LOUISE PRESTON
14/01/2022
Conditioning:
10 cal bike
20 step ups
x 3
Resistance:
Deadlifts 25kg 10 x 3
Squats 20kg 10 x 3
Bench press 15kg 10 x 3
Bent over row 15kg 10 x 3
Intensity:
12 min ladder:
3-6-9-12-etc
Cal ski
Burpees
Push press 5kg
Score: 12 + 8
21/01/2022
Conditioning:
8 cal bike
8 thrusters
x 4
Resistance:
Deadlifts 25kg + press ups
10 x 3
Squats 20kg + TRX
10 x 3
Clean & press 8kg + tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB step ups
20 DB snatch
Max cal ski
Scores: 9 / 9 / 11
HOMEWORK
30 sec jog on the spot
30 sec skaters
30 sec rest
x 5
10 press ups (kneeling or off kitchen counter)
15 glute bridges
20 alternating lunges
30 sec plank
x 5
Note: with lunges keep the weight in your FRONT HEEL as you step back, and drive through the front heel when you step forward - limit the range if you knee hurts, substitute for squats if limiting range doesn’t help.
28/01/2022
Conditioning & Resistance:
500m row: warm up
Deadlifts 35kg + Chest press 7.5kg 10 x 3
500m row: 100/100
Squats 20kg + TRX row 10 x 3
500m row: 100/100
Clean & press 8kg + Tricep extensions 5kg
500m row: cool down
Intensity:
10-8-6-4-2
DB snatch
Burpee
Ski cal sprint
HOMEWORK:
You will need a step / platform for stepping and burpees! I know it looks long but it shouldn’t take you more than 30 mins if you work hard, maybe 40 on a slower day :)
NOTE: Perform the “30” sets as 3 x 10
10 burpees
20 DB step ups
30 KB goblet squats
10 burpees
20 weighted step ups / lunges
30 kneeling/counter press ups
10 burpees
20 DB step ups
30 DB shoulder press (or clean and press if you fancy!)
10 burpees
20 DB step ups
30 DB snatch (15 each side)
10 burpees
20 DB step ups
30 small crunches / single leg raises
04/02/2022
Conditioning:
100m row 100/100m intervals
Resistance:
Deadlifts 35kg
Press ups
Tricep extensions 5kg
10 x 3
Squats 20kg
TRX row
Bicep curls 8kg
10 x 3
Intensity:
4 min AMRAP 2 min rest:
6 cal bike
8 burpees
10 DB snatch
Scores: 2+0 / 1+21 / 2+2
11/02/2022
Conditioning:
6 cal bike
12 cal row
6 cal bike
Rest 2 min
x 3
Resistance:
Deadlifts 37.5kg 10 x 3
Squats 20kg 10 x 3
Bench press 20kg + TRX row 10 x 3
Pec flyes 2.5kg 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
250m ski
12 slams
12 ball step ups (each)
12 burpees
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
18/02/2022
Conditioning:
600m ski + 3 walkout EMOM
Resistance:
Deadlifts 50kg (!!!!) + press ups
10 x 3
Squats 25-30kg + TRX row
10 x 3
Biceps curls 10-15kg + triceps
10 x 3
Intensity:
30 sec bike + 30 sec burpees + 30 sec rest
30 sec bike + 30 sec DB clean & press + 30 sec rest
30 sec bike + 30 sec DB step ups + 30 sec rest
30 sec bike + 30 sec DB snatch + 30 sec rest
x 2
Homework:
30 sec cardio effort + 30 sec burpees + 30 sec rest
30 sec cardio effort + 30 sec DB clean & press + 30 sec rest
30 sec cardio effort + 30 sec DB step ups + 30 sec rest
30 sec cardio effort + 30 sec DB snatch + 30 sec rest
x 3
Cardio effort options:
High knee run, skipping, jumping jacks, step run, drop squats, speed skaters, mountain climbers
25/02/2022
Conditioning:
1000m row 100/100m intervals
Resistance:
Deadlifts 50kg 10 x 3
Squats 25kg 10 x 3
Bench press 20kg 10 x 3
Flyes 5kg 10 x 3
Bent over row 25kg 10 x 3
Intensity:
10-8-6-4-2
DB cluster + thruster + push press
DB step ups
Burpees
Cal bike
18/03/2022
Conditioning:
4-8-12-8-4
Cal row + cal bike
Resistance:
Deadlifts 50kg 10 x 3
Split squats 10 x 2
Chest press 10kg + Bent per row 25kg
10 x 3
Bicep curls 10kg + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB thrusters 5kg
20 DB snatch 5kg
Max cal ski
Scores: 9/9/10
25/03/2022
Conditioning:
600m ski + 3 burpee EMOM
Resistance:
Deadlifts 50kg 10 x 3
Split squats BW 10 x 3
Flyes 2.5kg + Chest press 7.5kg
10 x 3
Bent over row 25kg 10 x 3
Lateral raises 1.25kg + Shoulder press 5kg
10 x 3
Intensity:
6 cal bike
12 alt DB snatch 7.5kg
6 cal bike
Rest 2 min
x 3
Times: 1:45 / 1:52 / 1:50
01/04/2022
5 KB squat
5 KB RDL
5 Walkouts
x 3
Resistance:
Squats 25kg + TRX row
10 x 3
Conditioning:
12-9-6-3
Cal bike + deadlifts
12-9-6-3
Cal row + press ups
12-9-6-3
Cal ski + push press
Intensity:
3 x
6 burpee step up
9 box jumps
12 snatch
22/04/2022
Conditioning:
200m ski + 20 step ups
x 3
Resistance:
Deadlifts 40kg + Chest press 7.5kg + Bicep curls 5kg
10 x 3
Squats 25kg + TRX row + Tricep extension 5kg
10 x 3
Intensity:
12 min ladder: 3-6-9-etc
Ball slam
Burpee
Cal bike
Score: 12+41
Running S+C:
10 banded lateral leg raises each side
10 crab walks each direction
x 3
10 squats pushing knees out against band
10 glute bridges pushing knees out against band
x 3
Bulgarian split squats (each leg) 10 x 3
Single leg RDL (each leg) 10 x 3
Deadbugs 10 x 3
29/04/2022
Conditioning:
10 cal row
10 plate snatch
x 3
Resistance:
Deadlifts 40kg 10 x 3
Bench press 25kg + TRX row 10 x 3
Flyes 5kg 10 x 3
Shoulder press 10kg 10 x 3
Bicep curls 10kg + Tricep extensions 5kg 10 x 3
Intensity:
30 sec ski + 30 sec burpees + 30 sec rest
30 sec ski + 30 sec DB clean & press + 30 sec rest
30 sec ski + 30 sec DB step ups + 30 sec rest
x 3
13/05/2022
Conditioning:
10 cal row
5 DB complex (clean/lunge L&R/push press)
x 3
Resistance:
Deadlifts 45-50kg 10 x 3
Chest press 7.5kg + Flyes 5kg 10 x 3
TRX row + Shoulder press 15kg 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB thrusters
20 DB snatch
Max cal ski: 11/11/13 cals
20/05/2022
Conditioning:
30 sec ski + 30 sec skaters + 30 sec rest
30 sec ski + 30 sec step ups + 30 sec rest
30 sec ski + 30 sec snatch + 30 sec rest
x 3
Resistance:
Deadlifts 45kg 10 x 3
Chest press 7.5kg + Flyes 5kg 10 x 3
Bent over row 20kg 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
EMOM x 12
4/5/6/7 cal bike
4/5/6/7 burpee + jump
8/10/12/14 slams
10/06/2022
Conditioning:
45 sec bike + 45 sec skaters + 30 sec rets
45 sec bike + 45 sec step ups + 30 sec rest
45 sec bike + 45 sec KB swings + 30 sec rest
x 2
Resistance:
Deadlifts 45kg 10 x 3
POWER CLEANS! 20kg
FRONT SQUATS! 15kg
Chest press 10kg + Bent over row 25g 10 x 3
Intensity:
15 min AMRAP:
10 cal ski
10 burpees
5-10-15-etc GTOH 17.5kg
Score: 15 + 2
17/06/2022
Conditioning:
1200m row: 5 x 100m intervals
Resistance:
Deadlifts 60kg 10 x 3
Front squats 15kg 10 x 3
Bench press 22.5kg + TRX row 10 x 3
Intensity:
10-8-6-4-3
GTOH 20kg
Lunges 20kg
Squat jumps
Bike cals
12/08/2022
Conditioning:
12-9-6-3
Cal bike + row
Resistance:
Deadlifts 50kg 10 x 3
Bench press 20kg + TRX row 10 x 3
Front squat 15kg 10 x 3
Intensity:
45:15 max efforts x 3
Burpees (Louise 16/15/17 Martha 19/17/14)
DB clean & press (Louise 9/8/9 Martha 15/17/21)
DB step ups (Louise 19/16/16 Martha 16/20/22)
Ski cals (Louise 7/7/6 Martha 4/4/4)
Rest 1 min
19/08/2022
Conditioning:
250m row + 20 step ups
x 4
Resistance:
Deadlifts 50kg 10 x 3
Press ups + Pullover 5kg 10 x 3
Bent over row 30kg 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees (FLOOR!)
10 DB push press 5kg
20 DB snatch 5kg
Max cal ski: 12/12/8
23/08/2022
Conditioning:
5 cal bike
10 drop squats
20 skaters
x 3
Resistance:
Deadlifts 50kg 10 x 3
Power cleans 25kg 8 x 3
Chest press 7.5kg + Bent over row 20kg 10 x 3
Push press 20kg 10 x 3
Intensity:
250m ski
12 burpees
12 snatches
12 box jumps
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
02/09/2022 FAMILY FUN
Conditioning:
Circuit 40:20 x 3
Ski
Slam
Step up
Walkouts
Resistance:
Deadlifts 50kg 10 x 3
Split squat 10 x 2
Press ups + Trx row 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
Double tabata:
Step run and plyo jump
Shuffle run drop and burpees
09/09/2022
Conditioning:
16 cal ski
12 hight step over
12 power cleans 25kg
X 4
Resistance:
Bench press 22.5kg + Trx 10 x 3
Bicep curls 15/10kg + tricep extension/skullcrusher 10 x 3
Intensity:
12 min amrap
6 cal bike
6 push press 17.5kg
3-6-8-burpee box jumps
23/09/2022
Conditioning:
5 cal bike
5 KB squat
5 KB RDL
X 3
Resistance:
15-12-9-6-3
Deadlift
Press ups
TRX rows
Push press
Step ups
08/11/2022
Conditioning:
10-8-6-4-2
Cal bike + TRX lunge (each)
Resistance:
Deadlifts 45kg 10 x 3
Bench press 25kg 10 x 3
TRX row 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
40:20 x 2
Burpees + DB snatch + DB step ups + Ski
15/11/2022
Conditioning:
10 cal row + 5 walkouts
x 3
Resistance:
Deadlifts 50kg 10 x 3
Chest press 10kg + Flyes 5kg 10 x 3
Shoulder press 15kg + TRX row 10 x 3
Intensity:
4 min AMRAP 2 min rest x 2
6 cal ski
8 DB snatch
10 step ups
2+6 / 2+9
30/11/2022
Conditioning:
1000m row - 4 x 100m intervals
Resistance:
Deadlift 45kg 10 x 3
Split squats 10 x 3
Bench 25kg + TRX row 10 x 3
Intensity:
45 sec ski + 45 sec DB clean & press + 30 sec rest
45 sec ski + 45 sec DB step ups + 30 sec rest
45 sec ski + 45 sec DB snatch + 30 sec rest
Rest 1 min
X 3
06/12/2022
Conditioning:
6 walkouts + 12 cal row x 3
Resistance:
Deadlift 50kg 10 x 3
Split squat 10 x 3
Bent over row 25kg 10 x 3
Intensity:
12 cal ski
10 clean and press
8 cal bike
6 burpee
X 3
16/12/2022
Conditioning:
10 cal row
10 TRX lunges
20 skaters
X 3
Resistance:
Deadlift 55kg + press up 10 x 3
Squat 35kg + Trx row
Biceps 5kg + tricep dips 10 x 3
Intensity:
12 min ladder
3-6-9-etc
Cal ski
Clean and press 5kg
DB Step up (each leg)
Score: 12+14
18/12/2022
Conditioning:
250m row + continuous walkouts
250m ski + continuous lunges
Resistance:
Deadlifts 10 x 3
Press up + Trx 10 x 3
Intensity:
40:20 x 2 circuit:
Slams (L 11/13 M 11/23 W 16/17 S 11/13)
Jumps (L 31/35 M 36/44 W 55/30 S 30/40)
Burpees (L 12/11 M 22/32 W 20/20 S 17/20)
Snatch (L17/14 M 26/28 W 21/21 S 17/18)
Hang/plank
20/01/2023
Conditioning:
1000m row - 5 x 100m intervals
Resistance:
Deadlifts 45kg 10 x 3
Chest press 10kg + TRX row 10 x 3
Press up + bent over row 20kg 10 x 3
Bicep curls 15kg + triceps extensions 5kg 10 x 3
Intensity:
10 min AMRAP:
10 cal ski
10 DB clean & press
10 DB step ups
Score: 3+19
27/01/2023
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Deadlifts 45kg 10 x 3
Chest press 10kg + TRX row 10 x 3
Press up + bent over row 20kg 10 x 3
Bicep curls 15kg + triceps extension 5kg 10 x 3
Intensity:
3 min work 1:30 rest x 3
5 burpees
10 clean and press
20 snatch
Max cal bike
10/02/2023
Conditioning:
250m row + 5 burpees x 4
Resistance:
Deadlift 45kg 10 x 3
Chest press + row 10 x 3
Shoulder press + pull-down 10 x 3
Intensity:
45 sec ski + 45 sec clean and press + 30 sec rest
45 sec ski + 45 sec DB step up + 30 sec rest
X 3
12/05/2023
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 45kg 10 x 3
Row + bench 25kg 10 x 3
Narrow pull-down + shoulder press 10kg 10 x 3
Bicep curls 10kg + triceps extension 10 x 3
Intensity:
10-8-6-4-2
GTOH 15kg
Burpee
DB step up
Bike cal
26/05/2023
2000m row YGIG
Resistance:
Deadlifts 50kg 10 x 3
Lunges 15/25kg 10 x 3
Flye 5/7.5kg + chest press 7.5/12.5kg 10 x 3
Trx row + shoulder press 17.5kg 10 x 3
Intensity:
45 sec bike/ski + 45 sec burpees + 30 sec rest
45 sec bike/ski + 45 sec slam + 30 sec rest
X 2
20/09/2023
Conditioning:
10 cal row
10 DB step ups
10 deadlifts 35kg
X 3
Resistance:
Bench press 25kg 10 x 3
Row 25kg + crunch 10 x 3
Pull-down 25kg + leg raise 10 x 3
Flye 5kg + lateral raise 2.5kg 10 x 3
Intensity:
8 min AMRAP:
8 cal ski + 8 box burpees
4-8-12-etc GTOH 15kg
Score: 12
18/10/2023
Conditioning:
6 cal bike
8 lunges
10 drop squats
X 3
Resistance:
Deadlift 35kg 10 x 3
Chest press 7.5kg + pull-down 25kg 10 x 3
Shoulder press 10kg + row 20kg 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 3
Intensity:
20 cal ski
20 DB step up
20 DB snatch
+ 2 agility ladder EMOM
15/11/2023
1000m row
Resistance:
Deadlift 35kg 10 x 3
Chest press 7.5kg + pull-down 25kg 10 x 3
Shoulder press 10kg + row 20kg 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 3
Intensity:
10 min AMRAP:
5 cal bike
10 slam
10 step ups
22/11/2023
Conditioning:
600m ski + 2 walkout emom
Resistance:
Deadlift 35kg 10 x 3
Bench 20kg + cable row 22kg 10 x 3
Shoulder press 10kg + narrow pull-down 25kg 10 x 3
Dead bugs + rainbow slam 12 x 3
Intensity:
40:20 x 3
Row 7/9/9
Snatch 5kg 15/16/17
Step up 15/16/20
Swing 8kg 18/20/24
06/12/2023
Conditioning:
10-8-6-4-2
Cal ski + lunges
Resistance:
Deadlift 35kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kg + cable row 20kg 10 x 3
Flye + SA pull + lateral raises 10 x 3
Intensity:
8 min ladder
4-8-12-etc
Cal bike + slam
20/12/2023
Conditioning:
1000m row: 5 x 100m intervals
Resistance:
Deadlift 35kg 10 x 3
Bench 20kg + TRX 10 x 3
Shoulder Press 5kg DB + pulldown 30kg 10 x 3
Intensity:
4 min AMRAP 2 min rest
AMRAP 1:
8 cal bike + 8 snatch
Score: 2+0 / 2+0
AMRAP 2:
8 cal ski + 8 DB step up
Score: 2+11 / 3+0
10/01/2024
Warm up:
600m ski + 3 burpee emom
Resistance:
Deadlift 35kg + chest press 7.5kg 10 x 3
Squat 25kg + Trx row 10 x 3
Shoulder press 15kg + pulldown 30kg 10 x 3
Intensity:
30 sec bike + 30 sec snatch + 30 sec rest
30 sec bike + 39 sec step up + 30 sec rest
X 4
21/02/2024
Conditioning:
10 agility later
30 skaters
60 sec rest
X 3
Resistance:
Glute bands + bridges 10 x 3
Squats 15kg 10 x 3
Single rdl 10 x 3
Bird dogs 16 x 3
intensity:
10 min max cal effort:
30 sec Bike + 30 sec wall sit
06/03/2024
Conditioning:
10-8-6-4-2
Cal row + slam
Resistance:
Glute bands + squats + bridges x 2
Squats 15kg 10 x 3
Single rdl 10 x 3
Chest press 8kg + pulldown 15kg 10 x 3
Shoulder press 4kg + row 10kg 10 x 3
Intensity:
2 min work 1 min rest
5 burpees
10 step ups
Max cal ski: 7/7/8/9
03/04/2024
Conditioning:
600m ski + 3 burpee
Resistance:
Squat 20kg + RDL 12kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kg + row 10 x 3
Bicep curls 10kg + tricep extension 30kg 10 x 3
Intensity:
One min max efforts:
Cluster: 10/10/12
Step up: 15/16/18
Snatch: 19/20/24
Row: 8/9/10
Rest
10/04/2024
Conditioning:
10 cal bike
10 db c&p
10 db step up
X 3
Resistance:
Deadlift + chest press
Squat + pulldown
Shoulder press + row
Biceps + triceps
Intensity:
12 min amrap:
8 agility ladder
10 slams
12 cal ski
17/04/2024
Conditioning:
250m row
10 burpees
X 4
Resistance:
Squat 20kg + chest press 7.5kg 10 x 3
RDL 16kg + pulldown 25kg 10 x 3
Shoulder press 10kg + row 20kg 10 x 3
Biceps 10kg + triceps 30kg 10 x 3
Intensity:
6 cal bike
12 slam
6 cal bike
Rest 1:30
Times: 2:35 / 1:53 / 2:16
12/06/2024
Conditioning:
10-8-6-4-2
Cal bike + snatch 5kg
Resistance:
KB squat + rdl
Bench 20kg + row 25kg 10 x 3
Shoulder press 10kg + narrow pulldown 25kg 10 x 3
Flye 5kg + SA pull 30kg 10 x 3
Biceps 5kg + triceps 25kg 10 x 3
Intensity:
30 sec ski + 30 sec ladder + 30 sec rest
30 sec ski + 30 sec thruster + 30 sec rest
30 sec ski + 30 sec box jump + 30 sec rest
X 2
10/07/2024
Conditioning:
10 cal row
10 thruster
X 2
Resistance:
KB squat 16kg + rdl 12kg
Bench 17.5 + row 25
Shoulder press 15 + pulldown 30
Flye 5 + lateral 2.5
Biceps 5 + triceps 30
Intensity:
4 min AMRAPs 1:30 rest x 4
AMRAP 1:
6 cal bike + 12 DB snatch
Score: 2+2 / 2+10
AMRAP 2:
6 cal ski + 12 DB step ups
3+3 / 3+6