2020 WORKOUTS
29/09/2020
E5MOM 1:
15 cal bike
20 swings
30 squats 35kg
E5MOM 2:
15 cal bike
20 swings
30 push press 15kg
E5MOM 3:
15 cal bike
20 swings
30 leg raises
x 2
Finisher:
15 burpees
30 clean and press 10kg
30 overhead lunges 10kg
10 burpees
20 clean and press 10kg
20 overhead lunges 10kg
5 burpees
10 clean and press 10kg
10 overhead lunges 10kg
01/10/2020
Deadlifts 65kg 10 x 3
Squats 45kg 10 x 3
Good mornings 35kg 10 x 3
Chest press 25kg 10 x 3
Bent over row 25kg 10 x 3
Lateral raise / front raise / reverse flye 2.5kg 10 x 3
Finisher:
10-9-8-7-6-5-4-3-2-1
Power clean 25kg
Push press 10kg DBs
Burpees
07/10/2020
15 cal bike
30 squats 35 kg
30 sit ups
15 cal bike
30 push press 15kg
30 lunges 15kg
15 cal bike
30 thrusters 15kg
30 leg raises
15 cal bike
30 box jump (2 x blue 2 x yellow 2 x green)
30 power cleans 25kg
Finisher:
10 snatch right arm
10 push press right arm
10 snatch left arm
10 push press left arm
10 burpees
x 3
08/10/2020
Deadlifts 65kg 10 x 3
Glute bridges 45kg 10 x 3
Good mornings 35kg 10 x 3
Chest press 25kg x 10
TRX row x 10
Superset x 3
Bent over row 25kg 10 x 3
Bicep curls 15kg x 10
Tricep dips x 10
Superset x 3
Lateral raise / front raise / reverse flye 2.5kg 10 x 3
Finisher:
50 complex* with 3 burpees every 2 minutes
*Complex: 1 x hang clean + 1 x lunge each leg + 1 x push press 15kg
Completed in 8:52
14/10/2020
8-12-16-20-16-12-8
Cal bike
Leg raises
Clean & press 15kg
Lunges 15kg
Finisher:
10 DB burpees step overs
10 Box jump overs
10 DB thrusters
x 3
15/10/2020
Deadlifts 65/70/75kg 10 x 3
Squats 45kg 10 x 3
Glute bridges 45kg 10 x 3
Bench press 25kg x 10
Bent over row 25kg x 10
Superset x 3
Bicep curls 15kg x 10
Tricep dips x 10
Superset x 3
Finisher:
10 cal bike
10 DB snatch each arm
10 cal bike
10 DB push press each arm
10 cal bike
10 DB devil press
10 cal bike
10 DB push press each arm
10 cal bike
10 DB snatch each arm
21/10/2020
3 min work : 1 min rest x 6
10 power clean 20kg
10 front squats 20kg
10 leg raises
Max effort bike
10 push press 20kg
10 lunges 20kg
10 sit ups
Max effort bike
Alternate the circuits 3 times each
Finisher:
50 step ups
50 snatches
40 step ups
40 single DB push press
30 step ups
30 single DB hang squat clean
20 step ups
20 single DB thrusters
10 step ups
10 single DB devil press
22/10/2020
Deadlifts 70/70/75kg 10 x 3
Squats 45kg 10 x 3
Glute bridges 45kg 10 x 3
Bench press 25kg x 10
Bent over row 25kg x 10
Superset x 3
Shoulder press 15kg 10 x 3
Lateral raises / front raises / rear flyes 10 x 3
Finisher:
10 min AMRAP:
10 cal bike
10 burpees
10 box jumps
Score: 3 rounds!
28/10/2020
8 ground to overhead 20kg
8 burpee box jumps
x 3
0.6 mile bike
8 ground to overhead 20kg
8 burpee box jumps
x 2
1.2 mile bike
8 ground to overhead 20kg
8 burpee box jumps
x 1
1.8 mile bike
Finisher:
30-20-10
Toes to KB
Overhead lunges
Core:
Bohemian Rhapsody plank challenge
29/10/2020
Deadlifts 70/70/75kg 10 x 3
Squats 45kg 10 x 3
RDL 40kg 10 x 3
Bench press 25kg x 10
Bent over row 25kg x 10
Superset x 3
Shoulder press 15kg 10 x 3
Bicep curls 15kg x 10
Tricep dips x 10
Superset x 3
Finisher:
20-15-10
DB snatch
DB push press
10-15-20
DB thruster
Burpee
07/11/2020
PONDEROSA
Warm up: 2 laps of the field
30 snatches 10kg DB
20 thrusters 10kg DB
15 toes to DB
10 burpees
x 5
With 25kg Barbell complete:
12 deadlifts
9 power cleans
6 front squat
3 push press
20 lunges
x 3
11/11/2020
2 hill sprints
20 DB snatch
20 DB squats
2 hill sprints
20 DB power cleans
20 DB push press
2 hill sprints
20 sit ups
20 DB thrusters
x 2
Finisher:
9 min ladder
3-6-9-12-etc
8kg ball slam
Ball lunges
Burpee over ball
13/11/2020
1-2-3-4-3-2-1
DB complex*
4-8-12-16-12-8-4
Burpees
*Complex:
6 power cleans
5 hang squat cleans
4 lunges
3 push press
50-40-30-20-10
Overhead lunges
25-20-15-10-5
Toes to DB
17/11/2020
15 burpees
30 barbell snatch
30 overhead/front squats
10 burpees
20 barbell snatch
20 overhead/front squats
5 burpees
10 barbell snatch
10 overhead squats
2 x suicide sprints
20 clean and press
20 lunges
x 4
15 toes to DB
30 sec plank
x 3
19/11/2020
6 devil press RHS
8 push press
10 sit ups
6 devil press LHS
8 press ups
10 leg raises
x 5
50-30-30
50-20-20
50-10-10
Jacks - Thrusters - Overhead lunges
Suicide sprints x 3
24/11/2020
4 min AMRAPs
1.30 min rest
x 9
1 x suicide sprint
10 x DB hang squat clean
(Scores: 1 + 10 / 1 + 10 / 1 + 8)
10 x burpees
10 x DB snatch
(Scores: 2 + 6 / 2 + 2 / 2 + 0)
10 x DB thrusters
10 x TTDB
(Scores: 2 + 14 / 2 + 16 / 2 + 3)
26/11/2020
20-15-10-5
Dbl DB snatch
Lunges
20-15-10-5
Hang squat cleans
Push press
400m run
30 step ups
x 3
15-12-9
DB cluster
Burpee
15-12-9
Single DB Devil press
Overhead lunges
02/12/2020
18-15-12-9-6-3
Power cleans 25kg
Push press 25kg (!!!!!!)
Lunges 25kg
Box jumps
Bike cal
Finisher:
10 min AMRAP
10 burpees
10 TTDB
2-4-6-8-etc DB snatch each arm
03/12/2020
Deadlift 75kg 10 x 3
Squats 50kg 10 x 3
RDL 40kg 10 x 3
Flye 5kg
DB neutral press 10kg
10 x 3
Single arm row 15kg 10 x 3
Finisher:
10 cal bike
10 double snatch
10 cal bike
10 push press
10 cal bike
10 devil press
10 cal bike
10 push press
10 cal bike
10 double snatch
10 cal bike
08/12/2020
10 - 8 - 6 - 4 - 2
Front squat 30kg
Push press 25kg
30 - 20 - 10
Overhead lunges
15 - 10 - 5
Box jumps
Finisher:
50 cal bike
50 power cleans 25kg
50 DB snatch 10kg
3 burpee EMOM
10/12/2020
Deadlifts 75kg 10 x 3
Lunges 25kg 10 x 3
RDL 40kg 10 x 3
Flye 5kg
DB chest press 10kg
10 x 3
Single arm DB row 15kg 10 x 3
Finisher:
10 DB burpee step ups
15 box jumps
20 DB thrusters
x 3
15/12/2020
12 GTOH 20kg
6 burpee box jump
x 3
0.6 mile bike
12 GTOH 20kg
6 burpee box jump
x 2
1.2 mile bike
12 GTOH 20kg
6 burpee box jump
x 1
1.8 mile bike
Finisher:
100 10kg DB snatch
5 press ups EMOM
22/12/2020
50-40-30-20-10
Step ups + KB swings
50 squats 35kg
40 power cleans 30kg
30 push press 25kg
20 thrusters 20kg
10 power snatch 15kg
Finisher:
10 cal bike
20 DB snatches
10 cal bike
Rest 2 mins
x 3
(Times: 3:18 / 2:58 / 3:01)
23/12/2020
Deadlifts 75kg 10 x 3
Lunges 35kg 10 x 3
RDL 45kg 10 x 3
Chest press 25kg
Bent over row 30kg
10 x 3
Bicep curls 15kg
Tricep dips
10 x 3
Finisher:
10-9-8-7-6-5-4-3-2-1
Box Jumps
Burpees
Toes to KB
30/12/2020
20 step ups
15 thrusters 7.5kg
10 box jumps
x 3
24 cal bike
12 devil press
18 cal bike
9 devil press
12 cal bike
6 devil press
10 snatch RHS
10 O/H lunges RHS
10 sit ups
10 snatch LHS
10 O/H lunges LHS
10 TTDB
x 4
31/12/2020
Deadlifts 75kg 10 x 3
Squats 50kg 10 x 3
Bench 25kg
Bent over row 30kg
10 x 3
10 cal bike
20 lunges 20kg
x 5
12-10-8
Power cleans 25kg
Devil press 7.5kg
12-10-8
Thrusters 15kg
DB burpee step ups 7.5kg