HOLLY + SAM
04/03/2022
Conditioning:
4-8-12-8-4
Cal bike + Cal row
Resistance:
Deadlifts 25/30kg 10 x 3
Chest press 7.5kg + TRX row
10 x 3
Intensity:
45 sec ski + 45 sec DB clean & press + 45 sec rest
45 sec ski + 45 sec burpees + 45 sec rest
45 sec ski + 45 sec DB step ups + 45 sec rest
45 sec ski + 45 sec DB snatch 5kg + 45 sec rest
x 2
HOMEWORK:
I would really recommend having a look at Down Dog Yoga - it’s a yoga app that is really helpful and you can choose the level, length, speed and focus of the session which is really useful. But no pressure into exploring this!
12/03/2022
Conditioning:
250m row x 4
One rows one steps ups
Resistance:
Deadlifts 25/35kg 10 x 3
Bench press 20/30kg + TRX row
10 x 3
Bicep curls 10/15kg + Tricep dips
10 x 3
Intensity:
2:30 work 2:30 rest x 3
10 burpees
10 DB push press
20 DB snatch
Max cal ski
Holly: 9/8/9
Sam: 6/8/-
19/03/2022
Conditioning:
50 walkouts YGIG with continuous ski
Resistance:
Deadlifts 30/35kg + Press ups
10 x 3
Squats 22.5/25kg + TRX row
10 x 3
Shoulder press 8-10/10-15kg
10 x 3
Intensity:
6 cal bike sprint
12 DB snatches
6 cal bike sprint
YGIG
26/03/2022
Conditioning:
10 KB squat + 10 KB RDL x 3
+100/100m row intervals
Resistance:
Deadlifts 30/35kg 10 x 3
Flyes 2.5/5kg + Chest press 5/10kg
10 x 3
Intensity:
4 x 4 min AMRAPS 2 min rest alternating:
AMRAP 1
6 cal bike
8 push press 5/7.5kg
10 DB step ups
Holly: 2+4 / 2+1
Sam: 2+10 / 2+0
AMRAP 2
6 cal ski
8 burpees
10 DB snatch 5/7.5kg
Holly: 2+15 / 2+9
Sam 2+6 / 2+6
09/04/2022
Conditioning:
2km ski accumulation
Resistance:
Deadlifts 25/35kg + TRX row
10 x 3
Flyes 2.5/5kg + Chest press 5/10kg
10 x 3
Intensity:
20 min AMRAP YGIG
5 cal bike
5 burpees
5 DB thrusters
Core:
10 rainbow slams
20 sec hollow hold
x 3
23/04/2022
Conditioning:
Row + Bike intervals 30:30 x 4 each
Resistance:
Deadlifts 25/35kg + Chest press 10/5kg + Bicep curls 8/20kg
10 x 3
Squats 25kg + TRX row + Tricep dips
10 x 3
Intensity:
YGIG:
30 cal ski + 30 DB snatches
20 cal ski + 20 DB clean & press
10 cal ski + 10 DB thrusters
30/04/2022
Conditioning:
5 KB squat + 5 KB RDL + 5 walkouts x 2
Partner rows
x 2
Resistance:
Deadlifts 30/32.5kg 10 x 3
Split squats 10 x 3
Chest press 5/12.5kg + TRX row
Bicep curls + tricep dips 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB clean + press
10 DB step ups
Max cal ski
Holly: 11/10/11
Sam: 9/11/8
14/05/2022
Conditioning
45:15 x 3
Circuit: Ski + DB step up + Slam
Resistance:
Split squats 10 x 3
Chest press 5/12.5kg + Flyes 2.5/5kg 10 x 3
TRX row + shoulder press 10/15kg 10 x 3
Intensity:
16 cal row
12 DB snatch 5kg
8 burpees
4 cal bike
Rest 2 min
Holly: 3:10 / 3:17 / 3:00
Sam: DNF / 4:09 / 2:55
28/05/2022
Conditioning:
5 walkouts + 10 TRX lunges x 3
continuous row
Resistance:
Split squats 10 x 3
Deadlifts 25/40kg 10 x 3
Chest press 5/12.5kg + Flyes 2.5/5kg 10 x 3
TRX row + shoulder press 8/15kg 10 x 3
Intensity:
4 x 2 min AMRAP 2 min rest
AMRAP 1:
6 cal bike
8 single DB thrusters
10 single DB step up
H: 2+1 / 2+0
S: 2+0 / 1+6
AMRAP 2:
6 cal ski
8 burpees
10 DB snatch
H: 2+17 / 2+8
S: 2+13 / 2+6
04/06/2022
Conditioning:
10 DB complex x 10
+ continuous row
x 2
Resistance:
Deadlifts 30/40kg 10 x 3
Chest press 7.5/15kg + TRX row 10 x 3
Bicep curls 10/20kg + Tricep dips
Intensity:
1 min MAX efforts:
Burpees
H: 21/20/18 + S: 23/21/22
DB step ups
H: 27/28/30 + S: 20/21/19
Box jumps
H: 20/23/18 + S: 13/15/13
DB snatch
H: 23/22/21 + S: 22/22/23
Ski cals
H: 8/8/8 + S: 10/9/11
Rest 2 min
18/06/2022
Conditioning:
5 walkouts + 10 lunges x 3
Continuous row
Resistance:
Deadlifts 25/45kg + press ups + triceps dips
10 x 3
Squats 25/30kg + TRX row + bicep curls 10/15kg
10 x 3
Intensity:
45 sec ski + 45 sec DB + 45 sec rest x 9
DB clean and press scores:
H: 12/11/12 S: 13/15/18
DB step up scores:
H: 17/15/15 S: 15/16/18
DB snatch scores:
H: 21/19/19 S: 18/21/25
+2304m ski!!!
22/06/2022
Conditioning:
4 x 30:30 intervals row + bike
Resistance:
Deadlifts 30/45kg 10 x 3
Chest press 7.5/15kg + Flye 2.5/5kg
10 x 3
TRX row + Shoulder press 10/20kg
Bicep curls 5/7.5kg + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest
10 burpees
10 DB step ups
20 DB snatch
Mac cal ski
Holly: 13/13/13
Sam: 16/13/9
02/07/2022
In pairs complete:
50 cal row + 100 snatches
40 cal row + 80 lunges
30 cal row + 60 thrusters
20 cal row + 40 GTOH
10 cal row + 20 cal bike
YGIG as fast as possible:
5 cal ski + 10 burpees + 5 cal ski
x 3
06/08/2022
Conditioning:
2000m row YGIG
Resistance:
Deadlifts 16KB/50kg 10 x 3
Split squats 10 x 3
Chest press 5/15kg + TRX row 10 x 3
Intensity:
4 min AMRAP 2 min rest x 4
AMRAP 1
6 cal bike
8 push press
10 step ups
Holly: 2+0 / 2+0
Sam: 2+5 / 2+0
AMRAP 2
6 cal ski
8 burpees
10 DB snatch
Holly: 2+5 / 2+12
Sam: 2+14 / 3+0
13/08/2022
Conditioning + Resistance:
2500m row YGIG then:
25 min AMRAP YGIG
5 deadlifts (50/16)
5 press ups
5 tricep dips
5 sit ups
Score: 20 rounds
Intensity:
45:15 max efforts x 3
Burpees Holly: 20/20/20 Sam: 19/20/18
DB clean & press Holly: 15/15/12 Sam: 18/20/18
DB step ups Holly: 21/21/21 Sam: 20/20/18
Ski cals Holly: 10/9/7 Sam: 10/11/11
27/08/2022
Conditioning:
40:20 x 3
Row
Step ups
Walkouts
Resistance:
Deadlifts 16/45kg 10 x 3
Trx row 10 x 3
Curly whirlies 10/20kg + dippy hurties 10 x 3
Intensity
9 min AMRAPS
AMRAP 1:
6 cal ski + 6 press ups
3-6-9-etc devil press
Holly: 12+0 Sam: 12+0
AMRAP 2:
6 cal bike + 6 push press
3-6-9-etc burpee box jumps
Holly: 9+22 Sam: 9+0
03/09/2022
Conditioning:
250m row YGIG
X 4 each
Resistance:
Deadlift 16/40kg + TRX row 10 x 3
Chest press 15/5kg + flye 7.5/2.5kg 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 clean and press
10 DB step up
Max cal ski + bike
Holly: 13 / 9 / 10.5 / 5.4
Sam: 15 / 7 / 11.6 / 8.8
17/09/2022
Conditioning:
50 cal bike YGIG
+continuous step ups
Resistance:
Deadlifts 16/55kg 10 x 3
Chest press 5/12.5kg + Flye 2.5/5kg
TRX row + Overhead press 10/20kg
Intensity:
6 burpees
12 DB snatch
6 hanging tucks
12 DB thruster
x 3
23/09/2022
Conditioning:
Buy in: 1500m ski
2 burpees
4 DB step ups
6 DB push press
X 30 YGIG
Buy out: 1500m ski
Core:
10 hanging tucks + hollow hold
X 3
Intensity:
6 cal bike
12 DB snatch
6 cal bike
X 3 YGIG
01/10/2022
Warm up:
Walkouts and lunge rotation
Resistance:
Squat and rdl 8/12kg 10 x 3
Deadlift (Holly 3 sets 16kg and Sam 1RM 105kg)
Press up + Trx 10 x 3
Bench press (Holly 3 sets 5kg and Sam 1RM 60kg)
Intensity:
45 sec bike/ski + 45 sec burpees + 30 sec rest
45 sec ski/bike + 45 sec snatch + 30 sec rest
45 sec bike/ski + 45 sec DB step ups + 30 sec rest
X 4
07/10/2022
Conditioning:
5 x complex + continuous row
X 3
Resistance:
Deadlifts 35/60kg 10 x 3
Bench 20/40kg + Trx 10 x 3
Shoulder press 10/20kg + dips 10 x 3
Intensity:
5 min AMRAPs + 2 min rest
AMRAP 1:
5 cal bike + 10 snatch
Holly: 4+0 / 3+5
Sam: 4+5 / 5+6
AMRAP 2:
5 cal ski + 10 step ups
Holly: 4+12 / 4+6
Sam: 4+5 / 5+0
15/10/2022
Conditioning:
10 cal row YGIG + continuous step up x 3
Resistance:
Deadlift 25/65kg 10 x 3
Chest press 7.5/15kg + TRX row 10 x 3
Bicep curls 10/20kg + dippies 10 x 3
Intensity:
9 min AMRAPs + 3 min rest
AMRAP 1
6 cal ski
6 press up
3-6-9 burpee jump
Holly: 12+12 Sam: 12+12
6 cal bike
6 snatch 7.5/10kg
3-6-9 burpee press 5kg
Holly: 12+0 Sam: 9+12
21/10/2022
Conditioning:
250m row/ski
20 DB step ups
10 DB clean & press
5 burpees
x 4
Resistance:
Deadlifts 25/45kg + Press up + Bicep curl 5/7.5kg 10 x 3
Shoulder press 10/20kg + TRX row + Tricep dips 10 x 3
Intensity:
5 cal bike
10 DB snatch
5 cal bike
x 3 each YGIG
17/11/2022
Conditioning:
In pairs: 2500m row
25 min AMRAP:
5 power cleans
5 push press
5 squats
5 burpees
YGIG Sam 20kg Holly 15kg
Score: 20 rounds!!!
Intensity:
10 min MAX CALS:
One ski + one wall sit 2.5kg plate
Score: 92
09/12/2022
Conditioning:
BUY IN: 25 cal
5 power clean + 5 burpees x 5
5 thruster + 5 box jump x 5
X 2
BUY OUT: 25 cal
Intensity:
9 min ladder: 3-6-9-etc
Plate snatch + reverse lunge
08/03/2023
Warm up:
500m Row each
walkouts/lunges
Resistance:
Deadlift 25/40kg + chest press 7.5/15kg 10 x 3
Squat 15/25kg + row 15/25kg 10 x 3
Pull-down 15/30kg + shoulder press 10/15kg 10 x 3
Intensity:
4 min AMRAP 2 min rest X 4
AMRAP 1: 8 cal bike + 8 step up
Holly: 2+6 / 2+6
Sam: 2+0 / 2+3
AMRAP 2: 8 cal ski + 8 clean & press
Holly: 2+8 / 2+5
Sam: 3+0 / 3+3