LAUREN TUNNICLIFFE
2020 WORKOUTS
2021 WORKOUTS
10/01/2022
Warm up:
10 cal ski
20 step ups
x 3
Resistance:
Deadlifts 60kg 10 x 3
Bench press 25kg + Flyes 5kg
10 x 3
Bent over row 30kg 10 x 3
Bicep curls 15kg + Tricep dips
10 x 3
Intensity:
8 power cleans 30kg
12 hanging tucks
8 push press 20kg
12 burpees
x 4
12/01/2022
Conditioning:
10 cal bike
15 cal ski
10 cal bike
Rest 2 min
x 3
10 cal ski
15 cal bike
10 cal ski
Rest 2 min
x 3
Intensity:
10 DB burpee step up
15 DB push press
20 DB snatch
x 3
13/01/2021
Conditioning:
24 cal bike
6 barbell complex* 20kg
24 lunges
x 4
*complex:
Deadlift
Power clean
Hang squat clean
Thruster
Push press
Intensity:
10-8-6-4-2
Burpee box jump
DB snatch 15kg
Hanging tuck
19/01/2021
Resistance:
Deadlifts 70kg 10 x 3
Squats 45kg 10 x 3
Bench press 25kg 10 x 3
Flyes 5kg 10 x 3
Bent over row 30kg 10 x 3
Bicep curls 15kg + Tricep dips
10 x 3
Intensity:
15-12-9
15 cal ski
15 power cleans
12 cal ski
12 thrusters
9 cal ski
9 clusters
20/01/2022
Conditioning:
10 burpees
20 DB snatch
400m ski
20 Db step ups
10 box jumps
x 5
Intensity:
100 KB swings
10 cal penalty every break (40/35/25 reps)
26/01/2022
30 cal bike warm up
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Flyes 5kg + bench 22.5kg
10 x 3
Bent over row 27.5kg 10 x 3
Bicep curls 15kg + tricep dips
10 x 3
Intensity:
12 min AMRAP:
15 cal row
12 push press 10kg
9 burpees
Score: 3+32
27/01/2022
Conditioning:
500m row
20 GTOH 25kg
5 burpee box jumps
Repeat:
500-15-10
500-10-15
500-5-20
Intensity:
10-8-6-4-2
Hanging tucks
Alternating DB snatch 15kg
Ski cal sprint
02/02/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Flyes 5kg + Chest press 10kg
10 x 3
DB Bent over row 12.5kg 10 x 3
Bicep curls 15kg + tricep dips
10 x 3
Intensity:
250m ski
12 burpee to target
12 hanging tucks
12 DB GTOH 10kg
03/02/2022
Conditioning:
10 cal ski
10 barbell complex*
x 5
*clean / lunge L+R / push press
Intensity:
21 cal row
18 burpees
15 cal bike
12 alt DB snatch
Rest 3 min
x 3
Scores: 7:43 / 7:07 / 6:50
09/02/2022
Resistance:
Deadlifts 70kg 10 x 3
Split squats 12kg 10 x 3
Flyes 5kg + bench press 25kg
10 x 3
Bent over row 30kg 10 x 3
Bicep curls 15kg + tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 box jumps
20 DB snatch
Max cal ski: 8/9/9
10/02/2022
500m row
Circuit x 3
1000m row
Circuit x 2
1500m row
Circuit x 1
Circuit:
5 burpee box jumps
10 GTOH 25kg
20 lunges 25kg
15/02/2022
Resistance:
Deadlifts 70kg 10 x 3
Split squats 12kg 10 x 3
Bench press 27.5kg + TRX row
10 x 3
Flyes 5kg 10 x 3
Bicep curls 15kg + tricep dips
10 x 3
Intensity:
15 min AMRAP:
10 cal row
10 box jumps
2-4-6-etc devil press
Score: 10 + 7 devil press
16/02/2022
1000m row 100/100m intervals
Intensity:
Every 90 sec x 20
6 cal bike + 6 burpees
6 cal bike + 6 DB clean & press
6 cal bike + 6 DB step ups
6 cal bike + 6 DB double snatch
Core:
10 hanging tucks
10 rainbow slams
20 sec hollow hold
x 3
23/02/2022
Resistance:
Deadlifts 70kg 10 x 3
Split squats 12kg 10 x 3
Flyes 5kg + Chest press 10kg
10 x 3
Bent over row 32.5kg 10 x 3
Shoulder press 17.5kg 10 x 3
Intensity:
10 cal bike
20 hang snatch 10kg
10 cal bike
Rest 2 min
Time: 2:27 / 2:20 / 2:23
24/02/2022
Conditioning:
400m row
10 power cleans 25kg
5 burpees
10 front squats 25kg
5 burpees
10 push press 25kg
x 5
Intensity:
10 cal ski
10 TTKB
2-4-6-8-10 HIGH box jumps
02/03/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Chest press 10kg + Bent over row 32.5kg
10 x 3
Bicep curls 15kg + Tricep dips
10 x 3
Intensity:
10 DB clusters
20 DB step ups
10 Burpees
20 cal ski sprint
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
09/03/2022
Resistance:
Deadlifts 70kg 10 x 3
Split squats 12kg 10 x 3
Glute bridges 50kg 10 x 3
Bench press 25kg + B/O row 12.5kg DB
10 x 3
Intensity:
3 min work 2 min rest x 3
5 high box jumps
10 burpees
20 DB snatch
Max cal ski
Scores: 14/15/15
21/1221/
10/03/2022
Conditioning:
24 cal row
6 barbell complex
12 ttdb
x 4
complex: deadlift / power clean / hang squat clean / thruster / push press
Intensity:
45 sec bike + 45 sec DB clean & press + 30 sec rest
45 sec bike + 45 sec DB step ups + 30 sec rest
45 sec bike + 45 sec DB snatch + 30 sec rest
x 4
23/03/2022
Resistance:
Deadlifts 70kg 10 x 3
Split squats 12kg 10 x 3
Flyes 5kg + Chest press 12.5kg
10 x 3
Bent over row 30kg 10 x 3
Bicep curls 15kg + Tricep dips
10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 burpees
8 alt snatch 12.5kg
10 cal bike
Scores: 1+24 / 2+0 / 1+23
24/03/2022
Conditioning
15 cal ski
20 step ups
30 deadlift high pull
15 cal ski
20 step ups
30 power cleans
15 cal ski
20 step ups
30 hang squat cleans
15 cal ski
20 step ups
30 thrusters
15 cal ski
20 step ups
30 push press
Intensity:
400m row
8 burpees
10 box jumps
12 TTDB
Rest 2 min
x 3
30/03/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 45kg 10 x 3
Flyes 5kg + Chest press 10kg
10 x 3
Bent over row 30kg 10 x 3
Shoulder press 17.5kg 10 x 3
Bicep curls 15kg + tricep dips
10 x 3
Intensity:
10 cal bike sprint
10 DB clean & press
10 cal bike sprint
10 DB thrusters
10 cal bike sprint
10 devil press
10 cal bike sprint
10 DB thrusters
10 cal bike sprint
10 DB clean & press
SUB 10 MINS!
31/03/2022
5 min AMRAP 2 min rest x 6
AMRAP 1:
10 cal bike
10 power cleans 25kg
10 TTDB
Scores: 2+1 / 2+1
AMRAP 2:
10 cal row
10 press ups
10 DB thruster 7.5kg
Scores: 2+15 / 2+20
AMRAP 3:
10 cal ski
10 push press 20kg
10 double DB snatch 7.5kg
Scores: 2+10 / 2+10
06/04/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 45kg 10 x 3
Glute bridges 50kg 10 x 3
Flyes 5kg + Chest press 10kg
10 x 3
Bent over row 30kg 10 x 3
Biceps 15kg + triceps
10 x 3
Intensity:
3 min work 2 min rest x 3
10 snatch + push press + overhead lunges RHS
10 snatch + push press + overhead lunges LHS
Max cal ski: 17/18/20
07/04/2022
Conditioning:
200m row
5 burpees
x 10
Intensity:
10 GTOH 25kg
20 DB step ups
10 box jumps
20 cal bike
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
13/04/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 45kg 10 x 3
Glute bridges 50kg 10 x 3
Flyes 5kg + Bench 20kg
10 x 3
Bent over row 30kg 10 x 3
Intensity:
15 min AMRAP:
10 cal row
10 TTDB
2-4-6-8-etc GTOH 2
14/04/2022
Conditioning:
40-30-20-10
Cal bike + step ups
Resistance:
12 deadlifts 25kg
9 power cleans
6 push press
3 front squat (AMAZING)
x 4
Intensity:
12 min ARAP
8 DB snatch RHS
6 overhead lunges RHS
4 burpees
8 snatch LHS
6 overhead lunges LHS
4 burpees
20/04/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 45kg 10 x 3
Glute bridges 50kg 10 x 3
Bench press 27.5kg + Bent over row 12.5kg
10 x 3
Shoulder press 17.5kg 10 x 3
Intensity:
30 cal ski + 30 step ups + 30 power cleans
20 cal ski + 20 step ups + 20 thrusters
10 cal ski + 10 step ups + 10 clusters
@25kg (!!!)
21/04/2022
Conditioning:
400m row
10 DB clean & press
10 DB step ups
10 devil press
10 TTDB
x 5
Intensity:
10 min AMRAP
10 cal bike
15 KB swings
20 drop squat to KB
27/04/2022
Resistance:
Deadlifts 55kg 10 x 3
Squats 45kg 10 x 3
Glute bridges 50kg 10 x 3
Bench press 27.5kg + Bent over row 12.5kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
30 cal bike
30 power clean 25kg
30 push press 20kg
30 DB snatch 12.5kg
3 burpee EMOM
28/04/2022
Conditioning:
500m row @ 28s/m
20 GTOH 25kg
5 Burpee step ups
500m row @ 26s/m
15 GTOH 25kg
10 Burpee step ups
500m row @ 24s/m
10 GTOH 25kg
15 Burpee step ups
500m row @ 22s/m
5 GTOH 25kg
20 Burpee step ups
Core:
10 hanging tucks
10 sit ups
10 rainbow slams
x 3
04/05/2022
Resistance:
Deadlifts 70kg 10 x 3
Split squats 12kg 10 x 3
Glute bridges 50kg 10 x 3
Bench press 25kg + Flyes 5kg 10 x 3
Bent over row 30kg 10 x 3
Shoulder press 17.5kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
3 x 3 min work 2 min rest:
5 box jumps
10 burpees
20 DB snatch
Max cal ski
05/05/2022
Conditioning:
1000m row @ 2:20
750m row @ 2:15
500m row @ 2:10
250m row sub 2:00
Intensity:
Every 90 seconds x 18
6 cal bike + 6 burpees
6 cal bike + 6 DB clean & press
6 cal bike + 6 DB step ups
11/05/2022
Resistance:
Deadlifts 70kg 10 x 3
Split squats 12kg 10 x 3
Glute bridges 50kg 10 x 3
Chest press 10kg + Bent Over Row 30kg 10 x 3
Flyes 5kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
12 min ladder 3-6-9-12-etc
Cal ski
DB thrusters
Burpees
Score: 12+40
19/05/2022
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: 5/6/7/8/9/10 cal bike
B: 5/6/78/9/10 burpees
C: 10/12/14/16/18 slams
25/05/2022
Resistance:
Deadlifts 70kg 10 x 3
Split squats 12kg 10 x 3
Glute bridges 50kg 10 x 3
Bench press 25kg + TRX Row 10 x 3
Shoulder press 17.5kg 10 x 3
Intensity:
25 cal row
20 DB snatch 10kg
15 cal bike
10 burpees
Rest 2 min
Times: 5:14 / 5:07 / 5:18
01/06/2022
Resistance:
Deadlifts 70kg 10 x 3
Front squats 30kg 10 x 3
Glute bridges 50kg 10 x 3
Chest press 12.5kg + Bent Over Row 30kg 10 x 3
Shoulder press 17.5kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
10 cal bike
20 DB snatch
10 cal bike
Rest 2 min
Times: 2:32 / 2:13 / 2:05
02/06/2022
Conditioning:
10 Cal bike
10 Power cleans 25kg
5 Hanging tucks
10 Push press 25kg
5 Hanging tucks
X 5
Intensity:
1 min max efforts:
Burpees 11/12/13
DB step ups 17/18/16
Box jumps 18/18/18
DB snatch 28/32/30
Ski cals 12/13/12
Rest 2 min
X 3
09/06/2022
Resistance:
Deadlifts 70kg 10 x 3
Glute bridges 50kg 10 x 3
Chest press 12.5kg + Bent over row 30kg 10 x 3
Shoulder press 17.5kg 10 x 3
Intensity:
25 cal row
20 DB snatch
15 cal bike
10 burpees
Rest 2 min
Times: 5:32 5:27 5:34
16/07/2022
Conditioning:
1200m row 5 x 100m intervals
Resistance:
Deadlifts 70kg + Press ups + Tricep dips
10 x 3
Squats 45kg + DB row 12.5kg + Biceps 7.5kg
10 x 3
Intensity:
15 min AMRAP
10 cal ski
10 burpees
5-10-15-etc GTOH 25kg
Score: 15 + 28
22/06/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Chest press 12.5kg + Flye 5kg 10 x 3
Bent over row 30kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Shoulder press 17.5kg 10 x 3
Intensity:
4 min AMRAP 2 min rest
6 cal bike
8 slams
10 drop squats
2+16 / 3+6 / 3+5.5
23/06/2022
Conditioning:
24 cal row
6 bar compex*
24 lunges
x 4
*power clean + hang squat clean + thruster + push press 20kg
Intensity:
10 devil press
10 TTDB
10 cal ski
Score: 4+15
29/06/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Chest press 12.5kg + Flye 5kg 10 x 3
Bent over row 30kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
6 devil press RHS
8 push press 25kg
10 TTDB
6 devil press LHS
8 push ups
10 cal ski
x 3
30/06/2022
Resistance:
20-15-10-5
Power cleans + front squat + push press
Conditioning:
10 cal ski + 10 overhead lunges
x 5
Intensity:
12-9-6
Burpee + Box jump + Hanging tuck
03/08/2022
Conditioning:
1000m row 4 x 100m intervals
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Glute bridges 50kg 10 x 3
Chest press 12.5kg + Bent over row 30kg 10 x 3
Shoulder press 17.5kg 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB snatch
10 DB step up
Max cal ski: 8/6/7
04/08/2022
Conditioning:
15-10-5-5-10-15
Cal ski + cal bike
Intensity:
1 min max efforts:
Burpees: 11/11/10
DB clean & press: 11/12/13
DB step ups: 18/20/18
TTDB: 12/12/13
Row cals: 12/13/12
Rest 2 min
10/08/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Glute bridges 50kg 10 x 3
Chest press 12.5kg + Bent over row 30kg 10 x 3
Shoulder press 17.5kg 10 x 3
Biceps 17.5kg + Tricep dips 10 x 3
Intensity:
12 min AMRAP
15 cal row
12 KB swings
9 box jumps
Score: 4 rounds!
11/08/2022
Conditioning:
500m row
10 O/H DB lunges + 5 burpees x 5
500m row
10 alt DB snatch + 5 burpees x 5
500m row
10 single DB thrusters + 5 burpees x 5
500m row
Row pace: 2:10/500m
Intensity:
10 min AMRAP
10 cal bike
10 box jumps
Score: 4+6
24/08/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Glute bridges 50kg 10 x 3
Chest press 12.5kg + Bent over row 30kg 10 x 3
Shoulder press 17.5kg 10 x 3
Intensity:
10 devil press 7.5kg
20 step ups
10 TTDB
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
25/08/2022
Conditioning:
24 cal row
12 step overs
6 power clean 25kg
10 x 3
Intensity:
12 min AMRAP:
6 cal bike
6 push press 20kg
2-4-6-etc burpee box jumps
Score: 12+9
31/08/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Glute bridges 55kg 10 x 3
Chest press 12.5kg + Flyes 5kg 10 x 3
Bent over row 12.5kg + Shoulder press 17.5kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
12 min ladder 3-6-9-etc:
Cal bike
Burpees
15kg plate snatch
Score: 12+15
01/09/2022
Conditioning:
E5MOM x 5
400m ski
6 burpees
8 clean and press 7.5kg
10 step ups
Intensity:
15 min ladder:
10 cal bike
10 power clean 25kg
5-10-15 hanging tuck
Score: 20+31
07/09/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Glute bridges 55kg 10 x 3
Chest press 12.5kg + Flyes 5kg 10 x 3
Bent over row 12.5kg + Shoulder press 17.5kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
10-8-6-4-2 reps:
GTOH 20kg
Step ups
Burpees
Hanging tucks
08/09/2022
Conditioning:
24 cal row
6 complex
12 lunges
X 4
Complex: deadlift / power clean / hang squat clean / thruster /push press
Intensity:
10 cal bike
20 hang snatch
10 cal bike
Rest 2 min
Times: 2:37 / 2:12 / 2:06
14/09/2022
Resistance:
Deadlifts
Squat
Chest press andBent over row
Shoulder press
Intensity:
25 cal row
20 snatch
15 cal bike
10 burpees
Rest 2 min
Times: 5:47 5:42 5:55
29/09/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Chest press 12.5kg + Bent over row 30kg 10 x 3
Bicep curls 15kg + triceps dips 10 x 3
Intensity:
45 sec ski/bike + 45 sec burpees + 30 sec rest
45 sec ski/bike + 45 sec DB clean & press + 30 sec rest
45 sec ski/bike + 45 sec DB step ups + 30 sec rest
X 4
12/10/2022
Resistance:
Deadlifts 65kg 10 x 3
Squats 40kg 10 x 3
Glute bridges 45kg 10 x 3
Chest press 10kg + Flyes 5kg 10 x 3
Bent over row 25kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
3 min work 2 min rest x 3
5 burpees
10 DB push press
20 DB snatch
Max cal ski: 16/17/17
13/10/2022
Conditioning:
400m row
30 step ups
20 snatch
10 burpees
X 4
Intensity:
6 power clean
12 hanging ticks
6 push press
12 box jumps
X 3
19/10/2022
Resistance:
Deadlift 70kg 10 x 3
Squat 45kg 10 x 3
Glute bridges 50kg 10 x 3
Chest press 12.5kg + Bent over row 27.5kg 10 x 3
Shoulder press 17.5kg 10 x 3
Biceps and triceps 10 x 3
Intensity:
12 min ladder
12 cal row
12 snatch
3-6-9-etc burpee
Score: 12+6
20/10/2022
Conditioning
20 cal ski
10 power clean
5 burpees
10 front squat
5 burpees
10 push press
X 5
Intensity:
6 cal bike
12 snatch
6 cal bike
Rest 60 sec
X 3
26/10/2022
Resistance:
Deadlift 70kg 10 x 3
Lunges 30kg 10 x 3
Glute bridges 50kg 10 x 3
Chest press 12.5kg + Bent over row 27.5kg 10 x 3
Biceps 17.5kg and triceps 10 x 3
Intensity:
45:15 x 3
Burpees / DB alt snatch / Box jumps / Ski cals
27/10/2022
Warm up:
5 walkouts + 10 lunges + 10 TRX row
Intensity:
5 min AMRAP 2 min rest x 6
AMRAP 1
10 cal row + 10 DB clean & press
Score: 3+10 / 3+6
AMRAP 2
10 cal bike + 10 DB snatch
Score: 3+0 / 2+15
AMRAP 3
10 cal ski + 10 DB step ups
Score: 2+15 / 2+10
02/11/2022
Resistance:
Deadlifts 70kg 10 x 3
Lunges 30kg 10 x 3
Bench press 25kg + Flyes 5kg 10 x 3
SA DB row 12.5kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB push press
10 DB step ups
Max cal ski: 11/14/13
03/11/2022
Conditioning:
24 cal row
6 complex 22.5kg
12 lunges
X 4
Power clean/hang squat clean/thruster/push press
Intensity:
6 burpees
8 snatch
10 box jumps
X 4
09/11/2022
Resistance:
Deadlifts 70kg 10 x 3
Lunges 30kg 16 x 3
Chest press 12.5kg + Flyes 5kg 10 x 3
TRX row + Shoulder press 17.5kg 10 x 3
Bicep curls 17.4kg + Tricep dips 10 x 3
Intensity:
8 min AMRAP
6 cal bike
6 DB snatch (each)
2-4-6-etc burpee
8 min AMRAP
6 cal ski
6 step ups (each)
2-4-6-etc burpee
10/11/2022
Conditioning:
5 x 500m row
60 sec rest
10 power cleans 30kg
5 burpees
10 push press 25kg
5 burpees
10 lunges 25kg
X 3
Intensity:
10 min max cals:
30 sec ski + 30 sec plank
Score: 55 cal
17/11/2022
Conditioning:
12 cal ski
12 DB step over
6 deadlifts 75kg
x 6
Intensity:
30 cal bike
30 DB clean & press
30 box jumps
3 burpee EMOM
Time: 10:53
23/11/2022
Resistance:
Deadlifts 70kg 10 x 3
Lunges 30kg 10 x 3
Flye 5kg + Chest press 12.5kg 10 x 3
Bent over row 30kg 10 x 3
Shoulder press 17.5kg 10 x 3
Biceps 17.5kg + tricep dips 10 x 3
Intensity:
8 cal bike
12 DB snatch
10 burpees
12 DB snatch
8 cal bike
Rest 1:30
Times: 3:58 / 3:41 / 3:15
24/11/2022
Conditioning:
400m row
30 step ups
20 DB snatch
10 hanging tucks
5 burpees
X 5
Intensity:
10 cal ski
10 box jump overs
5-10-15-etc GTOH 25kg
Score: 35 GTOH
30/11/2022
Resistance:
Deadlift 72.5kg 10 x 3
Squat 45kg 10 x 3
Bridges 50kg 10 x 3
Chest press 12.5kg + B/O row 27.5kg 10 x 3
Bicep curls 17.5kg + triceps dips 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec DB clean & press + 30 sec rest
45 sec ski + 45 sec DB step ups + 30 sec rest
X 3
15/12/2022
Conditioning:
20 cal row
16 DB step up
12 deadlifts 65kg
8 press ups
X 4
Intensity:
8 min AMRAP
8 cal ski
8 DB thruster
2-4-6 burpee
2 min rest
8 min AMRAP
8 cal bike
8 DB snatch
2-4-6 burpee
21/12/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Glute bridges 50kg 10 x 3
Flye 5kg + chest press 12.5kg 10 x 3
Bent over row 30kg 10 x 3
Shoulder press 17.5kg 10 x 3
Biceps 17.5kg + triceps 10 x 2
Intensity:
15 min AMRAP:
10 cal ski
10 DB box step over
5 GTOH
22/12/2022
Conditioning:
20 cal row
16 DB step up
12 power cleans
8 push press
X 5
Intensity:
12 min AMRAP:
12 cal bike
6 devil press
6 box jump over
28/12/2022
Conditioning:
500m ski
20 power cleans 30kg + 5 thrusters 7.5kg
500m ski
15 power cleans + 10 thrusters
500m ski
10 power cleans + 15 thrusters
500m ski
5 power cleans + 20 thrusters
Intensity:
10 cal bike
20 snatch
10 cal bike
Rest 2 min
2:34 / 2:24 / 2:23
11/01/2022
Resistance:
Deadlifts 70kg 10 x 3
Squats 45kg 10 x 3
Glute bridges 50kg 10 x 3
Flyes 5kg + chest press 12.5kg 10 x 3
Bent over row 30kg 10 x 3
Biceps 15kg + tricep dips 10 x 3
Intensity:
20 cal row
15 KB swings
10 DB push press
X 3
12/01/2022
Conditioning:
400m ski
13 DB snatch
6 burpees
2 DB step up
6 box jumps
12 DB thruster
X 5
Intensity:
30 sec bike sprint 30 sec rest
x 6
23/03/2023
Row 1000m
Resistance:
Deadlift 65kg 10 x 3
Chest press 10kg + row 20kg 10 x 3
Pull-down 30kg + shoulder press 15kg 10 x 3
Biceps 15kg + triceps 20kg 10 x 3
Intensity:
45 sec bike + 45 sec DB snatch + 30 sec rest
45 sec bike + 45 sec DB step up + 30 sec rest
X 3
28/03/2023
Resistance:
Deadlift 65kg 10 x 3
Row 30kg 10 x 3
Flye + chest press 10kg 10 x 3
Pull-down 40kg 10 x 3
Biceps + triceps 10 x 3
Intensity:
3 min work 1:30 rest
10 c & p
10 step up
20 snatch
Max cal ski: 16/17/18
30/03/2023
Conditioning:
12 cal ski
6 DB box over
6 GTOH 20kg
X 3
24 cal ski
6 DB box over
6 GTOH 20kg
X 2
36 cal ski
6 DB box over
6 GTOH 20kg
Resistance:
Squats 40kg 10 x 3
Cable flye 5kg + bench 20kg 10 x 3
Cable row 30kg 10 x 3
Intensity:
12 min amrap
4-8-12 etc cal bike + snatch
20+18
05/04/2023
Resistance:
Deadlift 65kg 10 x 3
Row + chest press 10 x 3
Squat 40kg 10 x 3
Pull-down 10 x 3
Shoulder press 10 x 3
Biceps + triceps 10 x 3
Intensity:
12 min AMRAP
12 cal bike+
4 DB burpee + 4 DB clean + oress + 4 DB step up x 2
Score: 3 rounds!
12/04/2023
Resistance:
Deadlift 65kg 10 x 3
Row 35kg 10 x 3
Chest press 10kg 10 x 3
Pull-down 40kg 10 x 3
Shoulder press 17.5kg 10 x 3
Biceps triceps 10 x 3
Intensity:
12 min AMRAP:
12 cal bike
12 DB step ups
2-4-6-devil press
Score: 9+18
13/04/2023
400m row
30 step ups
20 DB snatches
10 hanging tucks
5 burpees
X 5
Intensity:
10 min max effort:
30 sec ski + 30 sec plank
Score: 71 cals!
19/04/2023
Resistance:
Deadlift 65kg 10 x 3
Row + press up 10 x 3
Pull-down 10 x 3
Bent over row + chest press 10 x 3
Pull-down + Shoulder press 10 x 3
Biceps + triceps 10 x 3
Intensity:
15 min AMRAP:
250m ski
5 burpee + 10 DB step up
250m ski
5 box jump + 10 DB snatch
Score: 3 rounds!
20/04/2023
24 cal row
12 box overs
6 GTOH
X 4
Intensity:
12 cal ski
10 alt snatch
8 cal bike
6 burpee
Rest 2 min
3:06 / 2:52 / 2:53 / 3:07
26/04/2023
600m ski + 2 walkout EMOM
Resistance:
Deadlift 65kg 10 x 3
Row + press up 10 x 3
Pull-down (wide) 10 x 3
Bent over row + chest press 10 x 3
Pull-down (narrow) + Shoulder press 10 x 3
Intensity:
10 min effort:
40 cal bike then amrap:
8 squats 40kg + 4 burpee box over
Score: 4 rounds
27/04/2023
20-15-10-5
Cal bike + power clean 25-32.5kg
20-15-10-5
Cal row + push press 15-22.5kg
10 lunges + 10 sit ups/leg tucks x 4
Intensity:
10 min AMRAP:
5 burpees
10 alternating snatch
150m ski sprint
Score: 5+5
03/05/2023
Deadlift 65kg 10 x 3
Row + press up 10 x 3
Pull-down (wide) 10 x 3
Bent over row + chest press 10 x 3
Pull-down + Shoulder press 10 x 3
Biceps + triceps 10 x 3
Intensity:
12 min AMRAP
12 calorie row
12 KB swings
12 KB box step over
X 3
04/05/2023
Conditioning:
50-40-30-20-10
Cal ski + overhead lunges
Core:
10 hanging ticks
10 ball sit ups
20 rainbow slams
X 3
Intensity:
5 cal bike + 5 burpees + 5 cal bike
Rest 1 min
X 5
10/05/2023
Deadlift 65/70kg 10 x 3
Row + chest press
Pull-down + Shoulder press
Biceps + triceps
Intensity:
10 GTOH 25kg
10 burpee DB step up
10 hanging tucks
20 cal bike
Repeat:
8-8-8-16
6-6-6-12
4-4-4-8
2-2-2-4
17/05/2023
Resistance:
Deadlift 70kg
Row + chest press 10kg
Flye 5kg + SA pull-down
Narrow Pull-down + Shoulder press 15kg
Lateral + rear raise 2.5kg
Intensity:
45 sec bike + 45 sec DB clean and press + 30 sec rest
45 sec bike + 45 sec DB step ups + 30 sec rest
X 4
17/05/2023
12 cal ski
6 power clean 30kg
12 DB step up
6 burpees
X 4
12 cal row
6 push press 20kg
12 lunges
6 box jumps
X 4
Intensity:
12 min ladder
6 cal bike
12 snatch 10kg
3-6-9-etc GTOH 25kg
08/06/2023
Conditioning:
15 cal ski
12 deadlift
9 press ups
6 push press
3 burpees
X 4
Cable row + sit ups 10 x 3
Pull-down + ttdb 10 x 3
Intensity:
12 min AMRAP
12 cal bike
12 snatch
4-8-12 box jump
16/06/2023
10 cal row
10 box overs
20 swings
X 4
Resistance:
Deadlift 65kg 10 x 3
Chest press + row 10 x 3
Pull-down + shoulder press 10 x 3
Intensity:
12 cal ski
10 alt snatch
8 cal bike
6 burpee
Rest 1 min
X 3
21/06/2023
Resistance:
Deadlift 65kg 10 x 3
Row + chest press 10 x 3
Flye + SA pull-down 10 x 3
Narrow Pull-down + Shoulder press 10 x 3
Lateral + rear raise 10 x 3
Intensity:
12 min AMRAP:
6 burpee
12 cal bike
24 swings
22/06/2023
1000m ski + 2 burpee emom
Resistance:
Squats 40kg + pull-down 30kg 10 x 3
Bicep curls 17.5kg + tricep ext 25kg 10 x 3
Intensity:
30 min AMRAP:
500m row
20 single DB clean and press
20 DB step ups
10 press ups
10 hanging tucks
28/06/2023
Deadlift 70kg 10 x 3
Row + chest press
Flye + SA pull-down
Narrow Pull-down + Shoulder press
Lateral + rear raise
Biceps + triceps
Intensity:
12 min AMRAP:
12 cal ski +
4 DB burpee + 4 DB c&p + 4 DB step up x 3
01/07/2023
24 cal bike
12 step overs
6 GTOH
X 4
Press up + Trx row + wide pull-down 10 x 3
15 min AMRAP
200m ski
5 burpees + 10 snatch
200m ski
5 box jump + 10 tucks
05/07/2023
20-16-12-8-4
Cal ski + lunge
Deadlift 70kg + pull-down 30kg 10 x 3
Chest press 10kg + row 27kg 10 x 3
20 cal row
16 snatch
12 cal bike
8 burpees
Rest 2 min
4:42 / 4:33 / 4:33 / 4:28
13/07/2023
BUY IN: 25 cal ski
5 power cleans
5 box jumps
5 hanging ticks
X 5
BUY OUT: 25 cal ski
Intensity:
45 sec bike + 45 sec burpees (7/8/7/7/8) 30 sec rest
45 sec bike + 45 sec DB c&p (12/13/14/13/13) + 30 sec rest
45 sec bike + 45 sec DB step ups (12/14/15/15/16) + 30 sec rest
X 5