HOPE BOOTH
01/02/2021
Warm up:
5 walkouts
10 plank taps
15 air squats
x 3
Resistance:
Split squats 10 x 3
Single glute bridges 10 x 3
Bent over row 10kg
Press ups
10 x 3
Conditioning:
1:30 cardio effort
20 lunges
x 2
(30s step run / 30s drop squats / 30s step run)
HIIT:
12-9-6-3
Burpees
Thrusters
Box jumps
Homework: If you have the time try to do 2 x 30 second planks any day you don’t train.
I would also recommend having a look at or doing a free trial of a yoga app called Down Dog - it's a really great flexible app where you can adjust the time/music/boost/instruction/voice/everything to suit you. I would really recommend using it for stretch and mobility work! It’s a subscription service but they often have free trials or really good deals on (I only paid £20 for a year when I last renewed on Black Friday!)
03/02/2021
1 min cardio effort
(20s jog / 20s high knees / 20s jog)
10 press ups
20 squats
1 min cardio effort
(20s skaters / 20s drop squats / 20s skaters)
10 tricep dips
20 lunges
x 3
Core:
20 seconds side plank right
10 c-crunch
20 seconds side plank left
x 3
Homework: PLANKS + Walk or yoga on Friday or Saturday
08/02/2021
Warm up:
5 walkout to tap
10 squat and overhead reach
x 2
Resistance:
10 split squat right leg
10 press ups
10 split squat left leg
10 bent over rows
x 4
Core:
10 c-crunch
30 second plank
x 3
HIIT:
12 minute AMRAP:
3-6-9-12-etc
Burpees
Thrusters
Lunges (each leg)
Score: 12 + 30
10/02/2021
10 burpees
15 walkouts
20 squats
10 burpees
15 thrusters
20 lunges
10 burpees
15 press ups
20 drop squats
x 2
Hiit:
30:15
Step run
Step jump
Mountain climbers
Rest 1 min
x 3
15/01/2021
Warm up:
5-4-3-2-1
Walk out to plank tap
50-40-30-20-10
Jumping Jacks
Supersets:
Split squats
Press ups
10 x 3
Goblet squats
Single shoulder press
10 x 3
HIIT:
10 min AMRAP:
10 burpee box jumps
10 reverse lunges
10 sit ups
Score: 4 + 27
16/02/2021
Part One:
10 walkouts
10 DB curl and press
10 DB squats
10 tricep dips
10 sit ups
x 3
Part Two:
1:30 min cardio effort
(30 sec step run / 30 sec drop squats / 30 sec step run))
20 x lunges
x 3
Part Three:
15-12-9
DB cluster
Burpee
Box jumps
Homework: Here are some link to two short workouts I think you’d be fine getting on with at home if you fancy an extra workout this weekend! Alternatively a walk or a yoga is absolutely fine - just try get your body moving at least one day between our Wednesday and Monday sessions!
For this one just substitute the deadlifts for squats, and the power cleans you can change for clean & press / thrusters / push press or even snatches!
For this one the hang squat clean is just a fancy sounding name for bringing the dumbbells ups to your shoulders and dropping into a squat as you catch them- like the first half on the cluster with no press! And the burpees over dumbbells can just be regular burpees of course - we’ll be moving lower down the steps until your burpees on the floor, and then we’ll take on chest to floor burpees! Hope you’re as excited as I am about your burpee journey!
22/02/2021
Warm up:
5 walkouts
20 jumping jacks
5 walkouts
15 drop squats
5 walkouts
10 squat jumps
Resistance:
20-15-10-5
KB squats
Press ups
20-15-10-5
KB RDL
DB push press
20-15-10-5
DB lunges
Tricep dips
HIIT:
10 snatch RHS
10 thruster RHS
5 burpees
10 snatch LHS
10 thruster LHS
5 burpees
x 3
24/02/2021
Part One:
Cardio - DB Lunges - DB Thrusters - Burpees
2 min - 10 - 10 - 10
2 min - 8 -8 - 8
2 min - 6 - 6 - 6
2 min - 4 - 4 - 4
2 min - 2 - 2 - 2
Part Two:
9 min AMRAP:
3-6-9-12-etc
DB snatch each arm
6-12-18-24-etc
Drop squat
Score: 15 & 30
01/03/2021
15 burpees
30 DB squats
30 press ups
15 burpees
30 lunges (each)
30 c-crunch
15 burpees
30 RDL
30 shoulder press
15 burpees
30 glute bridges
30 ab cycles (each side)
03/03/2021
10 DB squats
10 DB snatch each arm
x 3
10 press ups
10 DB thruster each arn
x 3
10 walkouts
10 ab cycles each side
x 3
Finisher:
10-8-6-4-2
DB complex*
Burpees
*complex:
1 clean
1 lunge each leg
1 push press
08/03/2021
Resistance:
10 walkouts
15 squats
20 single arm push press
x 2
10 press ups
15 c-crunch
20 single snatch
x 2
X 2
Conditioning:
20:20:20
step run / drop squat / step run
20 lunges
x 3
HIIT:
15-12-9-6-3
Burpee
DB cluster
10/03/2021
Circuit:
40 jumping jacks
30 lunges
20 single dumbbell push press
10 dumbbell sit ups
x 3
HIIT:
5 DB snatch each arm
5 box jumps
x 6
5 DB clusters each arm
5 burpees
x 6
HOME WEIGHTS WORKOUT:
Superset:
KB squats
Press ups
10 x 3
Split squats (each leg)
Barbell bent over row
10 x 3
KB RDL
Barbell shoulder press
10 x 3
Barbell bicep curls
Tricep dips
10 x 3
16/03/2021
Resistance:
20-15-10-5
KB squat to high pull
Sit ups
20-15-10-5
Clean and press
Tricep dips
20-15-10-5
Push press
Lunges
Triple Tabata:
Step run + box jump
Burpees + skaters
Mountain climbers + drop squats
17/03/2021
4 min AMRAPS
2 min rest
x 3
AMRAP 1
10 thruster
10 lunges
10 burpees
AMRAP 2
10 double snatch
10 squats
10 sit ups
AMRAP 3
10 push press
10 drop squats
10 walkout + jump in
x 3
Homework:
Weights workout + finisher:
10-8-6-4-2
Burpee
DB snatch (double if you’re feeling strong!)
Box jump (second step)
24/03/2021
Main workout:
15 burpees
30 KB squats
30 press ups
15 burpees
30 barbell lunges
30 barbell push press
10 burpees
20 KB squats
20 press ups
10 burpees
20 barbell lunges
20 barbell push press
5 burpees
10 KB squats
10 press ups
5 burpees
10 barbell lunges
10 barbell push press
HIIT circuit:
40 high knees
30 drop squats
20 KB swings
10 barbell clean & press
x 3 (two completed due to time)
Homework:
Weights workout + finisher:
15 burpees
15 barbell thrusters
30 barbell lunges
10 burpees
10 barbell thrusters
20 barbell lunges
5 burpees
5 barbell thrusters
10 barbell lunges
29/03/2021
Endurance conditioning:
50-40-30-20-10
Lunges
25-20-15-10-5
Bar thrusters
HIIT:
50 quick steps
10 burpees
10 drop squats
10 burpees
50 quick steps
Rest 2 min
X 3
05/04/2021
15 burpees
30 squats
30 lunges
15 burpees
30 press ups
30 clean & press
15 burpees
30 RDL
30 glute bridges
15 burpees
30 sit ups
30 leg raises
07/04/2021
Conditioning:
1 min cardio effort
30 push press
30 lunges
2 min cardio effort
20 push press
20 lunges
3 min cardio effort
10 push press
10 lunges
HIIT:
4 min AMRAP 2 min rest x 3
10 burpees
10 step jump
10 thrusters
10 sit ups
HOMEWORK:
Regular weights workout + finisher:
10 bar complex*
10 burpee + low box jump
50 quick steps
x 3
*complex:
clean bar to shoulders
lunge right leg
lunge left leg
push bar overhead
return to start position
12/04/2021
Conditioning:
21-18-15-12-9-6-3
Burpees
Squats
21-18-15-12-9-6-3
Single push press
Sit ups
HIIT:
10 box jumps
10 lunges
x 5
Tabata:
Step run + mountain climbers
14/04/2021
Cardio effort = 20 sec step run + 20 sec drop squats x 2
Cardio effort
15 squats
15 press ups
15 sit ups
Cardio effort
12 squats
12 press ups
12 sit ups
Cardio effort
9 squats
9 press ups
9 sit ups
Cardio effort
6 squats
6 press ups
6 sit ups
Cardio effort
3 squats
3 press ups
3 sit ups
HIIT:
3 min AMRAP 2 min rest x 3
10 burpees
10 thrusters
10 lunges
Homework:
5 walkouts
10 burpees
15 drop squats
20 lunges
30 skaters
40 step run right leg
50 jumping jacks
40 step run left lef
30 skaters
20 lunges
15 drop squats
10 burpees
5 walkouts
19/04/2021
Repeat x 2:
10 cal bike
15 deadlifts 35kg
20 thrusters 7.5kg
30 lunges
x 2
10 burpees
15 squats 25kg
20 snatches 7.5kg
30 step ups
x 2
21/04/2021
Upper body:
10 shoulder press
10 burpees
10 sit ups
10 press ups
10 burpees
10 leg raises
x 3
Lower body:
20 lunges
15 thrusters
x 4
HIIT:
Double tabata (20:10 x 8)
Ladder run + drop squat
Mountain climber + skaters
26/04/2021
Resistance:
20-15-10-5
Deadlifts 35-40kg
Chest press 7.5kg
20-15-10-5
Squats 25-30kg
TRX row
Conditioning:
15 cal bike
30 lunges
x 3
Intensity:
10 burpee step up
15 box jumps
20 snatches 7.5kg
x 3
28/04/2021
Conditioning:
40-30-20-10
Lunges
20-15-10-5
Thrusters
Intensity:
1 min cardio effort
12 walkout jump turn
12 shoulder press
12 sit ups
12 press ups
12 burpees
x 3
03/05/2021
Resistance:
Deadlifts 40kg + Chest press 7.5kg DB
10 x 3
Squats 30kg + TRX row
10 x 3
Bicep curls 10kg + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 6
10 burpees
10 push press
20 snatches
Max cals
(Scores: 12/10/10)
10 box jumps
10 5kg slams
20 step ups
Max cals
(Scores: 5/9/6)
05/05/2021
Workout:
Circuit x 3
0.5 mile bike
Circuit x 2
1.0 mile bike
Circuit x 1
1.5 mile bike
Circuit:
10 box jumps
15 clean and press 15kg
20 lunges 15kg
Finisher:
6 min ladder:
3-6-9-12-etc plate snatch
6-12-18-24-etc plate jack
Band circuit:
10 lateral leg rasies each side
10 squats (forcing knees out against band)
10 crab walks each direction
10 glute bridges (forcing knees out against band)
x 3
HOMEWORK:
20/20/20 seconds of high knees/drop squats/high knees
12 lunges
12 burpees
12 press ups
12 sit ups
12 thrusters
x 3
30 sec side plank right
30 mountain climbers (15 each leg)
30 sec side plank left
x 3
10/05/2021
15 cal bike
30 deadlifts 35-40kg
30 box jumps
15 cal bike
30 bench press 20kg
30 burpees
15 cal bike
30 squats 30kg
30 snatch 7.5-10kg
15 cal bike
30 lunges 20-25kg
30 thrusters 7.5kg
12/05/2021
Resistance:
Deadlifts 45kg 10 x 3
Chest press 10kg + TRX row
10 x 3
Bicep curls 5kg DB + tricep dips
10 x 3
Intensity:
Every 90 seconds x 16
5 cal + 5 burpees
5 cal + 5 push press
5 cal + 5 DB step ups
5 cal + 5 DB snatch
HOMEWORK:
50 lunges
25 burpees
25 sit ups
40 lunges
20 burpees
20 thrusters
30 lunges
15 burpees
15 press ups
20 lunges
10 burpees
10 walkout jump + turn
17/05/2021
Resistance:
Deadlifts 45kg
Chest press 10kg
10 x 3
Squats 35kg
DB bent over row 10kg
10 x 3
Bicep curls 5kg
Tricep dips
10 x 3
Intensity:
4 min AMRAP 2 min rest x 4
Alternate:
6 calories
8 DB thrusters 5kg
10 DB step ups 5kg
Scores: 2+4 / 1+10
6 burpees
8 slams
10 ball lunges
Scores: 2+14 / 2+6
19/05/2021
Resistance:
Squats 35kg 10 x 3
RDL 30kg 10 x 3
Bench 20kg
Flyes 5kg
10 x 3
Bicep curls 5kg
Tricep dips
10 x 3
Conditioning:
10 cal bike
20 reverse lunges 20kg
x 3
Intensity:
15 cal ski
12 deadlifts
9 power cleans
6 thrusters
3 push press
x 3
24/05/2021
Resistance:
Deadlifts 50kg 10 x 3
Squats 35kg 10 x 3
Bench press 20kg 10 x 3
DB row 10kg 10 x 3
Intensity:
10 complex*
10 burpee box jumps
20 DB step ups
20 cal ski
Repeat:
8-8-16-16
6-6-12-12
4-4-8-8
2-2-4-4
*Complex:
Power clean / hang squat clean / push press 20kg
26/05/2021
Resistance:
Deadlifts 50kg 10 x 3
Glute bridges 40kg 10 x 3
Chest press 10kg
Flyes 5kg
10 x 3
Bicep curls 5kg
Tricep dips
10 x 3
Intensity:
10 DB complex*
10 burpees
10 cal bike
x 5
*complex:
hang clean / lunge R+L / push press 5kg
HOMEWORK:
Warm up:
5-4-3-2-1
Walkouts
25-20-15-10-5
Jumping jacks
Work:
8 push press
10 burpees
12 sit ups
8 press ups
10 single thrusters
12 leg raises
x 4
Finisher:
20:10 work:rest x 8
High knee run + drop squat
(alternate so 4 of each)
31/05/2021
Resistance:
Deadlifts 50kg + Chest press 10kg
10 x 3
Squats 35kg + TRX row
10 x 3
Conditioning:
30 cal buy in
6 clusters
6 burpees
x 6
6 snatches
6 box jumps
x 6
30 cal buy out
02/06/2021
Resistance:
Deadlifts 50kg 10 x 3
Glute bridge 40kg 10 x 3
Bench press 20kg
Flyes 5kg
10 x 3
Conditioning:
10 burpees
10 barbell GTOH
20 lunges
x 3
900m ski
(Modified due to time and energy)
08/06/2021
Resistance:
Deadlifts 50kg
DB chest press 10kg
10 x 3
Squats 40kg
DB row 10kg (up to 12.5kg next week!)
10 x 3
Bicep curls 5kg (15kg barbell in sight!)
Tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 4
10 burpees
10 DB push press
20 DB snatch
Max cal ski
Scores: 11 / 3
10 power cleans
10 thrusters
20 lunges
Max cal bike
Scores: 7 / 9
09/06/2021
Resistance:
Deadlifts 55kg (!!!!!!!) 10 x 3
Glute bridges 40kg 10 x 3
Bench press 20kg
TRX row
10 x 3
Shoulder press 10kg 10 x 3
Intensity:
10 snatch
10 thruster
10 push press
Right + left
10 cal ski
x 3
15/06/2021
Resistance:
Deadlifts 55kg + DB chest press 10kg
10 x 3
Squats 40kg + TRX row
10 x 3
Bicep curls 15kg + tricep dips
10 x 3
Intensity:
10 complex*
10 burpees
10 step ups
10 cal bike
Repeat:
8-8-8-8
6-6-6-6
4-4-4-4
2-2-2-2
*complex:
hang squat clean + thruster + push press 15kg
16/06/2021
Resistance:
Squats 40kg + RDL 12.5kg DB
10 x 3
Bench 20kg + DB row 12.5kg
10 x 3
Intensity:
400m ski
16-12-8
Power cleans + push press 15kg
400m ski
16-12-8
DB snatch + burpees
400m ski
21/06/2021
Resistance:
Deadlifts 55/55/60kg 10 x 3
Glute bridges 45kg 10 x 3
Bench press 25/20kg
Flyes 5kg
10 x 3
DB row 12.5kg 10 x 3
Intensity:
12 cal bike
6 complex*
12 reverse lunges
x 4
*complex:
power clean / hang squat clean / thruster / push press
28/06/2021
Resistance:
Deadlift 45kg 10 x 3
Chest press 10/12.5kg
Flyes 5kg
10 x 3
TRX row 10 x 3
Bicep curls 15kg
Tricep dips
10 x 3
Intensity:
300m ski
15-12-9
Power cleans + push press 20kg
300m ski
15-12-9
DB snatch + burpees
300m ski
15-12-9
DB thruster + sit ups
30/06/2021
Resistance:
Squat 40kg
RDL 12.5kg DB
10 x 3
Bench 25kg
Bent over row 12.5kg
10 x 3
Conditioning:
10 DB complex
10 cal bike
x 3
Complex: clean / lunge L & R / push press
Intensity:
12 min ladder: 3-6-9-12-etc
Ski
Slam
Ball step up
05/07/2021
Resistance:
Deadlifts 55kg 10 x 3
Squats 40kg 10 x 3
Bench press 25kg
TRX row
10 x 3
Intensity:
10 GTOH 15kg
5 burpee box jump
x 3
15 cal bike
10 GTOH 15kg
5 burpee box jump
x 2
30 cal bike
10 GTOH 15kg
5 burpee box jump
x 1
45 cal bike
12/07/2021
Resistance:
Deadlifts 55kg 10 x 3
Squat 40kg 10 x 3
Bench 25kg
DB row 12.5kg
10 x 3
Conditioning:
10 cal bike
10 clean and press 15kg
20 lunges 20kg
x 3
Intensity:
6 box jumps
12 snatches
6 burpees
12 push press
x 4
15/07/2021
Resistance:
Deadlifts 55kg 10 x 3
Chest press 10kg 10 x 3
TRX row 10 x 3
Conditioning:
12 cal bike
6 complex*
12 lunges
x 4
*complex:
power clean
hang squat clean
thruster
push press
Intensity:
600m ski + 3 burpee EMOM
3:20
19/07/2021
Resistance:
Deadlifts 55kg 10 x 3
Squats 40kg 10 x 3
Bench 25kg
DB row 12.5kg
10 x 3
Shoulder press 15kg 10 x 3
Bicep curls 15kg
Tricep dips
10 x 3
Intensity:
10 cal bike
20 hang snatch 7.5kg
10 cal bike
Rest 2 min
x 3
Scores: 2:24 / 2:50 / 3:16
21/07/2021
Resistance:
Deadlift 55kg
Press ups
TRX row
10 x 3
Conditioning:
10 GTOH 20kg
10 burpee box jumps
10 DB step ups (each)
10 cal ski
Repeat:
8-8-8-8
6-6-6-6
4-4-4-4
2-2-2-2
26/07/2021
Resistance:
Deadlifts 55kg 10 x 3
Squats 45kg (!!) 10 x 3
Chest press 10kg
Flyes 5kg
10 x 3
DB row 12.5kg 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
3 min work 2 min rest x 3
10 snatch + 10 thruster RHS
10 burpees
10 snatch + 10 thruster LHS
Max cal ski
Scores: 10 / 9 / 9
28/07/2021
Warm up:
1km ski + 5 burpee EMOM
Resistance:
Glute bridges 40kg 10 x 3
Press ups + TRX row
10 x 3
Intensity:
10 cal bike
12 deadlifts
9 power cleans
6 push press
3 front squats
20kg
x 3
02/08/2021
Conditioning:
20-15-10-5
Cal bike + step ups
Resistance:
Deadlifts 55kg
Chest press 10kg
10 x 3
Squats 45kg
DB row 12.5kg
10 x 3
Intensity:
6 snatch + thruster + O/H lunge RHS
12 cal ski
6 snatch + thruster + O/H lunge LHS
x 3
04/08/2021
Conditioning:
10 cal bike
10 deadlifts 45kg
10 press ups
10 overhead lunges each leg
x 4
Intensity:
250m ski
12 burpees
12 power clean 25kg
12 push press 7.5kg
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
16/08/2021
Conditioning:
10 DB complex
10 cal bike
10 box jumps
x 3
Complex: clean / lunge L+R / press
Resistance:
Deadlift 55kg 10 x 3
Squat 45kg 10 x 3
Bench 25kg
Bent over row 12.5kg
10 x 3
Shoulder press 15kg 10 x 3
Intensity:
3-6-9-12
Cal ski
Plate snatch
Homework: Turkish Get Ups
18/08/2021
Conditioning:
20 cal bike
5 complex*
20 lunges
x 4
*complex:
Power clean
Hang squat clean
Thruster
Push press
Resistace:
Chest press 10kg
Flyes 5kg
10 x 3
Barbell row 25kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 2
6 cal bike
8 burpees
10 snatches
23/08/2021
Warm up:
1000m ski
Resistance:
Deadlifts 60kg (!!!) 10 x 3
Squats 45kg 10 x 3
Bench press 25kg
DB row 12.5kg
10 x 3
Shoulder press 15kg 10 x 3
Intensity:
30 cal bike
30 power cleans 20kg
30 alternating snatches
3 burpee emom
Time: 7:57
26/08/2021
Warm up:
10 cal bike
10 KB squats
10 KB swings
x 3
Resistance:
Deadlifts 55kg 10 x 3
Chest press 10kg
TRX row
10 x 3
Intensity:
10 DB cluster
20 DB step ups
10 burpees
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
08/09/2021
Conditioning:
4-8-12-12-8-4
Cal ski + overhead lunges
Resistance:
Deadlifts 50kg 10 x 3
Chest press 10kg
DB row 12.5kg
10 x 3
Shoulder press 7.5kg (!!!) 10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
6 power cleans 25kg
12 DB snatch 10kg
Scores: 2+3 / 1+15 / 2+0
15/09/2021
Conditioning:
30-20-10
Cal bike + high step ups
Intensity:
1-2-3-3-2-1
Barbell complex* 15kg
4-8-12-12-8-4
Burpee box jumps
*complex:
6 power cleans
5 hang squat cleans
4 front rack lunges
3 push press
20/09/2021
Resistance:
20-15-10-5
Cal bike
Squats 35/40/45/50kg
Bench press 15/20/25/30kg
Intensity:
Buy in: 25 cal ski
E5MOM x 5
8 GTOH 15kg
12 lunges 15kg
15 burpees
12 lunges 15kg
8 GTOH 15kg
Buy out: 25 cal ski
22/09/2021
Conditioning:
5-10-15-10-5
Cal bike
Burpees
TTDB
Intensity:
10 DB cluster
20 step ups
10 box jumps
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
27/09/2021
30 cal ski
30 burpees
30 deadlifts 35kg
25 cal ski
25 burpees
25 squats 30kg
20 cal ski
20 burpees
20 power cleans 25kg
15 cal ski
15 burpees
15 push press 20kg
10 cal ski
10 burpees
10 clusters 15kg
29/09/2021
Warm up:
800m ski + 4 burpee EMOM
Resistance:
Deadlifts 50kg 10 x 2
Power clean 30kg 10 x 2
Clean + press 17.5kg 10 x 2
Push press 17.5kg 10 x 2
Intensity:
3 min work 2 min rest x 3
10 burpees
10 alt DB snatch
10 DB step up
Max cal bike
Scores: 13/15.5/19.5
06/10/2021
Conditioning:
20 cal bike
4 complex*
20 lunges
x 4
*complex:
Deadlift
Power clean
Hang squat clean
Thruster
Push press
Intensity:
12 min ladder: 3-6-9-12-etc
Cal ski
Alt DB snatch
TTDB
11/10/2021
Conditioning:
4-8-12-12-8-4
Cal ski
10kg plate snatch
O/H lunges
Resistance:
Deadlift 55kg
Press up
Bent over row 25kg
10 x 3
Intenisty:
20 power cleans 20kg
20 front squats 20kg
20 box jumps
20 push press 20kg
4 burpee EMOM
13/10/2021
Conditioning:
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
Intensity:
6 DB burpee step up
8 box jumps
10 DB snatch 12.5kg
x 3
03/11/2021
Conditioning:
10 cal bike
10 deadlift 40kg
20 KB swings
x 3
Intensity:
10 power clean + hang squat clean + thruster
20 DB step ups
10 burpees
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
08/11/2021
Conditioning:
20-16-12-8-4
Cal ski
Step ups
Resistance:
Deadlifts 55kg 10 x 3
Chest press 10kg _ B/O row 25kg
10 x 3
Bicep curls 15kg + Tricep dips
10 x 3
Intensity:
10 snatch RHS
10 push press RHS
10 O/H lunges RHS
5 burpees
10 snatch LHS
10 push press LHS
10 O/H lunges LHS
5 burpees
x 3
10/11/2021
Conditioning:
Buy in: 15 cal ski
10 deadlifts 50kg
10 press ups
10 TTDB
x 3
Buy out: 15 cal ski
Intensity:
Every 90 seconds x 16
6 cal + 4 DB clean and press
6 cal bike + 4 step ups
6 cal bike + 4 burpees
6 cal bike + 4 DB snatches
15/11/2021
Conditioning:
8 cal bike
12 cal ski
8 cal bike
Rest 2 min
x 2
8 cal ski
12 cal bike
8 cal ski
Rest 2 min
x 2
Resistance:
Deadlifts 50kg 10 x 3
Squats 35kg 10 x 3
Chest press 10kg + B/O row 25kg
10 x 3
Intensity:
10 DB cluster
10 step ups
10 burpees
10 TTDB
17/11/2021
Conditioning:
25kg bar:
10 cal bike
12 deadlifts
9 power cleans
6 push press
3 front squats
x 3
Intensity:
6 devil press RHS
8 O/H lunges RHS
10 TTDB
6 devil press LHS
8 O/H lunges LHS
10 cal ski
x 3
22/11/2021
Conditioning:
25 cal ski
25 step ups (each)
25 deadlifts 50kg
20 cal ski
20 step ups (each)
20 power cleans 30kg
15 cal ski
15 step ups (each)
15 hang squat cleans 25kg
10 cal ski
10 step ups (each)
10 thrusters 25kg
5 cal ski
5 step ups (each)
5 clusters 25kg
24/11/2021
Conditioning:
5-10-15-10-5
Cal bike + plate snatch
Intensity:
E5MOM x 5
8 DB clean & press
10 lunges
12 burpees
10 lunges
8 DB clean & press
01/12/2021
Conditioning:
12 cal bike
6 clean and press 17.5-20kg
12 lunges
x 4
Resistance:
Deadlifts 55kg 10 x 3
Bench press 25kg + DB B/O row 12.5kg
10 x 3
Intensity:
5 DB burpee step over
10 VERY QUIET box jumps
20 DB snatch 12.5kg
x 3
06/12/2021
Resistance:
Squats 40kg 10 x 3
Press ups + B/O row 25kg
10 x 3
Intensity:
250m ski
20 burpees
5 GTOH 20kg
250m ski
15 burpees
10 GTOH
250m ski
10 burpees
15 GTOH
250m ski
5 burpees
20 GTOH
08/12/2021
Conditioning:
400m ski
30 DB snatch 10kg
20 O/H lunge 10kg
10 burpees
x 3
Lifting:
10-8-6-4-2
Power cleans @ 30 - 40kg
15/12/2021
Conditioning:
100m ski + 3 burpee EMOM
Lifting:
Deadlifts 45kg 10 x 2
Power cleans 35kg 10 x 2
Hang squat cleans 25kg 10 x 2
Intensity:
6 DB push press 10kg
8 DB snatch RHS
10 TTDB
6 press ups
8 DB snatch LHS
10 cal bike
x 3
20/12/2021
Conditioning:
10 cal bike
10 KB squats
x 3
Resistance:
Deadlifts 50kg 10 x 3
Chest press 10kg + B/O row 25kg
10 x 3
Intensity:
1 min max efforts x 3
DB step ups (17/12/12)
Burpees (17/9/9)
DB snatch 12.5kg (13/10/11)
Box jumps (8/9/10)
Ski cals (9/9/12)
Rest 2 min
29/12/2021
Conditioning:
10 cal ski
10 deadlifts 50kg
10 press ups
x 3
10 cal bike
10 front squats 20kg
10 push press 20kg
x 3
Intensity:
12 DB snatch
10 DB thrusters
8 DB burpee box over
x 3
Core:
10 TTDB
30 sec plank
x 2