MARIA SWIFT

18/10/2024

Conditioning:

10 calorie row

10 step ups

X 3

Resistance:

Deadlift 25kg 10 x 3

Chest press 7.5kg 10 x 3

Row 20kg 10 x 3

Shoulder press 10kg 10 x 3

Pull-down 25kg 10 x 3

30/10/2024

Conditioning:

600m ski + 1 walkout EMOM

Resistance:

Deadlift 32.5kg 10 x 3

Chest press 7.5kg + pulldown 25kg 10 x 3

Shoulder press 13kg + row 20kg 10 x 3

Intensity:

6 minute ladder:

2-4-6-8-etc

Burpee

DB clean and press 5kg

DB Step up 5kg

Score: 8+14

08/11/2024

Conditioning:

1000m row

5 x 100m intervals

Resistance:

Deadlift 32.5kg 10 x 3

Press up + TRX row 10 x 3

Shoulder press 13kg + narrow pulldown 25kg 10 x 3

Flye 2.5kg + lateral raise 2.5kg 10 x 3

06/12/2024

Conditioning:

10 cal row + 10 DB c&p 5kg

10 cal row + 10 DB step up 5kg

X 2

Resistance:

KB squat 12kg + RDL 12kg 10 x 3

Bench 20kg + cable row 25kg 10 x 3

Trx tow + pulldown 30kg 10 x 3

13/12/2024

Warm up:

5 walkouts

10 TRX lunges

X 3

Resistance:

Deadlift 40kg 10 x 3

Chest press 7.5kg + pulldown 30kg

Shoulder press 13kg + cable row 25kg 10 x 3

Press up + TRX row

Intensity:

2:00 work 0:45 rest x 2

5 box burpee

10 snatch

Max cal ski: 10/10

HOME RESISTANCE:

Warm up!

Deadlift 40kg 10 x 3

Leg press 40kg 10 x 3

Chest press 7kg 10 x 3

Single arm dumbbell row 8kg 10 x 3 each side

(We haven’t done this if you’re unsure don’t do it! We will do it together next time!)

Shoulder press 6kg DB (or machine) 10 x 3

Flye 3kg 10 x 3

Lateral raise 3kg 10 x 3

Bicep curls 5kg 10 x 3

Tricep dips 10 x 3

3 x 20 sec plank if possible