ELLA PARKER
17/06/2022
Conditioning:
400m row
30 DB snatch 7.5kg
20 cal bike
10 box jumps
X 4
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB clean & press
10 DB step ups
Max cal ski
Scores: 7/8/10
Notes: Remember to watch your head position on burpees and to make sure you keep both the up & the down phases even between legs on step ups!
19/08/2022
Conditioning:
30-20-10
Cal bike + lunges
Resistance:
Deadlifts 45kg 10 x 3
Squats 35kg 10 x 3
Bench press 25kg 10 x 3
Bent over row 25kg 10 x 3
Intensity:
1 min max efforts:
Burpees: 19/19/20
DB snatch 7.5kg: 21/21/23
DB step ups 2 x 7.5kg: 15/14/17
Sit ups: 27/31/29
Ski cals: 12/12/12
Rest 2 min
x 3
02/09/2022
Conditioning:
12 cal ski
12 DB box overs 7.5kg
12 deadlifts 40kg
X 4
Resistance:
Chest press 10kg + Flyes 7.5kg 10 x 3
TRX row + Tricep dips 10 x 3
Intensity:
12 min AMRAP
6 cal bike
6 push press
3-6-9-etc burpee box jump
Score: 15+15
23/09/2022
Conditioning:
1000m ski + 2 burpee EMOM
Resistance:
12-9-6-3
Deadlifts 50-65kg
Hand release push ups
DB push press 7.5kg
DB step ups 7.5kg
Intensity:
Couplet x 3
10 cal bike
Couplet x 2
20 cal bike
Couplet x 1
30 cal bike
Couplet: 5 GTOH + 10 lunges 25kg
21/10/2022
Warm up:
5 x 100m row intervals
Resistance:
Deadlifts 50kg + HR press ups + Bicep curls 5kg
10 x 3
Squats 45kg + TRX row + Tricep dips
10 x 3
Intensity:
45 sec bike/ski + 45 sec burpees (10/12/11/11) + 30 sec rest
45 sec bike/ski + 45 sec DB clean and press (11/12/12/13) + 30 sec rest
45 sec bike/ski + 45 sec DB step ups (8/11/11/11) + 30 sec rest
X 4 (alternate bike & ski each round)
28/10/2022
Warm up:
5 wlakouts + 10 KB squat + 10 KB RDL x 3
Resistance: Barbell Cycling
12 deadlifts
9 power cleans
6 push press
3 front squats
x 3
Intensity:
5 min AMRAP 2 min rest x 6
AMRAP 1
10 cal row
10 DB thruster 7.5kg
Score: 3+10 / 3+10
AMRAP 2
10 cal bike
10 DB snatch 10kg
Score: 3+3 / 3+3
AMRAP 3
10 cal ski
10 DB step ups 7.5kg
Score: 3+3 / 3+6
04/11/2022
Conditioning:
24 cal ski
6 barbell complex 25kg
12 lunges
X 4
Complex: deadlift / power clean / hang squat clean / thruster / push press
Intensity:
EMOM
6-6-8-9-etc to failure
Bike cals
Burpee
Db snatch 10 kg
25/11/2022
Conditioning:
20 cal row
10 power cleans 25kg
5 burpees
10 push press 20kg
5 burpees
10 ttdb
X 5
Intensity:
10 min max cals:
30 sec ski + 30 sec plank
Score: 54
18/01/2022
Warm up:
1000m Ski + 2 walkout EMOM
Resistance:
Deadlifts 45kg 10 x 3
Split squat 8kg 10 x 2
Chest press 10kg + Trx row 10 x 3
Press ups + bent over row 25kg 10 x 3
Intensity:
20 cal row
16 DB snatch
12 cal bike
8 burpee box jump
Rest 1:30
Times: 4:49 / 4:37 / 4:20
01/02/2023
Conditioning:
24 cal row
6 complex
12 lunges
X 4
Complex:
Deadlift + Power clean + Thruster + Push press
Intensity:
3 min work 2 min rest
10 burpees
10 clean and press
10 step ups
Max cal bike/ski/bike/ski
11/12/13/14
15/02/2023
Conditioning:
20 cal ski
10 power clean
5 burpee
10 /push press
5 burpees
X 4
Intensity:
8 cal bike
16 snatch
8 cal bike
Rest 2 min
X 3
01/03/2023
600m ski + 2 burpee EMOM
Resistance:
Deadlift 40kg + row 15kg 10 x 3
Squat + Pull-down 25kg 10 x 3
Intensity:
500m row
20 single DB clean & press 7.5kg
20 single DB step up 7.5kg
10 HR press up
10 OH leg raises
X 3
08/03/2023
Conditioning:
24 cal ski
12 step over
12 GTOH
X 3
Resistance:
Squat + Cable pull-down 10 x 3
Cable flye + chest press 10 x 3
Intensity:
45 sec bike + 45 sec burpees + 30 sec rest
45 sec bike + 45 sec alternating snatch + 30 sec rest
X 3
15/03/2023
Conditioning:
12 cal bike
6 DB burpee box over + 6 power cleans
X 3
24 cal bike
6 DB burpee box over + 6 power clean
X 2
36 cal bike
6 DB burpee box over + 6 power clean
Intensity:
10 min max cal effort:
30 sec ski + 30 sec plank
Score: 60 cals!
22/03/2023
Conditioning:
5 DB complex (clean + lunge L&R + push press)
10 cal ski
X 5
Resistance:
Deadlifts 45kg 10 x 3
Cable flye + press up 10 x 3
Single arm cable row 15kg 10 x 3
Intensity:
30 cal bike
30 power clean
30 thruster
3 burpee emom
7:55