MARCUS HOOPER
2020/21 WORKOUTS
08/01/2022
Conditioning:
500m ski
30 cal bike
5 x
5DB GTOH 15kg
5 front squats 35kg
x 3
Intensity:
10-8-fatigue
HSPU
Burpee pull ups
TTB
22/01/2022
Conditioning:
10 burpees
20 DB snatch 12.5kg
30 cal bike
20 DB step ups 12.5kg
10 box jumps
x 3
Intensity:
20 min AMRAP:
4 HSPU
6 pistol squats
24 DUs
Score: 4 + 10
19/02/2022
Skills:
Headstand + kipping HSPU practice
Conditioning:
500m row
40 O/H lunges 12.5kg
30 cal bike
20 TTDB
10 devil press 12.5kg
x 3
26/02/2022
Conditioning:
50 cal row
10 DB complex 10kg
(Hang clean / Lunge L + R / Push press)
10 burpees
x 3
50 cal row
Intensity:
15 min AMRAP
10 box jump overs
10 alt DB snatch 15kg
2-4-6-8-etc kipping HSPU
Score: 22 KHSPU
19/03/2022
Conditioning:
10-8-6-4-2
Power snatch + hang power snatch + snatch balance
20-16-12-8-4
Cal ski
Intensity:
6 HSPU
8 devil press RHS
10 sit ups
6 HRPU
8 devil press LHS
10 TTDB
x 3
09/04/2022
Conditioning:
400m row
30 DUs
20 KB swings
10 box jumps
x 4
Intensity:
21-15-9
DB hang squat clean + DB push press
9-15-21
DB thrusters + burpee over DB
16/04/2022
Conditioning:
200m row + 5 burpees
30 sec rest
x 10
Intensity:
10-8-6-4-2
HSPU
Squat clean
Burpee Pull up
30/04/2022
10 min AMRAP
10 cal ski
2-4-6-etc HSPU + pistols
Workout:
Every 90 seconds x 21
8 cal bike + 8 burpees
8 cal bike + 8 DB Clean and press 12.5kg
8 cal bike + 8 DB step ups 15kg
21/05/2022
Conditioning:
24 cal row
6 barbell complex*
12 lunges
x 4
*Complex:
Power clean + hang squat clean + thruster + push jerk
Intensity:
EMOM: 8-9-10-11-etc to failure (OR NOT)
Cal bike + burpee + DB snatch 20kg
02/06/2022
Conditioning:
20 cal bike
10 power cleans
8 push jerk
6 front squat
4 pull ups
@40kg
x 3
Intensity:
1 min MAX efforts:
Burpees 17/18/18
DB step ups 20/20/20
Box jumps 20/20/20
DB snatch 23/24/25
Bike cals 15/16/16
11/06/2022
Couplet* x 3
500m row (sub 2:00 split)
Couplet x 2
1000m row (sub 2:00 split)
Couplet x 1
1500m row (sub 2:00 split)
*Couplet: 6 GTOH 45kg + 12 burpee over bar
23/07/2022
Conditioning:
20 cal ski
10 DB snatch 17.5kg
10 burpees
10 DB thruster 17.5kg
10 burpees
10 DB O/H lunge 17.5kg
x 3
Intensity:
10 min AMRAP:
10 cal bike
10 box jump overs
Score: 7 + 0
27/08/2022
Conditioning:
24 cal ski
12 DB step overs 15kg
6 cleans 50kg
X 4
Intensity:
12 min AMRAP:
6 cal bike
6 push press 40kg
3-6-9-etc TTR
Score: 15+12
10/09/2022
For Quality:
5 HSPU
10 TTR
3 wall walks
10 pistols
x 2
15-12-9-6-3
Power clean (45-65kg)
Push jerk
Lunge
Burpee box jumps
Bike cals
17/09/2022
For quality:
10-8-6-4-2
Handstand taps
Pistols
Ring dips
Conditioning:
E5MOM
400m ski
6 burpees
8 DB clean & press 15kg
10 DB step ups
x 3
Intensity:
10 min timer:
40 cal bike
Then AMRAP:
6 squat clean 45kg
12 box jump over
Score: 3+4
24/09/2022
Skills:
10-8-6-4-2
Handstand taps + strict TTR
Intensity:
Circuit x 3
15 cal bike
Circuit x 2
30 cal bike
Circuit x 1
45 cal bike
Circuit:
12 hang clean + 9 push press + 6 burpee over bar 35kg
15/10/2022
Skills:
Handstand and headstand practice
Conditioning:
E4MOM x 5 with 15kg DBs
8 push press
10 alt snatch
12 burpee over DB
10 alt snatch
8 push press
Intensity:
10 min AMRAP
10 cal bike + 10 TTR
2-4-6-etc hang squat clean 45kg
6+23
22/10/2022
Warm up:
10 cal bike + 2 wall walks x 3
Workout:
15 deadlifts 60-70kg
12 pistols
9 ring pull ups
5 HSPU
x 3
Core:
30 sec hollow
3 lap O/H carry
30 sec hollow
3 lap O/H lunges
x 3
29/10/2022
Conditioning:
10 cal bike
20 step ups
30 swings
x 3
Workout:
1-2-3-2-1
Bear complex @45kg
Wall walks + 10 sec hold
Complex:
power clean + front squat + push press + back squat + push press
05/11/2022
Skills:
Handstand and headstand practice
Conditioning
15-12-9-6-3
Power clean 40-60kg
Push press 40-60kg
Box jump
Toes to rings
Intensity:
EMOM to failure:
7-8-9-10-11-etc
Min 1: cal bike
Min 2: burpees
Min 3: DB snatch 15kg (each arm)
26/11/2022
For quality:
1-2-3-4-5 wall walks
10-8-6-4-2 pistols + pull ups
Intensity:
E5MOM
6 hang clean 50kg
8 burpees
10 power clean 50kg
12 box over
X 5
14/01/2022
Warm up + practice:
2 wall walks
4 pistols
6 strict pull up
8 HR press ups
10 minutes
Conditioning:
Every 45 seconds:
1 power clean + 1 hang power clean + 1 push jerk
X 10
Intensity:
Three rounds for time:
15 cal bike
12 DB snatch 17.5
9 cal ski
6 burpee box jumps
Rest 1:30
Times: 2:29 / 2:25 / 2:16
21/01/2022
Skills:
15 cal row + handstand walk practice x 3
Conditioning:
1-2-3-4-3-2-1 barbell complex
2-4-6-8-6-4-2 TTR + wall balls
Complex:
2 power cleans
2 hang clusters
4 lunges
@40kg
28/01/2023
Warm up:
5 DB lunge complex
5 devil press
Handstand walk attempt
X 3
Conditioning:
15 cal bike
10 DB step over 17.5kg
5 power clean 55kg
04/02/2023
Warm up and skills:
Handstand walk practice + bike
Conditioning:
10 rounds:
1 man maker 12.5kg
3 strict pull ups
6 burpee box jump
1 clean and jerk - heavier each round
72.5kg finish weight!
11/02/2023
4-3-2-1 barbell complex for weight
4-3-2-1 wall walk for quality
Complex:
6 power clean
5 hang squat clean
4 front lunges
3 push press
35/40/45/50kg
19/02/2023
For quality:
10-8-6-4-2
Hang clean
Front squat
Pull up
For max cals:
3 min work 1:30 rest x 3
10 burpee box jump
10 push press
10 alt snatch
Max cal bike: 19/21/22
25/02/2033
36 min AMRAP:
800m row
20 clean & press 1 x 17.5kg
20 step ups 1 x 17.5kg
15 press ups
15 TTR
Score: 3+28
04/03/2023
Handstand walks + TGU
Workout:
EMOM for 25 minutes
Min 1: 200m ski
Min 2: 10 DB step ups 17.5kg
Min 3: 8 STOH 45kg
Min 4: 8 deadlifts 85kg
Min 5: Rest
25/03/2023
20 box jump over
20 cal bike
20 SA c+j
X 2
15 KB swing
15 cal ski
15 burpees
X 2
10 DB box step ups
10 cal row
10 SA devil press
X 2
01/04/2023
Warm up:
2 handstand walk attempts
4 pistols
6 strict ring pull ups
8 HR press ups
For weight:
10-8-6-4-2 complex:
Power clean + hang power clean + push jerk
35-55kg
Intensity:
10 min amrap
40 cal bike
6 back squat 50kg
12 box jumps
Score: 4+0
30/04/2023
Conditioning:
50 cal buy in
5 x 5 x 5
Power clean
Front squat
Push press
Back squat
TTR
50 cal buy out
Intensity:
E2MOM x 5
5 burpee box jumps
10 alt snatch
150m ski
06/05/2023
Skills:
Handstand practice
10-8-6-4-2
Pistol squat
Handstand tap
Intensity:
EMOM X 30 min
Min 1: 12 cal bike
Min 2: 16 DB snatch
Min 3: 12 cal ski
Min 4: 16 DB thruster
Min 5: 12 burpees
13/05/2023
Handstand walks
Conditioning:
12 cal row
6 HR press up
3 heavy deads 80-100kg
X 6
Intensity:
10-8-6-4-2
Hang squat clean 40kg
Devil press 15kg
Box jump
Cal bike
22/07/2023
4-3-2-1 wall walks
8-6-4-2 deadlifts 60-90kg
Conditioning:
Every 90 seconds complete:
8 cal bike + 8 burpees
8 cal bike + 8 clean and press
8 cal bike + 8 step ups
X 5
30/07/2023
1000m row 100:100 x 5
8 deadlifts 80kg
1 wall walk with 10 sec hold
X 4
Intensity:
5 min AMRAPS 2 min rest x 4
AMRAP 1:
12 cal bike + 12 DB step up
Scores: 2+20 / 2+11
AMRAP 2:
12 cal ski + 12 thruster 30kg
Scores: 3+2 / 2+7
12/08/2023
Mobility:
TGU + 3 windmill 12kg x 2 each side
Resistance:
10-8-6-4-2
Power clean 45-65kg
Ring pull up
HR press up
Intensity:
3 min work 1 min rest x 3
10 sgl devil press 15kg
10 DB clean and press 15kg
10 DB step up 15kg
Max cal ski: 17/18/19
02/09/2023
30th WORKOUT!
1993m row
08 wall walks
31 toes to rings
30 cal ski
30 power cleans 35kg
30 push press 35kg
30 overhead lunges 20kg
30 cal bike
+ 3 burpee emom
23/09/2023
Conditioning:
20 min AMRAP:
200m ski
10 pistols
5 HSPU
10 DB step ups
5 pull ups
Intensity:
20 cal row
16 snatch
12 cal bike
8 burpees
Rest 2 min
3:12 / 3:03 / 2:53