HAYLEY REID
20/01/2023
Conditioning:
5 plank walkouts
10 cal bike
X 3
Resistance:
Deadlifts 30kg 10 x 3
Squats 17.5kg 10 x 3
Chest press 5-7.5kg 10 x 3
TRX row 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
3 min work 1:30 rest x 3
5 burpees
10 DB snatch 5kg
20 DB step ups 5kg
Max cal ski: 12/8/8
Homework:
Try the Down Dog yoga app - there should be free trails available and there’s always really good deals if you choose to sign up (never pay full price there’s always always a deal!)
27/01/2023
Conditioning:
1000m row: 5 x 100m intervals
Resistance:
Deadlift 30kg 10 x 3
Flyes 2.5kg + chest press 5kg 10 x 3
TRX row + shoulder press 10kg 10 x 3
Bicep curls 5kg + tricep dips 10 x 3
Intensity:
12 minute ladder: 3-6-9-etc
Cal bike
DB clean & press 5kg
Burpees
03/02/2023
Conditioning:
10 cal bike
10 lunges 15kg
Resistance:
Deadlift 30kg 10 x 3
Chest press 7.5kg + cable row 10 x 3
Shoulder press 10kg + pull-down 10 x 3
Intensity:
45 sec ski + 45 clean and press + 30 sec rest
45 sec ski + 45 DB step up + 30 sec rest
45 sec ski + 45 DB snatch 7.5kg + 30 sec rest
X 3
10/02/2023
Conditioning:
5 DB lunge complex
5 burpees
10 cal row
X 3
Resistance:
Deadlifts 30kg + Pull-down 15kg 10 x 3
Bar press ups + cable row 15kg 10 x 3
Intensity:
5 min AMRAP 2 min rest X 4
AMRAP 1:
10 cal bike + 10 DB step up
Scores: 2+9 / 2+11
AMRAP 2:
10 cal ski + 10 DB clean & press
Scores: 2+5 / 2+10
17/02/2023
Conditioning:
10 cal ski
10 DB step overs
10 deadlifts 25/30kg
X 3
Resistance:
Flye 2.5kg + chest press 5kg 10 x 3
Row 15kg + Tricep dips 10 x 3
Pull-down 15kg + leg raises 10 x 3
Intensity
Circuit 45:15 x 3
Burpee 14/14/14
Box jump 12/15/13
Snatch 19/20/21 (woo!)
Bike 6.5/7.7/9.9 (WOO!)
24/02/2023
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 30kg + press ups 10 x 3
Squat 15kg + row 15kg 10 x 3
Pull-down 15kg 10 x 3
Intensity:
45 sec bike + 45 sec DB thruster + 30 sec rest
45 sec bike + 45 sec DB step up + 30 sec rest
45 sec bike + 45 sec box jump + 30 sec rest
X 3
17/03/2023
BIRTHDAY WORKOUT!
Conditioning:
Buy in: 30 cal row
10 step overs
10 deadlifts
10 press ups
X 3
Buy out: 30 cal row
Resistance:
Squat 20kg + row 20kg 10 x 3
Pull-down 25kg + shoulder press 10kg 10 x 3
Bicep curls 5kg + triceps extension 20kg 10 x 3
Intensity:
10 min max cal effort:
30 sec ski + 30 sec plank
Score: 50 CALS WOOOOOHOOOO
31/03/2023
Warm up:
5 cal bike
10 goblet squat
10 RDL
X 3
Resistance:
Deadlift 30kg 10 x 3
Row 20kg + chest press 7.5kg 10 x 3
Pull-down 20kg + shoulder press 15kg 10 x 3
Biceps 10kg + triceps 15kg 10 x 3
Intensity:
12 min AMRAP
12 cal ski +
4 DB burpee + 4 DB clean & press + 4 DB step ups x 2
Score: 3+24
14/04/2023
Conditioning:
10 cal row + 10 plate snatch x 3
Resistance:
Deadlift + press up + bicep curls 10 x 3
Squat + TRX + tricep extension 10 x 3
Pull-down + sit ups + plank 10 x 3
Intensity:
15 min AMRAP:
250m ski
5 DB burpee + 10 DB step up
250m ski
5 box jumps + 10 DB snatch
3+100m
GYM RESISTANCE PROGRAM:
All with 5kg DBs + bench/step/box
Split squats (each leg) 10 x 3
Flyes + kneeling press ups 10 x 3
Lunges (each leg) 10 x 3
Shoulder press 10 x 3
Bicep curls + triceps dips 10 x 3
10 sit ups
10 leg raises
30 second plank
X 3
HIGHER INTENSITY OPTIONS:
Workout 1:
30 DB step ups
30 single DB snatches (15 each arm)
20 single DB thrusters (10 each arm)
10 burpees/box jumps/sit ups
X 3
Workout 2:
8 press ups
10 snatches
12 leg raises
8 shoulder press
10 snatches
12 sit ups
X 4
Workout 3:
10 DB clean and press
10 DB step ups
10 DB thrusters
10 DB lunges
10 sit ups / leg raises
X 5
27/04/2023
10 cal bike/row
20 step ups
30 deadlifts 30kg
10 cal bike/row
20 step ups
30 press ups
10 cal bike/row
20 step ups
30 push press 10kg
Pull down + sit ups 10 x 3
Cable row + leg raises 10 x 3
Intensity:
10 min AMRAP:
5 box jump
10 snatch
150m ski
5+15
05/05/2023
Conditioning:
250m row/ski
20 step ups
15 GTOH 10kg
10 press ups
5 box jumps
X 4
Pull-down + sit up 10 x 3
Row + leg raises 10 x 3
Intensity:
5 cal bike
10 alt snatch
5 cal bike
Rest 1 min
X 4