HOPE BOOTH
2021 WORKOUTS
03/01/2022
Conditioning:
10 cal ski
20 overhead plate lunges 10kg
x 5
Resistance:
Deadlifts 60kg 10 x 3
Bench press 25kg
Bent over row 12.5kg
10 x 3
Intensity:
6 power cleans 30kg
12 hanging tucks
6 push press 25kg
12 burpees
x 2
05/01/2022
Conditioning:
10 DB complex* 7.5kg
10 cal bike
x 3
*complex: clean / lunge L+R / push press
Resistance:
Flyes 5kg + Chest press 10kg
10 x 3
TRX row 10 x 3
Bicep curls 15kg + tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 3
10 GTOH 20kg
10 burpees
10 DB step ups
Max cal ski
Score: 4 / 8 / 7
10/01/2021
Conditioning:
800m ski + 4 burpee EMOM
Resistance:
Deadlifts 45kg 10 x 3
Bench press 20kg + Bent over row 10kg
10 x 3
Bicep curls 15kg + Tricep dips
10 x 3
Intensity:
Buy in: 20 cal bike
8 DB burpee step up
12 box jumps
16 DB snatch
x 3
Buy out: 20 cal bike
12/01/2022
Conditioning:
15-12-9-6-3
Cal bike + power cleans 25kg
15-12-9-6-3
Cal ski + push press 20kg
Intensity:
12 min AMRAP
6 hanging tucks
8 burpees
10 DB snatch 15kg
17/01/2021
Conditioning:
24 cal bike
6 complex*
25 lunges
x 4
*complex:
Power clean
Hang squat clean
Thruster
Push press
Intensity:
6 DB burpee step over
8 box jumps
10 DB snatch
x 3
19/01/2022
Conditioning:
21 cal bike
21 deadlifts 45kg
15 cal bike
15 power cleans 35kg
9 cal bike
9 thrusters 25kg
Intensity:
10 burpees
20 DB snatch10kg
400m ski
20 DB step ups
10 box jumps
x 3
24/01/2022
Conditioning:
250m ski
20 GTOH 20kg
5 burpee box jumps
Repeat:
250-15-10
250-10-15
250-5-20
Core:
6 hanging tucks
12 rainbow slams
30 sec ‘handstand’ hold
x 3
26/01/2022
Conditioning:
500m row
40 lunges 15kg
30 snatches 10kg
20 cal bike
10 burpees (5 CTF!)
Rest 3 min
x 3
Intensity:
10-8-6-4-2
Power cleans
Hanging tucks
Sit ups
31/01/2022
Warm up:
1000m row with 100/100m intervals
Conditioning:
10 cal bike
10 power cleans 25kg
5 CTF burpees
10 front squats 25kg
5 CTF burpees
10 push press 25kg
x 5
02/02/2022
5 min AMRAPs 2:30 rest x 6
AMRAP 1
10 cal bike
10 power cleans 25kg
20 DB thruster
Scores: 2+0 / 1+20
AMRAP 2
10 cal row
10 push press 25kg
20 KB swings
Scores: 2+0 / 1+20
AMRAP 3
10 cal ski
10 lunges 25kg
20 DB snatch
Scores: 2+0 / 2+0
07/02/2022
Conditioning:
30-20-10
Cal row
Overhead lunges
Resistance:
Deadlifts 50kg 10 x 2
Power cleans 30kg 10 x 2
Hang clean + jerk 25kg 10 x 2
Intensity:
250m ski
12 burpees
12 clusters 7.5kg
12 hanging tucks
repeat:
250-9-9-9
250-6-6-6
250-3-3-3
09/02/2022
500m row
Circuit x 3
1000m row
Circuit x 2
1500m row
Circuit x 1
Circuit:
5 burpees
10 GTOH 20kg
20 lunges 20kg
14/02/2022
Buy in: 25 cal bike
5 power clean 25kg
5 burpees
x 6
5 thrusters 20kg
5 box jumps
x 6
Buy out: 25 cal bike
16/02/2022
Conditioning:
Every 90 seconds x 20:
5 cal + 5 burpees
5 cal + 5 DB clean & press
5 cal + 5 DB step ups
5 cal + 5double DB snatch
Core:
10 hanging tucks
10 rainbow slams
30 sec pike stand
x 3
21/02/2022
Buy in: 25 cal row
10 bar complex*
10 burpees
10 cal ski
x 5
Buy out: 25 cal row
24/02/2022
Conditioning:
400m row
30 overhead lunges 10kg
20 cal bike
10 devil press 7.5kg
x 3
Intensity:
6 power cleans
8 push press
10 hanging tucks
x 3
HOME WORKOUT 1
10 burpees
20 overhead lunges
30 single DB snatch
10 burpees
20 overhead lunges
30 single DB thruster
10 burpees
20 ovrehead lunges
30 single DB clean and press
PLUS
10 TTDB
20 russian twists with DB
30 sec pike / hollow hold
x 3
HOME WORKOUT 2
Set a timer (Seconds app recommended) for 30 seconds x 16/20
30 sec burpees + 30 sec DB clean and press + 30 sec rest
30 sec burpees + 30 sec DB lunges + 30 sec rest
30 sec burpees + 30 sec TTDB + 30 sec rest
30 sec burpees + 30 sec DB snatch + 30 sec rest
x 4/5
HOME WORKOUT 3
20-15-10-5
Hang squat clean
Press up
20-15-10-5
Push press
TTDB
20 overhead lunges
20 drop squats
x 3
15-12-9
Devil press
DB clusters
02/03/2022
Conditioning:
24 cal row
6 complex*
12 lunges
x 4
*complex:
Deadlifts +power clean + hang squat clean + thruster + push press
Intensity:
6 burpee step up
8 box jumps
10 alternating DB snatch
x 4
07/03/2022
Conditioning:
5-10-15-10-5
Cal row + cal bike
Resistance:
Deadlifts 55kg 10 x 3
Chest press 10kg + Bent over row 25kg
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
x 3
10/03/2022
Warm up: 1000m row
Conditioning:
E5MOM x 6
8 clean and press
10 lunges
10 burpees
10 lunges
8 clean and press
Intensity:
10 min AMRAP:
10 cal bike
10 box jumps
Score: 4+10
21/03/2022
Conditioning:
Buy in: 30 cal row
10 DB lunge complex
10 burpees
10 cal ski
x 3
Buy out: 30 cal row
Intensity:
6 cal bike sprint
12 alt DB snatch 12.5/15kg
6 cal bike sprint
Rest 2 min
Scores: 1:37 / 1:45 / 1:42
23/03/2022
Conditioning:
10 cal ski
20 step ups
30 deadlifts 40kg
10 cal ski
20 step ups
30 power cleans 25kg
10 cal ski
20 step ups
30 Hang squat cleans 20kg
10 cal ski
20 step ups
30 push jerk 25kg
Core:
8 hanging tucks
10 sit ups
12 rainbow slams
x 3
28/03/2022
1200m row with 5 x 100m intervals
Conditioning:
1-2-3-4-3-2-1
Barbell complex*
4-8-12-16-12-8-4
Burpees
*complex:
6 power cleans
5 hang squat cleans
4 lunges
3 push press
30/03/2022
Conditioning:
12-9-6-3
Cal bike + deadlifts 50kg
12-9-6-3
Cal row + press ups
12-9-6-3
Cal ski + push press 20kg
Intensity:
6 DB burpee step up
8 box jumps
10 DB snatch 12.5kg
x 3
04/04/2022
Conditioning:
20 cal row
20 overhead lunges
x 3
Resistance:
20-15-10-5
Deadlifts + press ups
20-15-10-5
Squats + push press
Intenisty:
10 min AMRAP:
10 DB snatch RHS
5 burpees
10 DB snatch LHS
5 TTDB
06/04/2022
Conditioning:
200m ski
5 burpees
x 5
Resistance:
Deadlifts 55kg 10 x 3
Power cleans 30kg 10 x 3
Front squat 25kg 10 x 3
Intensity:
3 min work 2 min rest:
10 snatch + push press + O/H lunge RHS
10 snatch + push press + O/H lunge LHS
Max cal bike
11/04/2022
Conditioning:
40-30-20-10
Cal row + step ups
Resistance:
12 deadlifts
9 power cleans
6 push press
3 front squats
x 3
Intensity:
10 min AMRAP:
10 DB snatch RHS
5 burpees
10 DB snatch LHS
5 burpees
13/04/2022
Conditioning:
5-10-15-10-5
Cal bike + cal ski
Resistance:
Deadlifts 50kg 10 x 3
Bench press 20kg + TRX row 10 x 3
Intensity:
12 min AMRAP:
8 snatch RHS
6 O/H lunge RHS
4 burpees
8 snatch LHS
6 O/H lunge LHS
4 burpees
18/04/2022
Conditioning:
25 cal bike
20 overhead lunges
15 KB swings
10 toes to KB
x 4
Intensity:
10 min AMRAP:
10 cal row
5 burpees
5-10-15-etc GTOH 25kg
21/04/2022
Conditioning:
10-15-10
row-bike-row
Rest 2 min
x 2
10-15-10
bike-row-bike
Rest 2 min
x 2
Intensity:
10-8-6-4-2
Power snatch + overhead squat
Step ups (each)
Burpees
Cal ski
25/04/2022
Conditioning:
400m row
10 DB clean & press
10 DB step ups
10 single DB devil press
10 TTDB
x 4
Intensity:
10 min AMRAP:
10 cal bike
15 KB swings
20 drop squat to KB
Score: 3+9
27/04/2022
Conditioning:
250m ski
20 GTOH 25kg
5 burpees
250m ski
15 GTOH 25kg
10 burpees
250m ski
10 GTOH 25kg
15 burpees
250m ski
5 GTOH 25kg
20 burpees
Core:
10 hanging tucks
5 O/H squats
10 sit ups
5 o/h squats
x 3
02/04/2022
Conditioning:
1000m row @ 2:30
750m row @ 2:20
500m row @ 2:10
250m row @ 2:00
Resistance:
Press ups + TRX row 10 x 3
Intensity:
30 calorie bike
30 power cleans 25kg
30 DB push press 7.5kg
30 DB step ups 7.5kg
3 burpee EMOM
04/05/2022
Conditioning:
30-20-10
Cal bike + overhead lunges
Resistance:
Deadlifts 45kg 10 x 3
Chest press 10kg + Bent over row 25kg
10 x 3
Shoulder press 17.5kg 10 x 3
Intensity:
3 min work 2 min rest x 2
5 burpees
10 box jumps
20 DB snatch
Max cal ski
09/05/2022
Conditioning:
10 cal bike
20 BW lunges
x 5
Resistance:
20-15-10-5
Power cleans + press ups + TRX row
Intensity:
30 sec ski + 30 sec burpees + 30 sec rest
30 sec ski + 30 sec DB clean and press + 30 sec rest
30 sec ski + 30 sec DB step ups + 30 sec rest
x 3
11/05/2022
Conditioning:
24 cal row
6 barbell complex* 20kg
12 lunges
x 4
*complex:
deadlifts
power clean
hang squat clean
thruster
push press
Intensity:
10 min AMRAP
10 DB snatch RHS
5 burpees
10 DB snatch LHS
5 burpees
Score: 3 rounds
16/05/2022
Conditioning:
10 cal ski
5 DB complex (clean/lunge L&R/push press)
5 burpees
x 5
Resistance:
Deadlifts 45kg + Chest press 10kg + Bent over row 25kg
10 x 3
Intensity:
10 min AMRAP:
10 cal bike
15 KB swings
20 drop squats
Score: 3+10
18/05/2022
Conditioning:
15 cal row
20 power cleans 25kg
20 high step ups
15 cal row/ski
20 push press 20kg
20 DB snatch 10kg
15 cal row
20 press ups
20 DB thruster 10kg
x 2
Intensity:
EMOM
A: 6/7/8/9 cal bike
B: 6/7/8/9 burpees
C: 12/14/16/18 slams
23/05/2022
Conditioning:
Buy in: 30 cal row
1-2-3-3-2-1
Barbell complex*
3-6-9-9-6-3
Burpee
Buy out: 30 cal row
*complex:
6 power cleans
5 hang squat cleans
4 front rack lunges
3 push press
25/05/2022
Conditioning:
400m ski
16-12-8
Single DB clean & press + step up
400m ski
16-12-8
Single DB thruster + box jumps
400m ski
16-12-8
Single DB snatch + burpee
Core:
10 hanging tucks
30 sec pike hold
x 3
30/05/2022
Conditioning:
20 cal bike
10 power cleans
5 push press
10 front squats
5 push press
x 4
Intensity:
1 min max efforts:
DB step ups 14/11/12
Burpees 8/7/7
DB snatch 16/16/18
Box jumps 7/8/9
Ski cals 7/10/12
Rest
x 3
02/06/2022
Conditioning:
15 cal row
10 barbell lunge complex
5 burpees
X 5
Intensity:
45 sec bike+ 45 sec DB snatch + 30 sec rest
45 sec bike + 45 sec DB thruster + 30 sec rest
45 sec bike + 45 sec TTDB + 30 sec rest
X 3
Core:
10 hanging tucks
30 sec pike hold
X 3
06/06/2022
Conditioning:
24 cal row
6 complex*
12 lunges
25kg
x 3
*complex: power clean + hang squat clean + thruster + push press
Intensity:
4 min AMRAP 2 min rest x 3
4 cal bike
4 burpees
4 DB snatch (each)
Scores: 2+8 / 2+8 / 2+13
08/06/2022
Conditioning:
2km ski + 2 burpee EMOM
Intensity:
10-8-6-4-2
Power snatch + O/H squat 15kg
Hanging tucks
Box jumps
Bike cals
13/06/2022
Conditioning:
400m row
30 high DB step ups
20 DB snatch
10 TTDB
5 burpees
x 4
Intensity:
10 min AMRAP
10 cal bike
10 box jumps
20/06/2022
Conditioning:
1500m row: 100m intervals
Intensity:
5 power cleans 25kg
5 burpees
x 10
5 thrusters 15kg
5 box jumps
x 10
22/06/2022
Conditioning:
25 cal ski
5 DB complex 10kg
5 burpees
x 5
25 cal ski
Intensity:
6 cal bike
12 DB snatch 10kg
6 cal bike
Rest 2 min
2:12 / 2:05 / 1:37
28/06/2022
Conditioning:
10 cal bike
20 cal row
10 cal bike
Rest 2 min
x 3
10 cal row
20 cal bike
10 cal row
Rest 2 min
x 3
Intensity:
10 min AMRAP:
10 DB snatch RHS
5 burpee
10 DB snatch LHS
5 burpee
29/06/2022
Conditioning:
20-15-10-5
Power clean + push press + squat
10 cal ski
10 overhead lunges
x 5
Intensity:
12-9-6
Burpees + Box jump + TTDB
04/07/2022
500m row
10 overhead lunges
5 burpees
x 5
500m row
10 alt DB snatch
5 box jumps
x 5
500m row
10 single DB thruster
5 hanging tucks
x 5
500m row
06/07/2022
Conditioning:
20-15-10-5
Cal ski + bike
1-2-3-2-1 Barbell complex*
4-8-12-8-4 Burpees
*complex: 6 p clean + 5 hang squat clean + 4 front lunges + 3 push press
11/07/2022
Conditioning:
20 cal ski
10 power clean
5 burpees
10 push press
5 burpees
10 front squat
x 3
Intensity:
5 cal bike
10 snatch
5 cal bike
Rest 1:30
Times: 1:51 / 1:45 / 1:14
25/07/2022
Conditioning:
E5MOM:
400m ski
6 burpees
8 DB push press
10 DB snatch
x 5
Intensity:
12 min AMRAP:
10 cal bike
10 step ups
5-10-15-etc GTOH 20kg
03/08/2022
Conditioning:
5 cal bike + 10 cal row + 5 cal bike
x 5
Intensity:
1 min max efforts:
Burpees: 11/11/7
Step ups: 16/16/14
TTDB: 12/10/10
DB snatch: 25/25/20
Ski cals: 12/11/11
Rest 2 min
08/08/2022
500m row
10 O/H lunges + 5 burpees x 5
500m row
10 alt DB snatch + 5 burpees x 5
500m row
10 single DB thruster + 5 burpees x 5
500m row
Pace 2:20/500m
10/08/2022
Resistance:
Deadlifts 50kg 10 x 2
Power cleans 30kg 10 x 2
Front squats 25kg 10 x 2
Thruster 20kg 10 x 2
Push press 25kg 10 x 2
Intensity:
4 min AMRAP 2 min rest x 2
6 cal bike
8 box jumps
10 DB snatch
Score: 2+6 / 2+8
15/08/2022
Conditioning:
24 cal row
12 GTOH 20kg
24 lunges 20kg
x 4
Intensity:
6 burpees
8 box jumps
10 DB snatch
x 3
17/08/2022
Warm up:
30 cal bike
Conditioning:
10 deadlift
5 burpees
10 power clean
5 burpees
10 push press
X 3
Intensity:
4 min amrap 2 min rest
6 cal ski
8 box jumps
10 snatch
Scores: 2+18 / 2+19 / 2+16
22/08/2022
Conditioning:
E5MOM:
400m row/ski
6 burpees
8 DB push press
10 step ups
x 5
Intensity:
10 min AMRAP:
10 cal bike + 10 box jumps
Score: 4+10
24/08/2022
Conditioning:
12 cal row
12 box overs
6 heavy deadlifts 65kg
x 6
Intensity:
12 min AMRAP
6 cal bike
6 push press 25kg
3-6-9-etc devil press 7.5kg
Score: 12+14
08/09/2022
Conditioning:
24 cal row
12 step over
6 GTOH 25kg
X 4
Intensity:
12 snatch
6 hanging tuck
12 thruster
6 burpees
X 4
14/09/2022
Conditioning:
1000m ski
2 burpee EMOM
Intensity:
15-12-9-6-3
Power clean 25-37.5kg
Push jerk 25-37.5kg
Lunge 25-37.5kg
Box jump
Bike cal
16/09/2022
Conditioning:
400m row
30 DB snatch 10kg
20 step ups
10 box jumps
Intensity:
6 power snatch 20kg
8 hanging tucks
6 overhead squats 20kg
4 burpees
x 4
19/09/2022
Conditioning:
1000m ski + 2 burpee emom
Intensity:
Circuit x 3
10 cal bike
Circuit x 2
20 cal bike
Circuit x 1
30 cal bike
Circuit:
10 power cleans
10 push press
10 lunges
21/09/2022
Conditioning:
E5MOM x 5
400m ski/row
6 burpees
8 DB push press
10 step ups
Intensity:
10-8-6-4-2
Power clean 30kg
Box jump
Hanging tucks
27/09/2022
Conditioning:
10 cal row
5 power cleans 25kg
5 push press 25kg
5 front squats 25kg
X 5
Intensity:
45 sec ski/bike + 45 sec burpee + 30 sec rest
45 sec ski/bike + 45 sec snatch + 30 sec rest
45 sec ski/bike + 45 sec DB step up + 30 sec rest
X 4
29/09/2022
Conditioning:
Buy in: 25 cal bike
5 DB lunge complex 10kg
5 burpees
5 hanging tucks
X 5
Buy out: 25 cal bike
Intensity:
20 cal ski + 20 power snatch 20kg
15 cal ski + 15 overhead squat 20kg
10 cal ski + 10 power snatch + overhead squat 20kg
04/10/2022
Conditioning:
24 cal row
6 complex
12 lunges
X 4
Complex: deadlift + power clean + hang squat clean + thruster + push press
Intensity:
10 min amrap
5 burpees
5 box jumps
10 snatch 10kg
11/10/2022
Conditioning:
10 cal bike + 20 KB swings
X 3
Resistance:
15-12-9-6-3
Deadlift 35-55kg
Press up
Trx
Hanging tuck
Intensity:
10 cal ski + 10 snatch 10kg
10 cal ski + 10 thruster 2 x 7.5kg
10 cal ski + 10 devil press 2 x 7.5kg
10 cal ski + 10 thruster 2 x 7.5kg
10 cal ski + 10 snatch 10kg
13/10/2022
Warm up:
250m row + 10 O/H lunges x 4
Conditioning:
E4MOM x 5
6 DB push press 10kg
8 DB snatch 10kg
10 (6) burpees
8 DB snatch 10kg
6 DB push press 10kg
Intensity:
1000m ski for time
4:54
18/10/2022
Conditioning:
20 cal row
10 power clean 25kg
5 burpees
10 push press 20kg
5 burpees
10 back squats 30kg
X 5
Intensity:
6 cal bike
12 DB snatch 10kg
6 cal bike
Rest 60 sec
X 3
20/10/2022
Conditioning:
30-20-10
Cal bike + step ups
Resistance:
Deadlifts 45kg + Trx row
10 x 3
Intensity:
6 hang snatch + 6 o/h lunge RHS
6 hang snatch + 6 o/h lunge LHS
6 burpees
12 hanging tuck
X 3
08/11/2022
Conditioning:
20-16-12-8-4
Cal row + step up
Resistance:
Deadlifts + Press ups + TRX row
10 x 3
Intensity:
8 min AMRAP:
6 cal bike
6 DB snatch
2-4-6-etc burpee
4 min rest
8 min AMRAP:
6 cal ski
6 DB push press
2-4-6-etc burpee
10/11/2022
Conditioning:
500m row
20 lunges 25kg
20 DB snatch 10kg
5 burpee box jumps
X 5
Intensity:
10 min max cals:
30 sec ski + 30 sec plank
Score: 54 cals
15/11/2022
Conditioning:
EMOM x 24
Min 1: 6 cal bike
Min 2: 8 deadlifts 50kg
Min 3: 10 DB clean & press
Min 4: rest
Resistance:
Chest press 10kg + Bent over row 25kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
5-4-3-2-1 devil press
10-8-6-4-2 cal ski
17/11/2022
Conditioning:
24 cal row
12 GTOH 20kg
24 lunges 20kg
x 4
Intensity:
EMOM: 5-6-7-8-etc to failure
Min 1: Cal bike
Min 2: DB snatch each arm
22/11/2022
Conditioning:
20 cal ski + 20 cal bike + 5 burpees
15 cal ski + 15 cal bike + 5 burpees
10 cal ski + 10 cal bike + 5 burpees
15 cal ski + 15 cal bike + 5 burpees
20 cal ski + 20 cal bike + 5 burpees
Intensity:
5 hang snatch + 5 thruster + 5 O/H lunge RHS
5 hanging tucks
5 hang snatch + 5 thruster + 5 O/H lunge LHS
5 hanging tucks
X 3
25/11/2022
Conditioning:
20 cal row
10 deadlifts 45kg
5 burpee
10 press ups
5 burpees
10 sit ups
X 4
Intensity:
12 min amrap
12 cal ski
6 box jump over
3-6-9-etc GTOH 25kg
01/12/2022
Conditioning:
24 cal row
6 GTOH 30kg
12 lunges
X 4
Intensity:
12 cal ski
10 snatch
8 cal bike
6 burpees
X 4
06/12/2022
Conditioning:
Row 1000m
Resistance:
Deadlift 50kg + press up 10 x 3
Squat 40kg + Trx 10 x 3
Intensity:
6 min amrap
6 cal ski
6 clean and press
6 step ups
3 min rest
6 min amrap
6 cal bike
6 snatch
6 box jumps
09/12/2022
Conditioning:
12 cal ski
12 step overs
6 GTOH
X 4
Intensity:
6 burpees
8 snatch
10 cal bike
X 4
13/12/2022
Conditioning:
500m row in 100m intervals
Resistance:
12-9-6-3
Deadlifts 45kg
Press ups
TRX row
Hanging tucks
Intensity:
45 sec bike + 45 sec DB clean & press + 30 sec rest
45 sec bike + 45 sec DB step ups + 30 sec rest
X 4
15/12/2022
Conditioning:
500m row
40 step ups
30 snatch
20 cal bike
10 ttdb
X 3
20/12/2022
Conditioning:
20 cal row
10 deadlifts
5 burpee
10 press ups
5 burpees
10 sit ups
X 3
Intensity:
9 min ladder
Ladder 3-6-9
Cal ski
Plate snatch
Overhead lunges
12/01/2022
Conditioning:
400m row/ski
12 DB snatch
6 burpees
12 step ups
6 box jumps
12 DB push press
X 4
Resistance:
Deadlifts + press ups + TRX row
10 x 3
17/01/2022
Conditioning:
500m row + 5 burpees
Resistance:
Deadlifts 50kg 10 x 3
Flye 5kg + chest press 10kg 10 x 3
Trx row + shoulder press 15kg 10 x 3
Intensity:
10 min AMRAP:
10 cal ski
10 DB snatch
10 DB step ups
19/01/2022
24 cal ski then:
4 barbell complex
12 lunges
X 3
Intensity:
20 cal row
16 snatch
12 cal bike
8 burpees
Rest 2 min
X 4
24/01/2023
Conditioning:
30-20-10 cal row + overhead lunges
Resistance:
Deadlifts 50kg 10 x 3
Chest press 10kg + TRX row 10 x 3
Press up + bent over row 20kg 10 x 3
Intensity:
3 min work 1:30 rest x 3
5 burpees
10 DB push press
20 step ups
Max cal bike
26/01/2023
Conditioning:
10 cal row + 15 cal bike + 10 cal row
Rest 2 min
X 2
10 cal bike + 15 cal row + 10 cal bike
Rest 2 min
X 2
Intensity:
10 DB snatch
5 burpees
5 hanging tucks
X 5
Core:
30 sec hollow + 30 sec plank + 30 sec rest x 3
31/01/2023
Conditioning:
10 cal ski + 5 burpee x 5
Resistance:
Deadlifts 50kg
Squat 40kg + cable row 30kg 10 x 3
Shoulder press 17.5kg + tucks 10 x 3
Intensity:
8 min ladder
4-8-12-etc cal bike + alt hang snatch
02/02/2023
Conditioning:
24 cal row
6 barbell complex
12 lunges
X 4
Complex:
Deadlift + power clean + thruster + push press
Intenisty:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec DB snatch + 30 sec rest
X 3
07/02/2023
Conditioning:
30-20-10
Cal bike + step ups
Resistance:
Deadlift 50kg 10 x 3
Chest press 10kg + cable row 10 x 3
Shoulder press 17.5kg + pull down 10 x 3
Intensity:
10 min max cal ski
30 sec ski + 30 sec plank
53 cals!
16/02/2023
Conditioning
300:200 row x 2
Resistance:
Deadlift 50kg + chest press 10kg 10 x 3
Squat 40kg + row 25kg 10 x 3
Pull-down 30kg + TTDB
Intensity:
4 min AMRAP 2 min rest
AMRAP 1:
8 cal bike + 8 step ups
Score: 1+12 / 2+ 0
AMRAP 2:
8 cal ski + 8 clean & press
Scores: 2+8 / 3+0
23/02/2023
Conditioning:
12 cal row
12 step over
6 GTOH 25kg
X 4
Resistance:
Squat + pulldown 10 x 3
Row + chest press 10 x 3
Intensity:
10 cal bike
5 devil press
10 cal bike
Rest 2 min
2:30 / 2:32 / 3:15
02/03/2023
Warm up:
600m Ski + 2 burpee emom
Resistance:
Deadlift 50kg + chest press 10kg 10 x 3
Squat 35kg + row 10 x 3
Pull-down + shoulder press 17.5kg 10 x 3
Biceps + triceps 10 x 3
Intensity:
45 sec bike + 45 sec step up + 30 sec rest
45 sec bike + 45 sec thrusters + 30 sec rest
X 3
23/03/2023
Conditioning:
20 cal row
16 OH lunges
12 press ups
8 deadlifts
X 3
Resistance:
Chest press 10kg + row 25kg 10 x 3
Pull-down 30kg + shoulder press 15kg 10 x 3
Intensity:
3 min work 1:30 rest
5 burpees
10 alt DB snatch
10 DB step ups
Max cal bike
30/03/2023
Conditioning:
12 cal row
6 burpee box over
6 GTOH
X 3
24 cal row
6 burpee box over
6 GTOH
X 2
24 cal row
6 burpee box over
6 GTOH
X 1
Intensity:
8 min ladder:
4-8-12 cal bike + alt snatch
Score: 16+5
04/04/2023
Conditioning:
10-8-6-4-2 bike cal + DB snatch
Resistance:
Deadlift 50kg 10 x 3
Row 30kg 10 x 3
Flye + chest press 10kg 10 x 3
Pull-down 35kg 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
12 min AMRAP
12 cal ski +
2 DB burpee + 4 DB c&p + 6 DB step ups x 2
06/04/2023
Conditioning:
400m row
30 step ups
20 snatches
10 hanging tucks
X 4
Intensity:
10 min AMRAP:
10 cal bike
10 box jumps
5-10-15-GTOH
11/04/2023
Conditioning:
20-16-12-8-4
Cal ski + lunges
Resistance:
Deadlift 50kg 10 x 3
Row + bench 25kg 10 x 3
Pull-down + shoulder press 15kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
8 cal bike
8 alt snatch
8 box jumps
Score: 1+8 / 1+16 / 1+18
13/04/2023
Conditioning:
30 cal row buy in
10 power clean
10 push press
10 lunges
X 3
30 cal row buy out
Intensity:
15 min AMRAP:
250m ski
5 burpees + 10 DB step up
250m ski
5 hanging tucks + 10 DB snatch
18/04/2023
Conditioning:
10 cal row + 10 plate snatch + 10 O/H lunges
X 3
Resistance:
Deadlift 50kg 10 x 3
Row + bench 25kg 10 x 3
Pull-down + shoulder press 15kg 10 x 3
Biceps 15kg + triceps 10 x 3
Intensity:
12 min AMRAP:
12 cal bike +
2 burpees + 4 DB step up + 8 DB snatch x 3
02/05/2023
Conditioning:
10 cal row + 30 sec rest x 5
Resistance:
Deadlifts 50kg + chest press 10kg 10 x 3
Row 30kg + shoulder press 15kg 10 x 3
Pull-down 35kg + TTDB 10 x 3
Intensity:
8 cal bike + 4 burpees + 8 cal bike
Rest 1 min
X 3
04/05/2023
Conditioning:
400m row
30 overhead lunges
20 snatch
10 hanging tucks
X 4
Resistance:
Press ups + bicep curls 10 x 3
TRX row + Tricep extension 10 x 3
09/05/2023
Conditioning:
10 cal row effort
30 sec rest
X 5
Resistance:
Deadlifts 50kg + chest press 10kg 10 x 3
Row 30kg + shoulder press 15kg 10 x 3
Pull-down 30kg + TTDB 10 x 3
Intensity:
15 min amrap:
5 burpees
10 cals
5-10-15 GTOH
11/05/2023
Conditioning;
30-20-10
Cal bike + step ups
Resistance:
Flyes + press ups 10 x 3
Pull-down + sit ups 10 x 3
Biceps + triceps 10 x 3
Intensity:
10-8-6-4-2
Power cleans 30kg
Devil press
Hanging tuck
Cal ski
16/05/2023
Conditioning:
3 x 500m row
60 sec rest
Resistance:
Deadlifts + straight arm
Flye + chest press
Row + ttdb
Intensity:
45 sec ski + 45 sec DB step up + 30 sec rest
45 sec ski + 45 sec DB clean and press + 30 sec rest
X 4
17/05/2023
12 cal ski
6 power clean
12 step ups
6 burpee
X 4
12 cal row
6 push press
12 lunges
6 box jumps
X 4
6 min amrap:
6 cal bike
2-4-6-etc DB snatch
23/05/2023
Conditioning:
10 cal bike
10 plate snatch
10 overhead lunge
X 3
Resistance:
Deadlift + SA pull-down
Row + bench
Pull-down + shoulder press
Intensity:
3 min work 1 min rest
5 burpee
10 alt snatch
10 DB step ups
Max cal ski
25/05/2023
500m row
5 GTOH
20 burpees
500m row
10 GTOH
15 burpees
500m row
15 GTOH
10 burpees
500m row
20 GTOH
5 burpees
16/06/2023
15 cal ski
12 deadlift 45kg
9 press up
6 clean and press 7.5kg
3 burpees
X 3
Resistance:
Row + sit up 10 x 3
Pull-down + leg raise 10 x 3
Intensity:
12 min amrap
6 cal bike
12 step over
3-6-9-etc GTOH
29/06/2023
Conditioning:
20-16-12-8-4
Cal ski + overhead lunges
Resistance:
Deadlift + chest press 10 x 3
Row + shoulder press 10 x 3
Pull-down 10 x 3
Intensity:
12 min AMRAP:
12 cal bike +
4 burpee + 4 clean and press + 4 DB step up x 2
04/07/2023
12 cal bike
12 GTOH
12 lunges
X 3
Chest press 10kg + row 25kg 10 x 3
Pull-down 30kg + TTKB 10 x 3
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec clean and press + 30 sec rest
45 sec ski + 45 sec step up + 30 sec rest
X 3
06/07/2023
Conditioning:
20 min AMRAP:
400m row
20 single clean and press
20 single step ups
10 press ups
10 sit ups
Resistance:
Deadlift + Trx + pull-down
Intensity:
10 min AMRAP:
5 burpee + 10 snatch
150m ski
5 box jump + 10 OH lunges
150m ski
11/07/2023
Conditioning:
12 cal ski
12 step overs
6 GTOH 25kg
X 4
Resistance:
Deadlift 45kg + chest press 10kg 10 x 3
Squat 35kg + cable row 30kg 10 x 3
Pull-down 30kg 10 x 3
Intensity:
3 min work 1 min rest x 3
5 burpee
10 alt snatch
10 o/H lunges
Max cal bike: 9/15/13