JAKE GOODALL
18/01/2023
Conditioning:
10 cal bike
20 step ups
X 3
Resistance:
Deadlifts 25kg 10 x 3
Bench press 17.5kg + TRX row 10 x 3
Shoulder press 10kg 10 x 3
Bicep curls 5kg + tricep dips 10 x 3
Intensity:
12 min ladder: 4-6-8-etc
Ski cals
DB snatch 5kg
Box burpees
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!)
At home on two days before I next see you try do:
10 press ups
20 lunges
30 second plank
X 3
This will take 5-10 mins! If you have time try and do one walk/jog/cycle before we next meet too. Just shout if you have any issues and see you soon!
25/01/2023
Conditioning:
1000m row: 5 x 100m intervals
Resistance:
Deadlifts 30kg 10 x 3
Squats 20kg 10 x 3
Flyes 5kg + chest press 7.5kg 10 x 3
TRX row + shoulder press 10kg 10 x 3
Intensity:
3 min work 1:30 rest x 3
5 burpees
10 DB clean & press 5kg
20 DB step up 5kg
Max cal bike: 10/9/11
01/02/2023
Conditioning:
600m ski + 2 walkout emom
Resistance:
Deadlift 35kg + press up 10 x 3
Squat 20kg + row 20kg 10 x 3
Pull-down 25kg + shoulder press 10kg 10 x 3
Intensity:
45:15 x 3
Snatch: 20/21/20
Step up: 21/21/20
Box jump: 15/15/10
Ski: 10/9/10
Rest
08/02/2023
Conditioning:
10 cal row + 10 lunges
X 3
Resistance:
Deadlifts 40kg + lateral raises 2.5kg 10 x 3
Chest press 10kg + cable row 20kg 10 x 3
Shoulder press 5kg + pull-down 25kg 10 x 3
Intensity:
45 sec bike + 45 sec burpee + 30 sec rest
45 sec bike + 45 sec clean and press + 30 sec rest
45 sec bike + 45 sec DB step up + 30 sec rest
X 3
16/02/2033
Warm up:
5 walkouts + 10 taps + 10 lunges x 2
Resistance:
Deadlift 40kg + lateral raises 2.5kg 10 x 3
Flye 5kg + chest press 10kg 10 x 3
Row 30kg + dips 10 x 3
Pull-down 35kg + plank 30 sec x 3
Intensity:
4 min AMRAP 2 min rest x 4
AMRAP 1:
6 cal ski + 8 clean and press +10 DB step ups
Scores: 2+6 / 2+0
AMRAP 2:
6 cal bike + 8 burpees + 10 snatch
Scores: 2+5 / 2+5
22/02/2023
Conditioning:
12 cal ski
12 GTOH 15kg
12 lunges 15kg
X 3
Resistance:
Deadlift 45kg + press up 10 x 3
Row 30kg + dips 10 x 3
Pull-down 35kg + sit ups 10 x 3
Intensity:
10 min ladder
10 cal bike + 10 clean + press
5-10-15 burpee step ups
Score: 15 burpees!
01/03/2023
Warm up:
5 DB complex*
10 cal ski
X 3
*clean / lunge L&R / push press
Resistance:
Deadlifts 45kg + chest press 10kg 10 x 3
Squat 30kg + row 10 x 3
Pull-down + shoulder press 15kg 10 x 3
Bicep curls 15kg + tricep extension 10 x 3
Intensity:
12 cal row
10 snatch
8 cal bike
6 burpee press up
X 3
08/03/2023
Conditioning:
20 cal row
10 overhead lunges 10kg
10 deadlifts 50kg
X 3
Resistance:
Squat 35kg + row 10 x 3
Cable flye + chest press 10 x 3
Pull-down + shoulder press 15kg 10 x 3
Intensity:
3 min work 1:30 rest
10 slam
10 ball step up
10 box jumps
Max cal ski: 17/13/134
15/03/2023
Conditioning:
20-16-12-8-4
Cal row + lunges
Resistance:
Deadlift 55kg + lateral raise 2.5kg 10 c 3
Row 30kg + bench 30kg 10 x 3
Pull-down 35kg + shoulder press 15kg 10 x 3
Intensity:
45 sec ski + 45 sec CTF burpee + 30 sec rest
45 sec ski + 45 sec DB clean + press + 30 sec rest
X 4
22/03/2023
Conditioning:
1000m row: 5 x 100m intervals
Resistance:
Squat 35kg 10 x 3
Flye + press up 10 x 3
Pull-down 10 x 3
Lateral + rear raise 2.5kg 10 x 2
Intensity:
5 min AMRAP 2 min rest X 4
AMRAP 1:
10 cal bike + 10 DB step up
Score: 3+0 / 2+10
AMRAP 2
10 cal ski + 10 DB clean & press
Score: 2+18 / 2+15
30/03/2023
Conditioning:
10-8-6-4-2
Cal bike + DB snatch each arm
Resistance:
Deadlift 55kg + chest press 12.5kg 10 x 3
Squat 40kg + row 35kg 10 x 3
Pull-down 45kg + shoulder press 20kg 10 x 3
Biceps 17.5kg + triceps 25kg 10 x 3
Intensity:
12 min AMRAP:
12 cal
4 DB burpee + 4 DB clean + press + 4 DB step up x 2
Score: 3+4
05/04/2023
Conditioning:
10 cal row + 10 overhead lunges x 3
Resistance:
Deadlift 60kg + lateral raises 10 x 3
Single arm row 10 x 3
Flye + chest press 12.5kg 10 x 3
Narrow pull-down + shoulder press 15kg 10 x 3
Intensity:
15 min AMRAP:
10 cal bike
5 burpees + 10 step ups
10 cal bike
5 box jumps + 10 snatch
11/04/2023
Conditioning:
12 cal bike
12 DB step over
6 heavy deadlift 55-70kg
X 4
Resistance:
Cable row 35kg + chest press 12.5kg 10 x 3
Wide pull-down 50kg + DB shoulder press 7.5kg 10 x 3
Trx row + press up 10 x 3
Narrow pull-down + bar shoulder press 15kg 10 x 2
19/04/2023
Conditioning:
30 cal row
6 deadlifts ~70kg
6 HR press ups
6 eccentric ring pull up
X 5
30 cal row
Resistance:
Cable row + shoulder press 20kg 10 x 3
Biceps 7.5kg + triceps 10 x 3
Intensity:
12 min ladder:
4-8-12-etc cal bike + DB burpee step up
Score: 16+0
26/04/2023
20-15-10-5
Cal bike + deadlift 65-75kg
20-15-10-5
Cal row + push press 15-25kg
10 lunges + 10 press ups x 3
10 lunges + 10 pull down x 3
Intensity:
10 min max cal effort:
30 sec ski + 30 sec plank
Score: 57 cals!!
03/05/2023
Warm up:
10 cal row effort
30 sec rest
X 5
Resistance:
Deadlift 75kg + SA pull-down 10 x 3
Cable row 40kg + chest press 15kg 10 x 3
Pull-down 45kg + DB shoulder press 7.5kg 10 x 3
Biceps + triceps 10 x 3
Intensity:
10 min effort:
40 cal bike then amrap:
8 GTOH + 4 DB burpee box over
Score: 3+4
11/05/2023
20-16-12-8-4
Cal bike + lunges
Resistance:
Deadlift 75/80kg 10 x 3
Cable row + bench 35kg 10 x 3
Narrow pull-down + leg raises 10 x 3
Intensity:
10-8-6-4-2
GTOH 25kg
Db burpee step up
Box jumps
Cals ski
17/05/2023
12 cal ski
6 deadlifts 70kg
12 DB step ups
6 DB burpees
X 4
12 cal row
6 push press 20kg
12 lunges 20kg
6 box jumps
X 4
Intensity:
12 min ladder:
6 cal bike
12 snatch 10kg
3-6-9-etc GTOH 25kg
14/06/2023
15 cal ski/row
12 deadlifts 55kg
9 press ups
6 clean and press 7.5kg
3 CTF burpees
X 4
Row + sit up 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
12 min ladder:
12 cal bike
12 step over
3-6-9-GTOH
21/06/2023
20-16-12-8-4
Cal ski + DB step ups
Resistance:
Deadlift 70kg + lateral raise 5kg 10 x 3
Row 35kg + flye 7.5kg 10 x 3
Pull-down 50kg + rear raise 2.5kg 10 x 3
Intensity:
6 HR press up
8 snatch RHS 10kg
10 burpees
6 push press 20kg
8 snatch LHS 10kg
10 sit ups
X 3
28/06/2023
1000m row:
5 x 100m intervals
Resistance:
Deadlift 65/70kg + rear raise 2.5kg 10 x 3
Bench 35kg + row 35kg 10 x 3
Pull-down 50kg + leg raises 10 x 3
Intensity:
12 min AMRAP:
12 cal bike +
4 DB burpee + 4 DB clean and press + 4 DB step ups x 2
05/07/2023
12 cal bike
6 GTOH 20kg
12 lunges
X 3
Resistance:
Deadlift 60kg + rear raise 2.5kg 10 x 3
Pull-down 40kg + chest press 12.5kg 10 x 3
Row 30kg + shoulder press 17.5kg 10 x 3
Intensity:
15 min AMRAP:
200m ski
5 burpees + 10 slam
200m ski
5 box jumps + 10 sit ups
12/07/2023
600m ski + 2 inchworm EMOM
Resistance:
Deadlift 80kg + rear raise 2.5kg 10 x 3
Bench 35kg + row 35kg 10 x 3
Flye 7.5kg + SA pull-down 30kg 10 x 3
Pull-down 45kg 10 x 3
Intensity:
16 cal row
12 snatch
8 cal bike
4 burpee
Rest 1 min
2:31 / 2:35 / 2:25
19/07/2023
Conditioning:
24 cal row
12 box overs
6 heavy deadlift 75-85kg
X 4
Resistance:
Chest press 12.5kg + wide pull-down 45kg 10 x 3
Shoulder press 17.5kg + row 40kg 10 x 3
Flye 7.5kg + lateral raise 2.5kg 10 x 3
Biceps 17.5kg + triceps 30kg 10 x 3
Intensity:
6 min ladder:
3-6-9-12-etc
Bike cals + slams
27/07/2023
Conditioning:
10 cal ski + 5 barbell complex 20kg
(Hang clean / lunge L+R / push press)
X 5
Resistance:
Flye 7.5kg + bench press 35kg 10 x 3
Rear raise 2.5kg + pull-down 45kg 10 x 3
Lateral raise 2.5kg + row 35kg 10 x 3
Intensity:
10 min max effort:
40 cal bike
Then AMRAP:
8 squats 40kg + 4 burpee box jumps
Score: 4 rounds!
04/07/2023
Conditioning:
30-20-10
Row cals + step up
Resistance:
Deadlifts 75kg 10 x 3
Chest press 12.5kg + pull-down 50kg 10 x 3
Flye 7.5kg + SA pull-down 30kg + Lateral raise 2.5kg 10 x 3
Intensity:
6 push press 25kg
8 snatch 10kg
10 cal bike
8 snatch 10kg
6 push press 25kg
Rest 1 min
X 4
2:25 / 2:27 / 2:30 / 2:18
08/08/2023
Conditioning:
12 cal bike
6 barbell complex* 20kg
12 lunges
X 3
*Complex: deadlift + power clean + hang clean + thruster + push press
Resistance:
Bench press 35kg + row 40kg 10 x 3
Flye 5kg + rear raise 2.5kg 10 x 3
Lateral raise 2.5kg + DB shoulder press 5kg 10 x 3
Bicep curls 20kg + triceps ext 35kg 10 x 3
Intensity:
10 min max cal ski :
30 sec ski + 30 sec plank
Score: 60 cals!!
15/08/2023
Conditioning:
4 x 500m row effort @ 2:00 pace
1 min recovery
Resistance:
Deadlift 70/75/80kg 8 x 3
Chest press 12.5kg + pull-down 45kg + sit up 10 x 3
Shoulder press 20kg + row 40kg + leg raises 10 x 3
Intensity:
3 min work 1 min rest
5 DB burpee
10 DB clean and press
10 DB step ups
Max cal ski: 14/14/13
23/09/2023
Conditioning:
10-15-20-15-10
Cal bike + cal row
Resistance:
Deadlift 80kg + chest press 12.5kg + pull-down 45kg 10 x 3
Squat 40kg + shoulder press 20kg + row 40kg 10 x 3
Intensity:
10 min AMRAP:
2 devil press 7.5kg
4 thruster 7.5kg
6 step ups 7.5kg
8 cal ski
30/08/2023
Conditioning:
30 cal bike + 3 burpee EMOM
Resistance:
Deadlift 85kg + lateral raise 2.5kg 10 x 3
Bench 40kg + row 45kg 10 x 3
Eccentric ring pull ups 6 x 3
Flye 7.5kg + SA pull-down 35kg 10 x 3
Intensity:
10-8-6-4-2
GTOH 25kg
Lunges 25kg
Box jumps
Ski cals
20/09/2023
10-8-6-4-2
Ski + plate snatch
Resistance:
Deadlift 80kg 10 x 3
Flye 7.5kg + chest press 12.5kg 10 x 3
Rear raise 2.5kg + row 30kg 10 x 3
Lateral raise 2.5kg + shoulder press 17.5kg 10 x 3
Intensity:
16 cal row
12 snatch 10kg
8 cal bike
4 burpee
Rest 1 min
Times: 2:43 / 2:39 / 2:42
27/09/2023
Conditioning:
20-15-10-5
Cal bike + KB swing
Resistance:
Deadlift 80kg 10 x 3
Chest press 12.5kg + pull-down 45kg 10 x 3
Shoulder press 20kg + row 35kg 10 x 3
Flye 7.5kg + lateral raise 2.5kg + rear raise 2.5kg 10 x 3
Intensity:
12 min AMRAP:
12 cal ski +
4 DB burpee + 4 DB clean & press + 4 DB step ups x 3
Score: 2+17
05/10/2023
Conditioning:
24 cal row
12 DB step over 10kg
6 GTOH
X 4
Resistance:
Deadlift 85kg 8 x 3
Bench 40kg 8 x 3
Row 45kg 8 x 3
Intensity:
12 min AMRAP:
4 devil press
6 push press
8 lunges
10 cal bike
Score: 5 rounds!
12/10/2023
Conditioning:
24 cal ski/bike
12 overhead lunges
6 deadlift 90kg
X 4
Resistance:
Pull-down + flye
Row + lateral raises
Intensity:
6 HR press up
8 snatch RHS 10kg
10 hanging tucks
6 push jerk 30kg
8 snatch LHS 10kg
10 sit ups
X 4
Time: 13:44
19/10/2023
Warm up:
1000m row
Resistance:
10-8-6-4-2
Deadlift 75-100kg (!!!)
HR press up
Pull-down 50kg
Intensity:
EMOM x 24
Min 1: 8 cal ski
Min 2: 8 power clean + 8 push press 22.5kg
Min 3: 8 cal bike
Min 4: rest
25/10/2023
Conditioning:
10 cal ski
10 DB box step over 10kg
3 heavy deadlifts 85-105kg
X 5
Resistance:
Bench 35kg + row 45kg 10 x 3
Shoulder press 20kg + pull-down
Intensity:
10 min AMRAP
10 cal bike
10 alternating DB snatch 10kg
2-4-6-etc burpee box jumps
02/11/2023
Warm up:
10 cals + 20 swings x 2
Resistance:
Deadlift 80kg + chest press 15kg 10 x 3
Shoulder press 20kg + row 45kg 10 x 3
Pull-down 50kg + sit ups 10 x 3
Intensity:
30 cal ski
30 power clean 25kg
30 DB thruster 7.5kg
3 burpee EMOM
Time: 8:52
08/11/2023
Warm up:
1000m row
Resistance:
Row 40kg + sit ups 10 x 3
Pull-down 45kg + leg raises 10 x 3
Conditioning:
36 cal buy in
1-2-3-2-1
Barbell complex* 20kg
3-6-9-6-3
Burpees
36 cal buy out
*Complex:
6 power cleans
5 hang squat cleans
4 front rack lunges
3 push press
15/11/2023
600m ski + 3 HR press up EMOM
Resistance:
Deadlift 80kg 10 x 3
Chest press 15kg + pull-down 50kg 10 x 3
Shoulder press 22.5kg + row 45kg 10 x 3
Intensity:
10 min max effort:
40 cal bike
8 squats 50kg + 4 burpee box jumps
Score: 4 rounds!
22/11/2023
Conditioning:
4 x 500m @ 1:50
60 sec rest
Resistance:
Deadlift 90kg 8 x 3
Bench press 40kg + Pull-down 50kg 8 x 3
Intensity:
30 sec bike + 30 sec burpees + 30 sec rest
30 sec bike + 30 sec DB clean and press + 30 sec rest
30 sec bike + 30 sec DB step up + 30 sec rest
X 4
30/11/2023
Conditioning:
10 cal bike
15 swings
20 lunges
X 3
Resistance:
Deadlift 90kg 8 x 3
Bench 35kg + row 40kg 10 x 3
Shoulder press 20kg + pulldown 45kg 10 x 3
Intensity:
10 min man cal ski
30 sec ski + 30 sec plank
Score: 61 cals!
06/12/2023
Conditioning:
20 cal row
10 DB box over
5 heavy deadlifts 90-110kg
X 5
Resistance:
Bench 40kg + row 40kg 10 x 3
Pulldown 45kg 10 x 3
Intensity:
2 min work 1 min rest x 3
5 burpees
10 alt DB snatch
Max cal bike: 14.9 / 14.2 / 16.8
20/12/2023
Warm up:
5 inch worm
10 cal bike
20 swings
X 2
Resistance:
Deadlift 90kg 8 x 3
Flye 7.5kg + Chest press 12.5kg 10 x 3
Pulldown 45kg + sit up 10 x 3
Row 40kg + leg raise 10 x 3
Intensity:
10-8-6-4-2
GTOH 25kg
Lunge 25kg
Burpee box jump
Ski sprint
03/01/2023
Conditioning:
20-16-12-8-4
Cal row + overhead lunges
Resistance:
Deadlift 80kg 8 x 3
Bench 35kg + row 40kg 8 x 3
Pulldown 45kg + ttdb 8 x 3
Intensity:
12 min AMRAP:
12 cal ski +
4 DB burpee + 4 DB clean & press + 4 DB step ups x 3
Score: 2+27
10/01/2024
400m ski + 2 inchworm emom
Conditioning:
16-12-8-4
Deadlift 50-90kg + HR press up + pulldown 40kg
16-12-8-4
Squat 35-60kg + TRX row + shoulder press 20kg
Intensity:
16 cal row
12 snatch
8 cal bike
4 burpee
Rest 1 min
Times: 2:24 / 2:28 / 2:19
18/01/2024
Resistance:
4 x 500m row
Resistance:
Deadlift 85-90-95kg 8 x 3
Bench 40-45-45kg 8 x 3
Pulldown 45-50-50kg 8 x 3
Intensity:
3 min work 1:30 rest
10 burpee
10 push press
10 step up
Max cal ski: 15/13/14
24/01/2024
Conditioning:
12 cal ski
6 GTOH 25kg
12 lunges
X 4
Resistance:
Deadlift 80kg 8 x 3
Bench 40kg 8 x 3
Pull-down 45kg 8 x 3
Intensity:
12 min AMRAP:
4 devil press
6 push press
8 step up
10 cal bike
08/02/2024
Conditioning:
24 cal row
6 barbell complex* 25kg
12 lunges
X 4
*Complex: deadlift / power clean / hang squat clean / thruster / push press
Resistance:
Bench 35kg + row 40kg 10 x 3
Pulldown 45kg + leg raises 10 x 3
Intensity:
30 sec bike + 30 sec burpees + 30 sec rest
30 sec bike + 30 sec slam + 30 sec rest
X 4
21/02/2024
BIRTHDAY WORKOUT!
Conditioning:
22 clusters
02 devil press
1994m row
Resistance:
30 deadlifts 80/85/90kg
30 bench press 35kg
30 pulldown 45kg
Intensity:
30 cal bike
30 clean and press 20kg
30 snatch 10kg
3 birthday burpee EMOM
Time: 8:58
14/03/2024
Conditioning:
5 DB lunge complex
10 cals
X 5
Resistance:
Deadlift 80kg 10 x 3
Bench 35kg + row 45kg 10 x 3
Shoulder Press 20kg + pulldown 45kg
Intensity:
10 min amrap
150m ski sprint
5 burpee + 10 step up
150m ski sprint
5 box jumps + 10 snatch
03/04/2024
Conditioning:
20-16-12-8-4
Cal ski + lunge
Resistance:
Deadlift 80kg 10 x 3
Chest press 15kg + pulldown 45kg
Shoulder Press 20kg + row 40kg 10 x 3
Intensity:
16 cal row
12 snatch
8 cal bike
4 burpee
Rest 1 min
Times: 2:26 / 2:34 / 2:32
10/04/2024
Conditioning:
12 cal row
10 step ups
8 deadlift 80-95kg
X 4
Resistance:
Chest press 15kg + pull-down 45kg 10 x 3
Shoulder press 20kg + row 45kg 10 x 3
Intensity:
10 min max effort:
40 cal bike
8 squats 50kg + 4 burpee box jumps
Score: 4+8
18/04/2024
Conditioning:
8 plate snatch
10 overhead lunge
12 cal ski
X 3
Resistance:
Deadlift 85kg + chest press 15kg
Squat 50kg + pulldown 45kg
Shoulder press 20kg + row 45kg
Intensity:
4 min amrap 2 min rest x 3
8 cal bike
8 alt snatch
8 burpee
2+0 / 2+0 / 2+0
25/04/2024
Conditioning:
EMOM x 25 mins
Min 1: 12 cal ski
Min 2: 10 DB step up 10kg
Min 3: 8 DB clean + press 10kg
Min 4: 6 heavy deadlift 85-90kg
Min 5: rest
Resistance:
Row 45kg + sit up 10 x 3
Pulldown 45kg + leg raise 10 x 3
01/05/2024
Warm up:
800m ski
4 HR press up emom
Resistance:
Deadlift 85-95kg 8 x 3
Bench 40kg 8 x 3
Row 50kg 8 x 3
Shoulder press 22.5kg 8 x 3
Intensity:
2 min work 1 min rest
5 burpee box
10 alt snatch 12.5kg
Max cal bike: 12/11/9.5
09/05/2024
Conditioning:
30 cal row buy in
10 DB lunge complex
10 burpee
10 cal ski
X 3
30 cal row buy out
Resistance:
Deadlift 85-95kg 8 x 3
Bench 40kg + pulldown 50kg 8 x 3
Intensity:
10 min man cal ski
30 sec ski + 30 sec plank
Score: 69 cals!
15/05/2024
Warm Up:
12 lunges
12 swings
X 4
Resistance:
Deadlift 85-95kg + chest press 15kg 10 x 3
Squat 55kg + pulldown 45kg 10 x 3
Shoulder press 22.5kg + row 40kg 10 x 3
Intensity:
16 cal row
12 snatch 10kg
8 cal bike
4 burpees
Rest 1 min
2:32 / 2:35 / 2:28
20/06/2024
Conditioning:
Buy in: 36 cal row
6 deadlifts 70kg
6 press ups
6 pulldown 45kg
X 6
Buy out: 36 cal row
Intensity:
12 min AMRAP:
4 DB burpee 7.5kg
6 push press
8 step up
10 cal bike
Score: 4+0
26/06/2024
Conditioning:
10 cal row + 10 clean and press
10 cal row + 10 step ups
X 3
Resistance:
Deadlift 75kg + chest press 15kg 10 x 3
Squat 45kg + pulldown 45kg 10 x 3
Sit ups + leg raises 10 x 3
Intensity:
30 sec bike + 30 sec burpees + 30 sec rest
30 sec bike + 30 sec snatch + 30 sec rest
X 4
01/07/2024
Conditioning:
Min 1: 10 cal ski
Min 2: 5 power clean + 5 push press 25kg
Min 3: 10 cal bike
Min 4: rest
X 5
Resistance:
Squat 40kg + row 40kg 10 x 3
Chest press 15kg + pulldown 45kg 10 x 3
Flye 7.5kg + lateral 5kg 10 x 3
Biceps 17.5kg + triceps 40kg 10 x 3
25/07/2024
Conditioning:
16 cal bike
12 step ups
8 deadlifts 70kg
X 4
Resistance:
Chest press 15kg + pulldown 45kg 10 x 3
Shoulder press 20kg + row 40kg 10 x 3
Intensity:
12 min amrap
12 cal ski
6 burpee +12 snatch 7.5kg x 2
31/07/2024
Conditioning:
25 cal bike buy in
5 deadlift 70kg
5 burpees
X 5
5 push press 25kg
5 box jumps
X 5
25 cal bike buy out
Resistance:
Chest press 12.5kg + pulldown 40kg 10 x 3
Row 40kg + TTDB 10 x 3
Intensity:
1:30 on 1:00 off
20 snatch
Max cal ski effort: 8/8/9
07/08/2024
Conditioning:
40-30-20-10
Cal row + step up
Resistance:
Deadlift 80kg + chest press 12.5kg 10 x 3
TRX row + pulldown 45kg 10 x 3
Intensity:
5 min amrap 2 min rest
5 burpee
10 cal bike
15 swings
Scores: 2+5 / 2+7
14/08/2024
Conditioning:
24 cal bike
6 bar complex* 20kg
12 lunges
X 3
Complex: deadlift + power clean + hang squat clean + thruster + push press
Resistance:
Bench 35kg + row 40kg 10 x 3
Pulldown 40kg + ttkb 10 x 3
Intensity:
250m row @ 2:00/500
60 sec recovery
X 6
21/08/2024
Conditioning:
20-16-12-8-4
Cal row + lunge
Resistance:
Deadlift 80-90kg 8 x 3
Chest press 15kg + pulldown 45kg 8 x 3
Intensity:
4 min AMRAP 1:30 rest X 4
AMRAP 1:
8 cal bike + 8 alt snatch
3+8 / 3+6
AMRAP 2:
8 cal ski + 8 DB step up
3+0 /3+4
04/09/2024
Warm up:
10 cal bike
15 swing
X 3
Resistance:
Deadlift 85kg + Chest Press 12.5kg
Squat 55kg + row 40kg 8 x 3
Pulldown 50kg 8 x 3
Intensity:
3 min work 1:30 rest x 4
5 burpee
10 DB clean and press
10 DB step up
Max cal ski: 14/15
Max cal row: 18/20
18/09/2024
Conditioning:
24 cal row
12 DB step over
6 deadlifts 80-90kg
X 4
Resistance:
Bench 35kg + row 40kg 10 x 3
Pulldown 45kg 10 x 3
Intensity:
12 min AMRAP:
12 cal bike
12 snatch 10kg
4-6-8-10-etc burpee box jump
Score: 8+6
27/11/2024
Conditioning:
10 cal row + 10 step up
10 cal row + 10 snatch 7.5kg
X 3
Resistance:
Deadlift 45kg 10 x 3
Cheat press 12.5kg + pulldown 40kg 10 x 3
Shoulder press 17.5kg + row 40kg 10 x 3
Intensity:
10 min max effort:
30 sec ski + 30 sec plank
62 cals (PB!!!!)