
Conditioning:
10 thrusters 5kg DB
20 step ups
x 3
HIIT:
12 min ladder:
3-6-9-12-etc
Burpee
Plate snatch
Plate jack
27/04/2021
BIRTHDAY WORKOUT
15 cal
29 deadlifts 25kg
4 walkouts
61 step ups
15 cal
29 squats 25kg
4 walkouts
61 snatches
15 cal
29 bench press 20kg
4 walkouts
61 push press
15 cal
60 cals for 60 years!
06/05/2021
Resistance:
Deadlifts 35kg + Chest press 7.5kg
10 x 3
Squats 20kg + TRX row
10 x 3
Intensity:
3 min work 2 min rest x 6
10 burpees
10 push press
20 snatches
Max cals
Scores: 3/4/5
10 slams
10 box jumps
20 step ups
Max cals
Scores: 3/4/3
13/05/2021
Resistance:
Deadlifts 30kg 10 x 3
Bench press 20kg 10 x 3
TRX row 10 x 3
Intensity:
Circuit x 3
8 cal bike
Circuit x 2
16 cal bike
Circuit x 1
24 cal bike
Circuit: 8 burpees / 10 single DB clean and press / 12 DB step ups
20/05/2021
Resistance:
Deadlifts 30kg
Chest press 7.5kg
10 x 3
Squats 20kg
TRX row
10 x 3
Conditioning:
10 DB complex*
10 burpees
10 cal bike
x 3
*complex:
clean / lunge L+R / press
Intensity:
6 minute ladder: 3-6-9-12-etc
Cal ski + slams
27/05/2021
Warm up:
KB squat + KB RDL + glute bridge
10 x 3
Resistance:
Deadlifts 25kg
Chest press 7.5kg DB
TRX row
10 x 3
Conditioning:
5 cal bike
10 DB step ups
x 5
Intensity:
12-9-6-3
Cal ski
Burpee
8kg push press
03/06/2021
Warm up:
10 KB squat
10 KB RDL
10 glute bridges
x 2
Resistance:
Deadlifts 30kg 10 x 3
Bench press 20kg
TRX row
10 x 3
Bicep curls 8kg
Tricep dips
10 x 3
Conditioning:
24 cal buy in
6 DB clusters
6 DB step ups (each)
x 6
6 burpees
6 DB snatches (each)
x 6
24 cal buy out
10/06/2021
Warm up:
KB squat + KB RDL + Glute bridges
10 x 3
Resistance:
20-15-10-5
Deadlifts 30kg
Chest press 7.5kg
TRX row
Conditioning:
10 cal bike
20 step ups
x 3
Intensity:
8 min AMRAP:
6 cal ski
8 burpees
10 thrusters
17/06/2021
Resistance:
Deadlifts 30kg
Chest press 7.5kg DB
10 x 3
Squats 20kg
TRX row
10 x 3
Conditioning:
16-12-8-4
Cal bike
Lunges 10kg
Intensity:
3 min work 2 min rest
10 burpees
10 slams
20 DB step ups
Max cal ski
30/06/2021
Resistance:
Deadlift 30kg
TRX row
10 x 3
Chest press 7.5kg
10 x 3
Conditioning:
15 cal bike
15-12-9
Shoulder press + step ups
15 cal bike
15-12-9
Press ups + lunges
15 cal bike
15-12-9
Clean and press
14/07/2021
Resistance:
Deadlifts 30kg 10 x 3
Bench press 20kg
Flyes 2.5kg
10 x 3
TRX row 10 x 3
Bicep curls 10kg
Tricep dips
10 x 3
Conditioning:
8 cal bike
10 clean and press 8kg
12 lunges
x 2
22/07/2021
Resistance:
Deadlifts + press ups + TRX row
10 x 3
Conditioning:
10 GTOH 10kg
10 Burpees
10 DB step ups (each)
10 cal ski
Repeat:
8-8-8-8
6-6-6-6
4-4-4-4
2-2-2-2
Intensity:
6 cal bike
12 snatch
6 cal bike
Rest 2 min
x 3
28/07/2021
Warm up:
500m ski + 5 burpee emom
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg
Pec flyes 5kg
10 x 3
DB row 7.5kg 10 x 3
Shoudler press 10kg 10 x 3
Intensity:
20 alternating DB cluster
10 burpees
20 DB step ups
5 cal bike
Repeat:
16-8-18-4
12-6-12-3
8-4-8-2
4-2-4-1
05/08/2021
Conditioning:
12-9-6-3
Cal bike + step ups
Resistance:
Deadlifts 30-40kg 10 x 3
Chest press 7.5kg 10 x 3
DB row 10kg 10 x 3
Intensity:
250m ski
10 burpees
10 push press
x 2
12/08/2021
Warm up:
10 KB squat
10 KB RDL
10 lunges
20 KB swings
x 3
Lifting:
Deadlifts 35kg 10 x 3
Deadlifts high pull 20kg
Power clean 15kg
Power clean & press 15kg
Bench press 20kg
Flyes 2.5kg
10 x 3
DB row 10kg 10 x 3
Push press 10kg 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 double DB snatch 5kg
10 DB step ups (each leg)
Max cal ski
19/08/2021
Warm up:
10 KB squat
10 KB RDL
10 lunges
20 KB swings
x 2
Lifting:
Deadlifts 35kg 10 x 3
Deadlifts high pull 20kg
Power clean 15kg
Power clean & press 15kg
Push press 15kg
8 x 2/3
Bench press 20kg
Flyes 2.5kg
10 x 3
DB row 7.5kg 10 x 3
Intensity:
12 min ladder:
4-8-12-16-etc
Cal bike
10kg plate snatch
Burpees
Score: 12 + 32
26/08/2021
Warm up:
4-8-12-8-4
Cal bike
Plate snatch
Overhead lunge
Lifting:
Deadlifts 35kg 10 x 3
Deadlifts high pull 20kg
Power clean 15/20kg
Power clean & press 15kg
8 x 2
Chest press 7.5kg 10 x 3
DB row 7.5kg 10 x 3
Intensity:
Couplet x 3
120m ski
Couplet x 2
240m ski
Couplet x 1
360m ski
Couplet:
6 power clean 15kg
6 burpee step ups
02/09/2021
Conditioning:
10 cal ski
5 burpees
10 cal ski
Rest 2 min
x 2
10 burpees
5 cal ski
10 burpees
Rest 2 min
x 2
Lifting:
Chest press 7.5kg
TRX row
10 x 3
Deadlifts 25kg 01 x 2
Power clean 20kg 10 x 2
Front squats 8kg 10 x 2
Push press 10kg 10 x 2
Intensity:
12 cal bike
6 power clean + press 15kg (!!!)
24 lunges
x 3
16/09/2021
Warm up:
10-20-30
Swings + lunges
walkouts before each ascent
Resistance:
Deadlifts 35kg 10 x 3
Front squats 10kg 10 x 3
Flyes 2.5kg
Chest press 7.5kg
10 x 3
DB row 10kg 10 x 3
Bicep curls 8kg
Tricep extension 5/10kg plate
10 x 3
Intensity:
4 x 3 min work 2 min rest:
10 power cleans 15kg
10 push press 10kg
10 jumps
Max cal ski
10 snatches 5kg
10 thrusters 5kg
10 burpees
Max cal bike
20/09/2021
Conditioning:
4-8-12-8-4
Cal bike
Plate snatch
Overhead lunge
Lifting:
Deadlifts 35kg 10 x 3
Power cleans 20kg 10 x 3
Clean and press 10kg 10 x 2
Bench press 20kg
TRX row
10 x 3
Intensity:
300m ski
20 stp ups
10 burpees
x 3
07/10/2021
Warm up:
600m ski + 3 burpee EMOM
Resistance:
Deadlifts 35kg 10 x 2
Front squats 10kg 10 x 2
Power cleans 17.5kg 10 x 2
Push press 10kg 10 x 2
Chest press 7.5kg 10 x 3
DB row 10kg 10 x 3
Intensity:
3 min AMRAP 2 min rest x 3
6 cal bike
8 push press
10 DB step ups
14/10/2021
Conditioning:
10 DB complex* 2.5kg
10 cal nike
x 3
*clean / lunge L&R / press
Resistance:
Deadlifts 35kg 10 x 3
Power cleans 20kg 8 x 3
Push press 10kg 10 x 3
Bench press 20kg 8 x 3
Bent over row 15kg 10 x 3
Intensity:
200m ski
10 burpees
10 snatch each arm
10 step up each leg
Repeat:
200-8-8-8
200-6-6-6
200-4-4-4
200-2-2-2
04/11/2021
Conditioning:
6 cal bike
8 plate snatch
10 overhead lunges
x 3
Resistance:
Deadlifts 35kg 10 x 3
Chest press 7.5kg 10 x 3
Single arm row 10kg 10 x 3
Bicep curls 10kg + Tricep extensions 7.5kg
10 x 3
Intensity:
250m ski
20 barbell GTOH 10kg
10 burpees
250m ski
15 barbell GTOH 10kg
15 burpees
250m ski
10 barbell GTOH 10kg
20 burpees
11/11/2021
Conditioning:
6 cal bike
9 cal ski
6 cal bike
Rest 2 min
x 2
6 cal ski
9 cal bike
6 cal ski
Rest 2 min
x 2
Resistance:
Deadlifts 40kg 10 x 3
Bench press 20kg + Flye 2.5kg
10 x 3
Bent over row 17.5kg 10 x 3
Intensity:
10-8-6-4-2
10kg GTOH
Burpee
DB step up (each leg)
Box jumps
15/11/2021
Warm up:
200m ski
20 TRX lunges
x 2
Resistance:
Deadlifts 40kg 10 x 3
Power cleans 20kg 8 x 3
Chest press 10kg DB 10 x 3
Bent over row 20kg 10 x 3
Intensity:
30/30/30 bike/work/rest x 16
10kg clean and press
Burpees
DB step ups
DB snatch
25/11/2021
Conditioning:
10 cal ski
20 step ups
30 deadlifts 35kg
10 cal ski
20 step ups
30 power cleans 17.5kg
10 cal ski
20 step ups
30 clean and press 10/15kg
10 cal ski
20 step ups
30 push press 10/15kg
Intenisty:
6 cal bike
12 DB snatch
6 cal bike
Rest 2 min
x 3
08/12/2021
Warm up:
5 cal bike
10 KB squats
10 KB RDL
x 3
Resistance:
Deadlifts 30kg 10 x 3
Flyes 2.5kg + chest press 7.5kg
10 x 3
Bent over row 15kg 10 x 3
Intensity:
250m ski
20 burpee step up
5 clean & press 8kg
250m ski
15 burpee step up
10 clean & press
250m ski
10 burpee step up
15 clean & press
250m ski
15 burpee step up
20 clean & press
16/12/2021
Conditioning:
15-12-9-6-3
Cal bike + front squat + RDL
Resistance:
Deadlifts 35kg 10 x 3
Power cleans 15kg 10 x 3
Bench press 20kg + TRX row
10 x 3
Intensity:
1 min max effort:
DB step ups
Burpees
DB snatch
DB clean & press
Cal ski
Rest 2 min
x 3
20/12/2021
Warm up:
4 walkouts
6 GTOH 8kg
8 lunges
x 3
Intensity:
4 min AMRAPs 2 min rest x 9
AMRAP 1:
6 cal bike
8 deadlifts 30kg
10 DB thruster 5kg
Scores: 1+6 / 1+4 / 1+4
AMRAP 2:
6 cal ski
8 press ups
10 DB snatch 5kg
Scores: 2+0 / 2+0 / 1+16
AMRAP 3:
6 burpees
8 clean + press 8kg
10 DB step ups 5kg
Scores: 2+0 / 2+0 / 2+0