MARCUS HOOPER 20/21
23/09/2020
18-15-12-9-6-3
Deadlifts
Hang cleans
Thrusters
Lunges
Box jumps
35kg
Finisher:
5 min work / 3 min rest x
x 3
20 toes to KB
15 clean & jerk 25kg
10 burpees
Max cal bike in remaining time
30/09/2020
50 cal bike
50 swings
50 deadlifts 45kg
40 cal bike
40 swings
40 front squats 35kg
30 cal bike
30 swings
30 push press 35kg
20 cal bike
20 swings
20 hang squat cleans 35kg
10 cal bike
10 swings
10 clusters 25kg
50:38 - feeling unwell and plan to re-do when 100%
07/10/2020
E5MOM x 6
10 cal bike
20 15kg DB snatch
30 squats (45/35kg)
10 cal bike
20 15kg DB snatch
30 push press (35/30kg)
10 cal bike
20 15kg DB snatch
30 toes to kettlebell
x 2
15 burpee box jumps
30 15kg barbell power snatch
10 15kg overhead squat
10 burpee box jumps
20 15kg barbell power snatch
10 15kg overhead squat
5 burpee box jumps
10 15kg barbell power snatch
10 15kg overhead squats
Notes: Work on the catch and back mobility!
17/10/2020
8-12-16-20-16-12-8
Cal bike
Toes to KB
Hang clean and jerk 40kg
Pistols
40:48
10 burpee box step overs 10kg DB
10 box jump overs
10 single arm thrusters 10kg DB
x 3
Approx. 7 min
24/10/2020
1-2-3-4-3-2-1
Barbell complex*
4-8-12-16-12-8-4
Burpee box jumps
*Complex:
6 power cleans
5 hang squat cleans
4 front rack lunges
3 push press
31/10/2020
8 min AMRAPs
2 min rest
x 6
10 cal bike
10 single devil press 15kg DB
10 overhead lunges 15kg DB
(Score: 3+6 & 3+1)
10 power clean 40kg
10 push press 40kg
10 front squat 40kg
(Score: 3+14 & 3+10)
10 KB swings
10 KB step ups
10 Toes to KB
(Score: 4+7 & 4+15)
04/11/2020
20 cal bike
10 deadlifts 75kg
10 burpees over bar
x 3
20 cal bike
10 power clean 55kg
10 burpees over bar
x 3
20 cal bike
10 power snatch 35kg
10 burpees over bar
x 3
20 cal bike
Finisher:
For quality complete:
30 - 20 - 10
DB hang snatch
DB overhead lunges
5:57
09/11/2020
PART ONE
All with 1 x 15kg DB
20-15-10-5
Snatch
Lunge
20-15-10-5
Hang squat clean
Push press
PART TWO
500m ski
20 pistols
x 3
PART THREE
All with 1 x 15kg DB
15-12-9
Clusters
Burpee over DB
15-12-9
Devil press
Handstand taps
(lift each hand off floor alternatively - WORK TO BE DONE!)
14/11/2020
40 min AMRAP:
32 DUs
16 KB squat clean
14 cal ski
12 toes to KB
10 burpees
Score: 8 + 4
18/11/2020
400m ski
20 20kg plate snatch
20 20kg plate overhead lunges
x 5
50-30-30
50-20-20
50-10-10
DUs - Burpees - DB push press
13:19
21/11/2020
20-16-12-8-4
Cal ski
Hang squat clean 15kg DB
Press ups
Toes to DB
20 min AMRAP:
25 push press
20 renegade rows
15 KB swings
10 devil press
(Score: 4 +49)
28/11/2020
Part one:
E4MOM x 5
8 hang clean & jerk
12 lunges
15 burpee over DB
12 lunges
8 hang clean & jerk
Part two:
AMRAP 20 min
10 cal ski
10 toes to DB
2-4-6-8-etc snatch
(stopped due to back pain: let’s revisit with a heavy squat clean ladder instead!)
05/12/20
For quality:
10-9-8-7-6-5-4-3-2-1
Front squat
Push press
40kg
30-20-10
15kg DB overhead lunges
Seconds handstand hold
Finisher:
50 cal bike
50 power clean @ 35kg
50 DB snatch @ 15kg
5 Burpee EMOM
12/12/20
For quality:
20 cal bike
6 bear complex 35kg
24 lunges 35kg
x 4
For time:
10 DB burpee step overs 10kg
20 box jumps
30 DB thrusters 10kg
x 3
Score: 13:51
19/12/2020
6 GTOH
12 burpees over bar
x 3
0.6 mile bike
6 GTOH
12 burpees over bar
x 2
1.2 mile bike
6 GTOH
12 burpees over bar
x 1
1.8 miles bike
Notes: Power snatch at 35kg
22/12/2020
CHRISTMAS AMRAP
25 cal bike
12 GTOH 40kg
20 burpees
20 min AMRAP
Score: 4 + 1.5
29/12/2020
21-18-15-12-9-6-3
Bike cals
Power cleans 40kg
21-18-15-12-9-6-3
Burpees
Push press 35kg
20 DB thrusters
20 box jumps
x 5
02/01/2020
Supersets:
Power cleans 45kg
Front squat 45kg
10 x 3
Power snatch 35kg
Overhead squat 25kg
10 x 3
Conditioning:
20 cal bike
20 lunges 35kg
x 5
Finisher:
15 - 12 - 9
Single DB cluster 15kg
Burpee box jumps
15 - 12 - 9
Single DB snatch 15kg
DB burpee step up
16/01/2021
50 DUs
10 DB hand squat clean
10 toes to DB
10 burpee over DB
10 pistol squats
10 DB push press
x 5
For Time:
24 cal ski
12 single arm devil press
18 cal cki
9 single arm devil press
12 cal ski
6 single arm devil press
24/01/2021
Part one:
20-15-10-5
DB squats
HR press ups
20-15-10-5
DB hang power clean
Sit ups
Part two:
20 cal ski
20 DB lunges
x 4
Part three:
10 min AMRAP:
6 DB snatch RHS
8 DB push press RHS
10 burpees
6 DB snatch LHS
8 DB push press LHS
10 squat jumps
Score: 3 + 24
06/02/2021
Part one:
25-20-15-10-5 KB swings +
10 DB hang snatch
10 DB squat
10 sit ups
10 DB power clean
10 DB push press
x 5
Part two:
10-8-6-4-2
Sprint cal ski
Burpee pull up
DB cluster
Homework: HANDSTANDS & FLEXIBILITY
13/02/2021
Ladder:
10-9-8-7-6-5-4-3-2-1
DB squats
Hand release press ups
Strict pull ups
Supersets:
Pistols x 16
Single DB push press x 16
x 3
DB step ups x 16
Renegade rows x 16
x 3
Tabata:
Hollow / Arch
20/02/2021
Part One:
200m ski
10 alternating pistols
x 5
Part Two:
8 single DB hang clean
10 single DB push press
12 single DB lunges
15 burpees over DB
12 single DB lunges
10 single DB push press
8 single DB hang cleans
Rest 1-2min
x 4
28/02/2021
Workout:
12 DB GTOH (17.5kg)
6 burpees
x 3
400m run
12 DB GTOH (17.5kg)
6 burpees
x 2
800m run
12 DB GTOH (17.5kg)
6 burpees
x 1
1200m run
Ave. pace per lap 1:30-1:35 - really good and consistent, strong workout!
Skills:
Handstand hold
Hollow hold
30 sec x 3
Notes: Work on core engagement during handstands and practice with holds and shifting weight hand to hand
13/03/2021
Resistance:
20-15-10-5
DB goblet squats
Press ups
20-15-10-5
Pull ups
Sit ups
Conditioning:
400m run (1:25 ave pace)
20 weighted step ups
x 3
HIIT:
21-15-9
Cal row
DB push press
Pistols
Notes: Let’s practice wall walk ups and attempt 21.1 then!
20/03/2021
5 DB GTOH
5 burpee over DB
x 10
5 DB thruster
5 burpee box jump
x 10
Finisher:
Each round for time:
10 cal ski
10 DB snatch right
10 TTDB
10 DB snatch left
10 cal ski
Rest two minutes
Scores: 3:10 / 2:54 / 2:44
27/03/2021
400m run
21 DB thrusters
9 Single devil press
400m run
15 DB thrusters
15 Single devil press
400m run
9 DB thrusters
21 Single devil press
400m run
Finisher:
12 min AMRAP:
10 cal ski
10 ttdb
2-4-6-etc squat cleans
Score: 8 squat cleans + 15 reps
03/04/2021
3 min work : 2 min rest x 8
10 hang squat clean
10 push press
10 TTDB
Max effort ski cals
Scores: 21/20/17/14
10 burpees
10 snatch each arm
10 lunges each leg
Max effort DUs
Scores: 53/27/0/50
12/04/2021
24 cal bike
6 x complex* 35kg
24 lunges
x 4
*complex:
1 x deadlift
1 x power clean
1 x hang squat clean
1 x thruster
1 x push press
17/04/2021
Resistance:
20-15-10-5
Deadlifts 70kg
HR press ups
20-15-10-5
Front squat 40kg
Bent over row 40kg
Intensity:
30 cal bike
30 power cleans 45kg
30 burpees over bar
20 cal bike
20 clusters 35kg
20 burpees over bar
10 cal bike
10 power snatch 30kg
10 burpees over bar
01/05/2021
1-2-3-4-3-2-1
Barbell complex* 40kg
4-8-12-16-12-8-4
Burpee box jump
*Complex:
6 x power clean
5 x hang squat clean
4 x front rack lunges
3 x push press
08/05/2021
Prep:
20-15-10-5 @ 35kg
Power cleans
Push press
Work:
10 snatch complex* 30kg
10 devil press 15kg
20 DB step ups 15kg
20 cal bike
Repeat:
8-8-16-16
6-6-12-12
4-4-8-8
2-2-4-4
*complex:
1 power snatch
1 hang power snatch
1 overhead squat
28:57
15/05/2021
8-12-16-12-8
Power snatch 30kg
Pistol squats
TTDB
Intensity:
3 min work 2 min rest x 6
10 burpees
10 DB hang squat cleans
20 DB snatches
Max cals
Scores: 9.3/10/3/10
10 box jumps
10 DB push press
20 DB step ups
Max cals
Scores: 12/12.5/13.3
22/05/2021
Conditioning:
10 complex*
10 TTDB
10 cal nike
x 5
*complex:
hang clean / lunge L&R / push press
Intensity:
10-8-6-4-2
Power clean 50/55/60/60/60
HSPU
Burpee box jump 30”
05/06/2021
BUY IN: 50 cal bike
5 clusters 40kg
5 burpee over bar
x 10
5 power snatches 35kg
5 burpee box jumps
x 10
BUY OUT: 50 cal bike
12/06/2021
Warm up:
10 cal bike
10 pistols
10 TTDB
x 3
Workout:
400m ski
21-15-9
Power snatch 35kg
DB thrustres 15kg
400m ski
21-15-9
Front squats 40kg
Alternating DB snatch 17.5kg
400m ski
15-12-9
Handstand push ups (single 15 plate)
Devil press 15kg
19/06/2021
24 cal bike
6 complex*
24 reverse lunges
x 4
*complex:
Deadlifts
Power clean
Hang squat clean
Thruster
Push press
26/06/2021
Every 90 seconds x 24
8 cal bike + 8 burpees
8 cal bike + 8 clean & press 30kg
8 cal bike + 8 DB step ups 15kg
8 cal bike + 8 DB snatch 17.5kg
SO FUN
03/07/2021
Lifting:
21-15-9
Power clean + push press 40kg
21-15-9
Power snatch + overhead squat 25kg
Conditioning:
20 cal bike
20 lunges 30kg
x 3
Intensity:
12-9-6
Handstand push up (15kg + 5kg)
DB cluster 12.5kg
Burpee box jump
17/07/2021
10 snatch complex* 25kg
10 single devil press 15kg
20 DB step ups 15kg
20 cal ski
Repeat:
8-8-16-16
6-6-12-12
4-4-8-8
2-2-4-4
*complex: power snatch + hang power snatch + overhead squat 25kg
31/07/2021
Conditioning:
25 cal bike
10 DB complex* 15kg
10 burpees
10 TTDB
x 5
25 cal bike
*complex: clean / lunge L+R / push press
Intensity:
10-8-6-4-2
Power snatch 35kg
HSPU
Pistol
07/08/2021
Conditioning:
250m ski
12 deadlifts 80kg
12 DB step ups 15kg
12 box jumps
Repeat:
250-9-9-9
259-6-6-6
250-3-3-3
Intensity:
6 HSPU (thin plate!)
8 devil press RHS
10 sit ups
6 HRPU
8 devil press LHS
10 TTDB
x 4
14/08/2021
Conditioning & skills:
250m ski
12 HSPU
12 Pistols
12 Squat snatch 25kg
250-9-9-9
250-6-6-6
250-3-3-3
Intensity:
For time:
50 cal bike
50 power clean 35kg
50 thrusters 30kg
3 burpee EMOM
Score: 14:51
28/08/2021
Warm up:
21 cal bike
21 power snatch 25kg
21 HR press ups
15 cal bike
15 overhead squats 25kg
15 plate HSPU
9 cal bike
9 squats snatch 25kg
9 HSPU
Workout:
15 box jumps
10 clean and jerk 30kg
15 box jumps
10 clean and jerk 35kg
15 box jumps
10 clean and jerk 40kg
10 pistols
5 clean and jerk 45kg
10 pistols
5 clean and jerk 50kg
10 pistols
5 clean and jerk 60kg
Homework: Headstand and candlestick practice!
18/09/2021
21/15/9
Cal ski
Deadlift 70kg
Bench press 55/70kg
Using 15kg DB:
20 STOH
10 cal bike
18 thrusters
10 cal bike
16 GTOH
10 cal bike
14 STOH
10 cal bike
12 thrusters
10 cal bike
10 GTOH
10 cal bike
8 STOH
10 cal bike
6 thrusters
10 cal bike
4 GTOH
10 cal bike
2 STOH
10 cal bike
25:44 (with chit chat good job!)
16/10/2021
Conditioning:
10 power snatch + overhead squat 30kg
10 burpees
10 pistols
20 cal ski
Repeat:
8-8-8-16
6-6-6-12
4-4-4-8
2-2-2-4
Intensity:
15 min AMRAP
10 cal bike
10 box jumps
2-4-6-8-etc hang squat clean @55kg
Score: 10 HSC + 9
13/11/2021
Skills:
200m ski
2 strict pistols each leg
2 HSPU
Headstand attempts
x 4
Intensity:
Every 90 seconds x 20
8 cal bike + 8 burpees
8 cal bike + 8 DB clean & press 15kg
8 cal bike + 8 DB step ups 15kg
8 cal bike + 8 DB snatch 17.5kg
05/12/2021
Warm up:
3 TGUs each side
10 O/H lunges RHS
30 sec headstand hold
10 O/H lunges LHS
30 sec hollow hold
x 2
Lifting:
15-12-9
Deadlifts 75kg
HSPU
Conditioning:
21 burpees
15 cal bike
12 alternating snatch 17.5kg
Rest 2 min
x 3
Scores: 3:08 / 3:00 / 3:16
11/12/2021
Warm up:
3 TGU each side
Conditioning:
250m ski
12 alt DB snatch
6 alt pistols
6 kipping HSPU attempts
250-9-4-4
250-6-4-4
250-3-4-4
Maybe next time we findable a workable rep scheme HAA
Intensity:
10 min clock:
40 cal bike
then AMRAP:
6 front squats 45kg
12 box jumps over
5 ROUNDS
XMAS AMRAP
25/12/2021
25 cal bike
12 GTOH 40kg
20 burpees
21 min
Score: 4+15