KATE WADDICOR 2021
09/03/2021
Resistance:
10 walkouts
10 DB squats
10 DB curl & press
10 press ups
10 tricep dips
30 sec plank (front / right / left)
x 3
Conditioning:
20 sec skaters / 20 sec drop squats x 2
20 lunges
x 5
HIIT:
15-12-9-6-3
Burpees
DB clusters (curl, squat, press, reset)
Homework:
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
Yoga App link to Down Dog
16/03/2021
Circuit A
1 min cardio effort
(20 sec high knee 20 sec jumping jacks 20 sec high knees)
20 squats
15 press ups
10 tricep dips
Circuit B:
1 min cardio
(20 sec skaters 20 sec drop squats 20 sec skaters)
20 lunges
15 shoulder press
10 bicep curls
Alternate x 3 each
HIIT:
10 minute AMRAP:
10 burpees
10 DB snatch each arm
10 broad jumps
Score: 4 rounds + 20 reps!
23/03/2021
Circuit:
40 skaters
30 bodyweight lunges
20 DB squats
10 DB clean and press
5 walkouts
x 4
HIIT:
10-8-6-4-2
Burpees
DB snatch right
DB thruster right
DB snatch left
DB thruster left
Core:
30 sec side plank
15 leg raises
30 sec side plank
15 crunches
x 3
Bonus HIIT!
Tabata:
20:10 x 8
High knee run + drop squats
Rest 1 min
Mountain climbers + broad jumps
The Seconds app is the one I recommended using for timed intervals, but I’m sure Alexa has an interval timer setting if you prefer!
30/03/2021
Resistance:
20-15-10-5
Squats
RDL
20-15-10-5
Press ups
Shoulder press
20-15-10-5
Bicep curls
Tricep dips
Conditioning:
20 sec : 20 sec x 2
Ladder run : drop squats
20 lunges
x 3
HIIT:
12 min AMRAP:
10 burpees
10 DB cluster*
2 - 4 - 6 - etc walkout
*cluster:
Curl DBs to shoulders
Squat
Press DBs overhead
Return to start position
06/04/2021
Endurance:
50-40-30-20-10
Step ups
25-20-15-10-5
Press ups
HIIT:
3 min work 2 min rest
x 6
Round 1:
10 snatches each arm
10 lunges each leg
10 crunches
Max effort burpees
(Scores: 9/17/24)
Round 2:
10 clusters each arm
10 shoulder press each arm
10 leg raises
Max effort drop squats
(Scores: 7/16/29)
Alternate 1 & 2 three times each = 30 mins
Core:
20 sec side plank right
10 single leg glute bridges each leg
20 sec side plank left
x 3
23/04/2021
10 walkouts
15 press ups
20 DB thrusters (10 each arm)
30 lunges (15 each leg)
x 2
10 burpees
15 shoulder press
20 DB snatches (10 each arm)
30 step ups (15 each leg)
x 2
Repeat X 2
Tabata:
20:10 x 8
rest 2 min
20:10 x 8
Side step block jump + toe taps
Drop squats + ladder run
27/04/2021
Resistance:
10 split squats each leg
10 light DB thrusters
x 3
10 single leg glute bridges each leg
10 light DB thrusters
x 3
10 press ups
10 clean and press
10 tricep dips
x 3
Conditioning:
20 step ups
20 snatches
x 5
Intensity:
12 min ladder:
3-6-9-12-etc
Burpee
Lateral shuttle
Single DB cluster
(3 shy of the full 18 round!)
04/05/2021
Resistance:
10 split squats each leg
10 press ups
x 3
10 single leg glute bridges
10 clean and press
x 3
Intensity:
4 minute AMRAPs 2 min rest
10 burpees
10 shoulder press
20 lunges
Scores: 2+0 / 2+2
10 thrusters
10 lateral shuffles
20 skaters
Scores: 3+10 / 3+20
10 ladder run
10 drop squats
20 snatches
Scores: 3+0 / 3+14
18/05/2021
Resistance:
Banded bridges x 15
Split squats x 10 (each leg)
x 3
Banded squats x 15
Single leg RDL x 10 (each leg, to manageable target)
x 3
Pec flyes x 10
Kneeling press up x 10
x 3
Conditioning:
40 step ups
20 burpees
20 DB snatches each arm
30 step ups
15 burpees
15 DB clean and press each arm
20 step ups
10 burpees
10 DB thrusters each arm
10 step ups
5 burpees
5 clusters
09/06/2021
Warm up:
10 banded crab walks
10 banded bridges
x 2
Resistance:
DB squats + DB RDL
10 x 3
DB pec flyes + press ups
10 x 3
DB bent over row 10 x 3
Intensity:
3 min work 2 min rest x 6
Alternating:
10 DB thrusters
15 burpees
20 DB snatches
Max effort skaters
10 broad jumps
15 DB shoulder press
20 DB lunges
Max effort ladder run
17/06/2021
Warm up:
Banded crab walks
Banded squats
Banded bridges
10 x 3
Resistance:
Split squats 10 x 3
Flyes 2kg
Press ups
10 x 3
DB row 4kg 10 x 3
Lateral raises 2kg
Shoulder press 3kg
10 x 3
Bicep curls 4kg
Tricep dips
10 x 3
Intensity:
10 complex*
10 burpees
10 step ups (each leg)
10 side shuffles
Repeat:
8-8-8-8
6-6-6-6
4-4-4-4
2-2-2-2
*complex:
double snatch + thruster + push press 3kg
23/06/2021
Warm up:
Banded crab walks
Banded squats
Banded bridges
10 x 3
Resistance:
Split squats 10 x 3
Press ups
DB row
10 x 3
Bicep curls
Tricep dips
10 x 3
Intensity:
2 min cardio effort*
16-12-8
DB clean and press + DB lunges
2 min cardio effort*
16-12-8
Double DB snatch + burpees
2 min cardio effort*
16-12-8
DB thrusters + broad jumps
*cardio effort:
20 seconds skaters (or ladder run)
20 seconds drop squats
20 seconds mountain climbers
x 2
Core:
10 c-crunch
10 plank knee taps (each side)
x 3
30/06/2021
Warm up:
Banded crab walks
Banded squats
Banded bridges
10 x 3
4 exercises 2 dumbbells:
30 sec work:
Clean + press
Lunges
Thrusters
Bent over row
Rest
x 3
3 exercises 1 dumbbell:
30 sec work:
Snatch right arm
Drop squat + press
Snatch left arm
Rest
x 3
2 exercises bodyweight:
30 sec work:
Burpee push up
Drop squats
Rest
x 3
3 exercises bodyweight:
20:10 work:rest
Ladder run
Mountain climbers
Jumping jacks
x 3
Core:
10 c-crunch
10 plank knee taps (each side)
x 3
07/07/2021
Warm up:
Banded crab walks
Banded squats
Banded bridges
10 x 2
Resistance:
Split squats
Single leg RDL
10 x 2 each leg
Press ups
DB row
10 x 3
Tricep dips 10 x 3
Intensity:
Circuit A x 3
Circuit B x 1
Circuit A x 2
Circuit B x 2
Circuit A x 1
Circuit B x 3
Circuit A:
10 burpees
10 double DB snatch
10 double DB thruster
Circuit B:
30 seconds side step + jump
30 seconds high knee run (8 fast 8 slow)
30 seconds drop squats
14/07/2021
Warm up:
Banded crab walks
Banded squats
Banded bridges
10 x 2
Resistance:
Single leg RDL
Single leg sit-to-stand
10 x 2 each leg
5 walkouts
10 press ups
20 lateral stepping squats
x 3
Conditioning:
10 lunge complex*
20 drop squats
x 5
*complex:
clean + lunge L & R + push pressg
Intensity:
10-9-8-7-6-5-4-3-2-1
Snatch RHS
Thruster RHS
Snatch LHS
Thruster LHS
Burpees
Core:
Plank knee taps 20 x 2
21/07/2021
Resistance:
10 single leg sit to stand
10 single leg RDL
x 3
10 walkouts
10 press ups
10 clean and press
10 lunges each leg
8-8-8-8
6-6-6-6
4-4-4-4
2-2-2-2
Conditioning:
10 snatch
10 thruster
10 push press
Right and left
Max effort burpees
Scores: 18 / 21 / 23
Intensity:
Double tabata:
8 fast 8 slow high knee + drop squats
ladder run + lateral step & jump
28/07/2021
Resistance:
Single leg box squats 10 x 3
Chest press 4kg
Chest flyes 2kg
10 x 3
Clean and press 3kg
Bent over row 4kg
10 x 3
Tricep dips 10 x 3
Conditioning:
20 alternating single snatch + thruster
20 burpees
20 DB step ups
20 drop squats
Repeat:
16-16-16-16
12-12-12-12
8-8-8-8
4-4-4-4
Intensity:
Triple tabata:
Heisman drill
Frog jump + plank jack
Side step + jump
Core:
Deadbugs 12 x 3
13/08/2021
Resistance:
KB squat
KB RDL
10 x 3
Split squat x 10
Jumping split squat x 5
x 3
Pec flyes 3kg
Kneeling press ups to yoga block
10 x 3
DB bent over row 4kg
10 x 3
Conditioning:
24 snatch
12 clean and press
24 lunges
12 burpees
x 4
Intensity:
Ascend/descend ladder:
2-4-6-8-10 air taps
10-8-6-4-2 plank jack
45 sec ladder:
2-4-6-8-10-etc
air tap - plank jack - air tap - plank jack - etc
Ascend/descend ladder:
2-4-6-8-10 broad jump
10-8-6-4-2 push press
45 sec ladder:
2-4-6-8-10-etc
broad jump - push press - broad jump - push press - etc
18/08/2021
Resistance:
10 narrow KB squat
10 wide KB squat
10 KB RDL
x 3
8 weighted split squats
8 jumping split squats
x 3
10 deep press ups
10 KB row
x 3
Conditioning:
50 step ups
15 burpees
15 DB clusters
15 air taps
Repeat:
50-12-12-12
50-9-9-9
50-6-6-6
50-3-3-3
Intensity:
30:15 x 9
Shuffle tap
Heisman
Drop squats
Homework: Bird dogs
10/09/2021
Conditioning:
10-20-30-40-30-20-10
Step ups
5-10-15-20-15-10-5
Burpees
Resistance:
KB squat neutral
KB squat wide
KB RDL
10 x 3
Pec flyes 2kg
tricep press ups
10 x 3
KB row 10 x 3
Clean and press 3kg
Tricep dips
10 x 3
Intensity:
90 second ladder 60 seconds rest:
2-4-6-8-etc
Drop squats + skaters
Snatches + broad jumps
x 2
17/09/2021
Warm up:
5 walkouts
10 shoulder taps
20 mountain climbers
x 3
Resistance:
KB paused squats 10 x 3
Single RDL 3kg 10 x 2
Tricep push ups + KB row
10 x 3
Conditioning:
40 seconds Heisman drill
20 DB snatch
20 DB thrusters
20 lunges
Repeat:
40-16-16-16
40-12-12-12
40-8-8-8
40-4-4-4
Intensity:
Reactive training:
Loaded shuttle holding pattern
-Drop squats
-Lateral shuffle
-180 jump
22/09/2021
Warm up:
4 walkouts
8 commandoes
16 mountain climbers
x 3
Resistance:
Paused squats + RDL 12kg
10 x 3
Flyes 2kg + tricep push ups
10 x 3
KB row 12kg 10 x 3
Conditioning:
10 DB complex* 3kg
10 burpees
x 3
*complex: curl / lung L + R / press
Intensity:
1 min work 30 sec rest x 6
Reactive training:
Loaded shuttle / ladder run holding pattern
-Drop squats
-Lateral shufle
-180 jump
29/09/2021
Warm up:
4 walkouts
8 commandoes
16 mountain climbers
x 3
Resistance:
KB squats+ RDL 12kg
10 x 3
Paused split squats 10 x 2
Flyes 2kg + tricep push ups
10 x 3
Clean & press 3kg + KB row 1
2kg 10 x 3
Conditioning:
Ascending/decending ladders:
2-4-6-8-10 Double DB snatch
10-8-6-4-2 Speed skaters
2-4-6-8-10 DB thruster
10-8-6-4-2 Broad jumps
Intensity:
Reactive training:
40 sec work 20 sec rest x 4
Loaded shuffle + drop squat
Step run + burpee
06/10/2021
Resistance:
KB squats + KB row
10 x 3
Paused split squats 10 x 3
Single glute bridges 10 x 3
Pec flyes 2kg + press ups
10 x 3
Bicep curls 3kg + tricep dips
10 x 3
Conditioning:
30 step ups
20 clusters
5 burpees
30 step ups
15 clusters
10 burpees
30 step ups
10 clusters
15 burpees
30 step ups
5 clusters
20 burpees
Intensity:
30:15
Heisman drill
Loaded shuffle
Speed skaters
drop squat reactive training
x 2
03/11/2021
Resistance:
KB squat + KB row
10 x 3
Paused split squats 10 x 2
Pec flye + kneeling press up to block
10 x 3
Bicep curls + tricep dips
10 x 3
Conditioning:
24 snatches
12 push press
24 lunges
12 burpees
x 3
Intensity:
2 min work 1 min rest x 3
2-4-6-8-10
Drop squats + skaters
Heisman kicker to finish
17/11/2021
Resistance:
KB squat + RDL
10 x 3
Paused split squats 10 x 2
Flye 2kg + press ups
10 x 3
KB bent over row 12kg 10 x 3
Bicep curls 3kg + tricep dips
10 x 3
Intensity:
30/30/30 x 16
Heisman / work / rest
Work:
DB clean + press
Burpees
Lunges
DB snatch
24/11/2021
Resistance:
KB squat + RDL
10 x 3
Press up + KB row
10 x 3
Flyes + pullovers 2kg
10 x 3
Lateral + front raises 2kg
10 x 3
Conditioning:
10 burpees
20 DB step ups
30 snatches
10 burpees
20 DB step ups
30 single thrusters
10 burpees
20 DB step ups
30 overhead lunges
10 burpees
20 DB step ups
30 single clean & press
Intensity:
Reactive training 60:30sec x 3
Loaded shuffle holding pattern
Drop + dodge calls
01/12/2021
Warm up:
4 walkouts
4 commandos each arm
x 2
Resistance:
Single leg sit to stand 6kg 10 x 3
KB RDL + raised glute bridges
10 x 3
Kneeling press ups + KB row
10 x 3
Flyes + pullovers
10 x 2
Latteral + front raises
10 x 3
Conditioning:
10-8-4-6-2
Burpees
2-4-6-8-10
Double DB snatch
10-8-6-4-2
Broad jumps
2-4-6-8-10
DB thrusters
Intenisty:
Double tabata:
Step run + skaters
Heisman + drop squats
08/12/2021
Resistance:
10-8-6-4-2
Walkouts + press ups
KB squats + KB row
10 x 3
Single leg sit to stand 10 x 2
Raised glute bridges 10 x 3
Flyes + pullover 2kg 10 x 2
Lateral + front raises 2kg 10 x 2
Intensity:
Circuit A:
10 burpee + star jump
10 double DB snatch
10 DB thrusters
Circuit B:
30 sec high knee run
30 sec drop squats
30 sec skaters
Circuit A x 3
Circuit B x 1
Circuit A x 2
Circuit B x 2
Circuit A x 1
Circuit B x 3
15/12/2021
Resistance:
Single sit to stand 10 x 2
Pulse squats + Glute bridges
10 x 3
Flyes + Pullover 2kg
10 x 2
Lateral + front raise 2kg
10 x 2
Wide shoulder press 3kg 10 x 3
Bicep curls 4kg + tricep dips
10 x 3
Intensity:
1-2-3-4-3-2-1
DB complex*
4-8-12-16-12-8-4
Burpee star jump
*Complex:
4 double DB snatch
4 DB squats
4 DB clean & press
4 DB lunges
22/12/2021
4 min AMRAPS 2 min rest x 9
AMRAP 1:
6 burpees
8 KB squats
10 single DB thruster
Scores: 3+14 / 3+11 / 3+19
AMRAP 2:
6 lateral shuffle
8 DB clean + press
10 single DB snatch
Scores: 3+6 / 3+8 / 3+10
AMRAP 3:
6 broad jumps
8 press ups
10 DB lunges
Scores: 2+15 / 3+5 / 3+14