HANNAH EMMERICH

2021 WORKOUTS

18/01/2022

Conditioning:

15-12-9-6-3

Cal bike + KB squat 16kg

15-12-9-6-3

Cal ski + clean & press 10kg

Resistance:

Deadlifts 35kg

Press ups

TRX row

10 x 3

Intensity:

10 DB burpee step over

15 jumps

20 DB snatch

x 3

Note: Injured ankle DNF can be completed in own time when recovered.

01/02/2022

Conditioning:

500m row

20 GTOH 15kg

5 burpees

Repeat:

500-15-10

500-10-15

500-5-20

Intensity:

4 min AMRAP 2 min rest:

6 cal bike

8 ball sit ups

10 rainbow slams

Scores: 1+3 / 1+16 / 2+1

08/03/2022

Conditioning:

4-8-12-8-4

Cal row + cal bike

Resistance:

Deadlifts 35kg 10 x 3

Split squats 8kg 10 x 3

Glute bridges 10 x 2

Single RDL 8kg 10 x 3

Intensity:

45 sec bike + 45 sec DB clean & press + 45 sec rest

45 sec bike + 45 sec DB clean & press + 45 sec rest

45 sec bike + 45 sec DB clean & press + 45 sec rest

x 3

(Can use any machine, ski, row, run etc and can substitute exercises for anything relative high intensity - burpees, jumps, press ups, lunges etc - and can repeat up to 5 times depending on time and what else you are doing/not doing in the gym that day?)

06/04/2022

Conditioning:

10 cal row

10 DB complex (clean/lunge L&R/push press)

10 burpees

x 3

Resistance:

Deadlifts 35kg 10 x 3

Flyes 5kg + Chest press 7.5kg

10 x 3

Bent over row 20kg 10 x 3

Intensity:

3 min work 2 min rest x 3

10 snatch + push press + step up RHS

10 sncth + push press + step up LHS

Max cal ski in remaining time