NICOLA WHITHAM 20/21
08/10/2020
15 cal bike
30 deadlifts 35 kg
30 sit ups
15 cal bike
30 squats 25kg
30 push press 10kg
15 cal bike
30 lunges
30 leg raises
15 cal bike
30 box jumps
30 DB snatches
Finisher:
3-6-9-12-etc
Burpees
Step ups (each leg)
12 minutes ladder
Score: 21 burpees!!
10/10/2020
10 squats 25kg
10 step ups
10 RDL 35kg
x 3
10 pec flyes 2.5kg
10 chest press 25kg
x 3
10 TRX rows
10 bent over rows 25kg
x 3
10 lateral raises 2.5kg
10 shoulder press 15kg
x 3
10 bicep curls 10kg
10 tricep dips
x 3
Finisher:
10 minute AMRAP:
10 cal bike
10 10kg plate snatch
10 box jumps
Score: 3 rounds!
15/10/2020
8-12-16-20-16-12-8
Calories bike
Sit ups
Clean and press 10kg
Lunges
17/10/2020
Deadlifts 45kg 10 x 3
Squats 25kg 10 x 3
Bench press 25kg x 10
Bent over row 25kg x 10
Superset x 3
TRX row 10 x 3
Shoulder press 15kg 10 x 3
Finisher:
10 burpee box step over 5kg DB
10 box jump overs
10 DB thrusters
x 3
Core:
30 Russian twists
30 second plank
x 3
22/10/20
4 min work : 2 min rest x 6
15 squats 15kg
15 shoulder press 15kg
15 sit ups
Remaining time on bike
15 step ups
15 press ups
15 leg raises
Remaining time on bike
Finisher:
3-6-9-12-etc 9 min ladder
Plate snatch
Burpee
Box jump
24/10/20
Deadlifts 45kg 10 x 3
Split squats 10 x 3
Bench press 25kg x 10
Bent over row 25kg x 10
Superset x 3
Flyes 5kg 10 x 3
Bicep curls 15kg x 10
Tricep dips
Superset x 3
Finisher:
10 cal bike
10 burpee step overs
10 clean and press
x 3
Core:
20 twists
20 sec plank
x 3
27/10/20
6 clean and press
12 burpee box jump
x 3
0.5 mile bike
6 clean and press
12 burpee box jump
x 2
1.0 mile bike
6 clean and press
12 burpee box jump
x 1
1.5 mile bike
Finisher:
Double tabata:
Plate jacks & mountain climbers
Plate run & speed skaters
Core:
10 sit ups
20 twists
20 sec plank
x 3
31/10/20
Deadlifts 45kg 10 x 3
Squats 30kg 10 x 3
RDL 40kg 10 x 3
Chest press 25kg x 10
Bent over row 25kg x 10
Superset x 3
Biceps 15kg x 10
Tricep dips x 10
Superset x 3
Finisher:
6 shoulder press 15kg
8 single devil press 10kg (right)
10 sit ups
6 press ups
8 single devil press 10kg (left)
10 leg raises
x 3
03/11/20
15 cal bike
10 deadlifts 40kg
10 burpees
x 3
15 cal bike
10 squats 25kg
10 box jumps
x 3
15 cal bike
10 push press 15kg
10 slams 8kg ball
x 3
15 cal bike
10 snatches 10kg DB
10 sit ups
x 3
15 cal bike
Core:
20 twists
20 second plank
x 3
21/11/20
2 x suicide sprints
20 snatches
20 lunges
x 3
15 burpees
30 slams
30 sit ups
10 burpees
20 slams
20 sit ups
5 burpees
10 slams
10 sit ups
Core:
10 leg raises
20 twists
30 second plank
x 3
28/11/20
20-15-10-5
Squats
Push press
20-15-10-5
Snatch
Sit ups
2 runs
30 lunges
x 3
15-12-9
Burpee
Thruster
15-12-9
Walkouts
Broad jumps
03/12/20
18-15-12-9-6-3
Deadlift 45kg
Snatch 10kg
Lunges 10kg
Box jumps
Burpees
Cal bike
05/12/20
Squats 25kg 10 x 3
RDL 40kg 10 x 3
Step ups 20 x 2
Flye 5kg
Chest press 25kg
10 x 3
Bent over row 30kg
10 x 3
Bicep curls 15kg
Dips
10 x 3
Finisher:
10 cal bike
10 snatches
10 cal bike
10 push press
10 cal bike
10 devil press
10 cal bike
10 push press
10 cal bike
10 snatches
10 cal bike
10/12/20
20-15-10-5
Squats
Push press
20-15-10-5
Step ups
Push ups
10 cal bike
20 lunges
x 3
Finisher:
15-12-9
Box jumps
Snatches
15-12-9
Burpees
Thrusters
12/12/20
Deadlifts 45kg 10 x 3
Split squats 10 x 3
TRX row 10 x 3
Flye 5kg
Chest press 25kg
10 x 3
Lateral raises 2.5kg
Shoulder press 15kg
10 x 3
Bicep curls 15kg
Dips
10 x 3
Finisher:
10 cal bike
10 DB burpee step up
10 thrusters
x 3
17/12/20
0.5 mile bike warm up
20 lunges
10 burpee box jumps
20 thrusters
10 devil press
x 2
20-15-10
Cal bike
40-30-20
Goblet squats
10 walkouts
10 press ups
10 sit ups
20 sec plank each side
x 2
19/12/20
Deadlifts 45kg 10 x 3
Lunges 15kg 10 x 3
Flyes 5kg
Chest press 25kg
10 x 3
Bent over row 30kg 10 x 3
Shoulder press 15kg 10 x 3
Bicep curls 15kg
Tricep dips
10 x 3
Finisher:
12 min AMRAP
3-6-9-12-etc
Slam
Lunge
Burpee
22/12/2020
10 burpees
20 step ups
10 clean and press 15kg
20 lunges 10kg
x 3
50-40-30
Plate jacks
25-20-15
KB Swings + KB Squats
Finisher:
10 cal bike
20 snatches
10 cal bike
Rest 2 min
x 3
30/12/2020
15 cal
30 step ups
30 squats 25kg
15 cal
30 step ups
30 push press 15kg
15 cal
30 step ups
30 sit ups
10 cal
20 step ups
20 squats 25kg
10 cal
20 step ups
20 push press 15kg
10 cal
20 step ups
20 sit ups
Finisher:
10 burpees
10 snatch RHS
10 thruster RHS
10 burpees
10 snatch LHS
10 thruster LHS
x 4
05/01/2021
30-20-10
Step ups
KB swings
10 cal bike
15 clean and press 15kg
20 lunges 15kg
x 4
Finisher:
3 min work : 2 min rest x 4
10 DB snatch right arm
10 DB thruster right arm
10 sit ups
10 DB snatch left arm
10 DB thruster left arm
MAX burpees
09/01/2021
15 burpees
30 8kg slams
30 ball lunges
10 burpees
20 8kg slams
20 ball lunges
5 burpees
10 8kg slams
10 ball lunges
Finisher:
2 suicide sprints
20 snatch
20 single push press
10 sit ups
x 3
23/01/2021
Warm up:
5 walkouts
10 press ups
20 lunges
x 3
Circuit:
4 lengths run
12 DB snatch
12 DB thrusters
12 sit ups
12 broad jumps
12 burpees
x 3
9 min AMRAP:
3-6-9-12-etc
8kg ball slam
drop squat to ball
Finisher:
2 suicide sprints
20 snatch
20 single push press
10 sit ups
x 3
30/01/2021
Supersets:
20-15-10-5
DB squats
Press ups
20-15-10-5
Shoulder press
Sit ups
Conditioning:
1:30 cardio effort
(30s skaters 30s drop squats 30s skaters)
20 lunges
x 4
HIIT:
15-12-9
Burpees
Ball slam
Broad jumps
HOME WORKOUTS
Workout 1:
10 burpees
10 KB thruster right arm
10 KB thruster left arm
10 press ups
10 KB press right arm
10 KB press left arm
10 lunges
x 5
10 sit ups
20 Russian twists
30 second plank
x 3
Workout 2:
15 burpees
30 KB squats
30 sit ups
15 burpees
30 lunges
30 KB push press (15 each arm)
15 burpees
30 press ups
30 leg raises
15 burpees
30 KB thrusters (15 each arm)
30 Russian twists
Workout 3:
30 lunges
15 burpees
20 lunges
10 burpees
10 lunges
5 burpees
10 press ups
10 sit ups
10 squats
x 4
10 KB thrusters (each arm)
20 skaters
10 KB push press (each arm)
20 drop squats
x 4
Workout 4:
5 walkouts
10 press ups
15 sit ups
20 KB thrusters
30 lunges
40 jumping jacks
x 5
20 second side plank right
10 leg raises
20 second side plank left
10 leg raises
x 3
Note: the difference between a thruster & a push press:
Thruster has a full squat before the press
Push press has a small quarter squat before the press - more like a bounce
13/02/2021
Part One:
50 step ups
25 burpees
25 squats
40 step ups
20 burpees
20 push press
30 step ups
15 burpees
15 press ups
20 step ups
10 burpees
10 thrusters
10 step ups
5 burpees
5 snatch
Part Two:
50-40-30-20-10-20-30-40-50
Jumping jacks
10-8-6-4-2-4-6-8-10
Ball slams
Core:
20 seconds side plank right
10 leg raises
20 seconds side plank left
10 sit ups
x 3
20/02/2021
Part One:
10 walkouts
10 DB squats
10 DB push press
10 press ups
10 sit ups
x 5
Part Two:
2 min cardio effort
(30s toe taps / 30s drop squats x 2)
20 step ups
x 4
Finisher:
15-12-9-6-3
Burpee
DB snatch
Broad jumps
27/02/2021
Part One:
1:30 cardio effort
30 step ups
20 KB swings
10 DB push press
x 3
Part Two:
5 double DB snatches
5 burpees
x 10
5 DB cluster
5 broad jumps
x 10
06/03/2021
Resistance:
10 squats
15 push press
20 step ups
x 2
10 walkouts
15 press ups
20 snatches
x 2
X 2
Conditioning:
20:20:20:20 jog / skaters
20 lunges
x 3
HIIT:
15-12-9-6-3
Slams
Burpees
20/03/2021
30 step ups
20 DB snatch each arm
20 push press
20 sit ups
30 step ups
15 DB snatch each arm
15 push press
15 sit ups
30 step ups
10 DB snatch each arm
10 push press
10 sit ups
30 step ups
5 DB snatch each arm
5 push press
5 sit ups
Conditioning:
2 min high knee jog
burpee call out
x 3
Finisher:
3-6-9-12-etc
Ball slam
Ball lunge
Drop squat
Score: 15 round
27/03/2021
20-15-10-5
KB squats
Press ups
20-15-10-5
TRX row
Push press
HIIT:
10 burpee step ups
15 thrusters
20 snatches
x 3
Finisher:
1 suicide
30 slams
2 suicides
20 slams
3 suicides
10 slams
03/04/2021
Warm up:
1 run
5 walkouts
x 3
Workout:
3 min work : 2 min rest x 8
10 snatch each arm
10 lunge each leg
10 sit ups
Max burpees
10 clean and press each arm
10 step ups each leg
10 press ups
Max drop squats
10/04/2021
Conditioning:
1 suicide run
10 DB squats
10 DB shoulder press
10 Step ups
x 3
2 suicide runs
10 DB squats
10 DB shoulder press
10 Step ups
x 2
3 suicide runs
10 DB squats
10 DB shoulder press
10 Step ups
x 1
HIIT:
5 min AMRAP 2 min rest x 3
10 burpees
10 slams
10 ball lunges
10 sit ups
13/04/2021
8-12-16-20-16-12-8
Bike cals
Deadlifts 35kg
Clean and press 20kg
Lunges 20kg
15/04/2021
Resistance:
20-15-10-5
Squats 15kg
Chest press 7.5kg DB
20-15-10-5
TRX row
Shoulder press 7.5kg
20-15-10-5
Sit ups
Tricep dips
HIIT:
4 min AMRAP 2 min rest x 3
10 burpees
10 slams
10 ball step ups
17/04/2021
10 cal bike
15 deadlifts
20 sgl thrusters
30 swings
x 2
10 burpees
15 squats
20 sgl snatches
30 step ups
x 2
X 2
20/04/2021
Circuit:
10 burpee box jumps
10 clean and press 20kg
10 DB step ups 7.5kg
Circuit x 3
0.5 mile bike
Circuit x 2
1.0 mile bike
Circuit x 3
1.5 mile bike
Core:
15 sit ups
20 twists
30 sec plank
x 2
22/04/2021
10 shoulder press
10 burpee step up (right leg)
10 sit ups
10 press ups
10 burpee step ups (left leg)
10 leg raises
x 3
15 thrusters
20 lunges
x 4
Tabata:
Drop squat + plate run
Plate snatch + plate jack
24/04/2021
Resistance:
Deadlifts 45kg 10 x 3
Squats 30 kg 10 x 3
Bench 25kg
TRX row
10 x 3
Bicep curls 15kg
Tricep dips
10 x 3
Conditioning:
10 clean and press
12 lunges
15 burpees
12 lunges
10 clean and press
x 5
Intensity:
10-8-6-4-2
Box jump
Snatch / thruster / push press
29/04/2021
Resistance:
Deadlifts 45kg + chest press 7.5kg
10 x 3
Squats 30kg + TRX row
10 x 3
Intensity:
3:00 on 2:00 off x 6
10 burpee plate jump
10 push press
10 snatch each arm
Max cals
10 slams
10 step ups
10 sit ups
Max cals
01/05/2021
Resistance:
Squats 30kg + RDL 30kg
10 x 3
Flyes 5kg + chest press 25kg
10 x 3
Bent over row 20kg + Shoulder press 15kg
10 x 3
Intensity:
Every 90 seconds x 16
Alternate:
5 cal bike + 5 burpees
5 cal bike + 5 snatches
5 cal bike + 5 step ups
5 cal bike + 5 push press
08/05/2021
Resistance:
Deadlifts 40kg 10 x 3
Chest press 25kg 10 x 3
TRX row 10 x 3
Intensity:
12 cal bike
12 squats 25kg
12 push press 7.5kg
12 step ups
12 snatches 7.5kg
x 4
15/05/2021
Resistance:
Deadlifts 45kg 10 x 3
Bench press 30kg
Flyes 5kg
10 x 3
Bent over row 30kg 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 4
6 cal
8 thrusters
10 DB step ups
6 burpee plate jump
8 slams
10 ball lunges
20/05/2021
Resistance:
Squats + RDL 10 x 3
Chest press + Flyes 10 x 3
DB Bent over row 10 x 3
Conditioning:
10 cal bike
10 DB step ups
10 DB clean & press
x 3
Intensity:
9 min ladder: 3-6-9-12-etc
Ski cals + slams
22/05/2021
Resistance:
Deadlifts 40kg 10 x 3
Chest press + TRX row 10 x 3
Bicep curls + triceps 10 x 3
Intensity:
250 m ski
15 burpees
15 clean and press
15 step ups
Repeat:
250-12-12-12
250-9-9-9
250-6-6-6
250-3-3-3
24/05/2021
Intensity:
5 min AMRAP 2 min rest x 6
AMRAP 1:
10 cal bike
10 push press
10 box jumps
AMRAP 2:
10 cal ski
10 thrustres
10 lunges
AMRAP 3:
10 burpees
10 DB snatch
10 DB step ups
Core:
10 sit ups
20 twists
30 sec plank
x 3
29/05/2021
Resistance:
Deadlift 45kg + Chest press 10kg
10 x 3
Squat 30kg + TRX row
10 x 3
Intensity:
25 cal bike
5:5 work:rest
5 DB clusters
5 burpees
x 5
5 DB snatch
5 box jumps
x 5
25 cal bike
5:5 work:rest
03/06/2021
Resistance:
Deadlift 40kg 10 x 3
Bench press 30kg
Bent over row 30kg
10 x 3
Conditioning:
10 cal bike
10 DB clean and press 7.5kg
10 DB step ups 7.5kg
x 5
Intensity:
9 min ladder: 3-6-9-12-etc
Cal ski + slam
05/06/2021
Resistance:
Squats 30kg + RDL 30kg
10 x 3
Chest press 10kg + Flyes 5kg
10 x 3
TRX row 10 x 3
Conditioning:
6 burpees
8 push press
10 sit ups
6 box jumps
8 snatches
10 leg raises
x 4
12/06/2021
Resistance:
20-15-10-5
Deadlifts 40kg
Chets press 10kg
TRX row
Conditioning:
10 cal bike
20 DB step ups
x 3
Intensity:
12 min AMRAP:
6 cal ski
6 burpees
6 DB thrusters
Score: 6 rounds!
17/06/2021
Resistance:
Deadlifts 40kg + Chest press 10kg
10 x 3
Squats 30kg + DB row 12.5kg
10 x 3
Intensity:
10 complex
10 burpees
20 DB step ups
20 cal ski
Repeat:
8-8-16-16
6-6-12-12
4-4-8-8
2-2-4-4
Complex: double snatch / thruster / push press
19/06/2021
Resistance:
Squats 30kg
Bench 30kg
TRX row
10 x 3
Intensity:
20 cal bike
16-12-8
Push press + lunges
20 cal bike
16-12-8
DB snatch + burpees
20 cal bike
16-12-8
DB thruster + box jumps
26/06/2021
Resistance:
Squats + RDL 30kg
10 x 3
Bench 30kg + TRX row
10 x 3
Shoulder press 7.6kg 10 x 3
Intensity:
250m ski
15 burpees
15 clean + press
15 lunges
Repeat:
250-12-12-12
250-9-9-9
250-6-6-6
250-3-3-3
29/06/2021
Resistance:
Deadlifts 40kg 10 x 3
Chest press 10kg
Flyes 5kg
10 x 3
TRX row 10 x 3
Conditioning:
10 DB complex
15 cal bike
complex: clean / lunge L + R / push press
Intensity:
12 minute lader:
3-6-9-etc
Ski + slam + burpee
01/07/2021
Resistance
Squats 30kg
Press ups
Bent over row 30kg
10 x 3
Intensity:
600m ski
6 burpees
6 DB snatch
x 6
6 DB thrusters
6 DB step ups
x 6
600m ski
05/07/2021
Resistance:
Deadlifts 40kg 10 x 3
Bench press 30kg
Bent over row 30kg
10 x 3
Intensity:
12 burpees
12 GTOH 15kg
12 lunges
x 3
12 calories
12 burpees
12 GTOH 15kg
12 lunges
x 2
24 calories
12 burpees
12 GTOH 15kg
12 lunges
x 1
36 calories
24/07/2021
Resistance:
Deadlifts 40kg 10 x 3
Chest press 25kg
TRX row
10 x 3
Conditioning:
10 DB clean and press 7.5kg
10 DB step ups each leg
10 cal ski
x 5
Intensity:
6 cal bike
12 DB snatch
6 cal bike
Rest 2 min
x 3
29/07/2021
Resistance:
Deadlifts 45kg
Press ups
Row 30kg
10 x 3
Conditioning:
15 cal ski
12 slam ball step overs
9 slams
x 3
Intensity:
3 min work 2 min rest x 4
10 snatch + thruster RHS
10 burpees
10 snatch + thruster LHS
Max cal bike
Core:
10 sit ups
10 leg raises
20 twists
x 3
31/07/2021
Resistance:
Squats 35kg 10 x 3
Bench press 30kg
Flyes 5kg
10 x 3
TRX row 10 x 3
Shoulder press 15kg 10 x 3
Bicep curls 15kg
Tricep dips
10 x 3
Intensity:
10 double DB snatch + thruster
10 DB step ups each leg
10 burpees
20 cal ski
Repeat:
8-8-8-16
6-6-6-12
4-4-4-8
2-2-2-4
04/07/2021
Conditioning:
30-20-10
Cal bike + step ups
Resistance:
Deadlifts 45kg
Chest press 10kg
10 x 3
Squats 35kg
TRX row
10 x 3
Intensity:
24 snatch
12 burpees
24 single thrusters
12 cal ski
x 3
14/08/2021
Warm up:
10-8-6-4-2 cal bike
20-16-12-8-4 KB swing
Resistance:
Squats 35kg
RDL 40kg
10 x 3
Chest press 10kg
Bent over row 30kg
10 x 3
Shoulder press 15kg 10 x 3
Intensity:
250m ski
15 burpees
15 slams
15 step ups each leg
250-12-12-12
250-9-9-9
250-6-6-6
250-3-3-3
17/08/2021
Resistance:
Deadlifts 45kg 10 x 3
Bench 30kg
TRX row
10 x 3
Conditioning:
20 cal bike
16-12-8 push press + lunge
20 cal bike
16-12-8 snatch + burpee
20 cal bike
16-12-8 thruster + box jump
25/08/2021
Conditioning:
4-8-12-8-4
Cal ski
Push press
Step ups (each)
Resistance:
Squats 35kg
RDL 35kg
10 x 3
Flyes 5kg
Chest press 10kg
10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
8 burpees
10 snatches
31/08/2021
Warm up:
1-2-3-2-1
Walkouts
100-200-300-200-100m ski
Resistance:
Deadlifts 40kg
Clean and press 15kg
Lunges 15kg
10 x 3
Conditioning:
10 cal bike
15 burpees
10 cal bike
Rest 2 min
x 2
10 burpees
15 cal bike
10 burpees
Rest 2 min
x 2
16/09/2021
Conditioning:
5-10-15-10-5
Cal bike + burpees
Resistance:
Squat + RDL 35kg 10 x 3
Flyes 2.5kg + Chest press 10kg 10 x 3
TRX row 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
250 m ski
12 snatches each arm
12 thrusters each arm
12 step ups each leg
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
21/09/2021
Conditioning:
10 cal bike
10 GTOH 15kg
20 lunges
x 5
Resistance:
Squats 30kg
Bench press 30kg
TRX row
10 x 3
Intensity:
10-8-6-4-2
Snatch each arm
Burpees
Cal ski
28/09/2021
Conditioning:
400m ski
30 step ups
20 KB swings
10 burpees
x 3
Resistance:
Deadlifts 45kg 10 x 3
Chest press 10kg + TRX row
10 x 3
Intensity:
6 cal bike
12 alternating snatch
6 cal bike
Rest 2 min
x 3
30/09/2021
Warm up:
200 m ski + 20 step ups x 2
Resistance:
Squats + RDL 35kg
10 x 3
Pec flyes 5kg + Chest press 10kg
10 x 3
Intensity:
20 cal bike
20 GTOH 17.5kg
5 burpees
20 cal bike
15 GTOH
10 burpees
20 cal bike
10 GTOH
15 burpees
20 cal bike
5 GTOH
20 burpees
20 cal bike
07/10/2021
Conditioning:
25 cal bike
20 snatches
15 cal ski
10 burpee box jumps
x 3
Resistance:
Deadlifts 45kg
Press ups
Bent over row 25kg
10 x 3
Intensity:
40 sec plate run
20 swings
20 drop squats
20 plank taps
Repeat:
40-16-16-16
40-12-12-12
40-8-8-8
40-4-4-4
09/10/2021
Conditioning:
800m ski + 4 burpee EMOM
Resistance:
Squats + RDL 35kg 10 x 3
Bench press 30kg 10 x 3
Clean and press 15kg + TRX row 10 x 3
Intensity:
3 min work 2 min rest
10 thrusters
10 DB step ups
10 box jumps
Max cal bike
14/10/2021
Conditioning:
4-8-12-8-4
Cal bike + lunges each leg
Resistance:
Squat + RDL 10 x 3
Flyes + Chest press 10 x 3
TRX row 10 x 3
Intenisty:
250m ski
12 burpee + jumo
12 slams
12 sit ups
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
HOME WORKOUTS
Workout 1:
10 burpees
10 DB snatch each arm
10 DB thrusters
10 press ups
10 DB snatch each arm
10 DB thrusters
10 DB lunges
x 5
10 sit ups
20 Russian twists
30 second plank
x 3
Workout 2:
15 burpees
30 DB squats
30 sit ups
15 burpees
30 lunges
30 DB push press
15 burpees
30 press ups
30 leg raises
15 burpees
30 DB snatch
30 Russian twists
Workout 3:
30 lunges
15 burpees
20 lunges
10 burpees
10 lunges
5 burpees
10 press ups
10 sit ups
10 DB shoulder press
10 squats
x 4
20 DB snatch
20 skaters
20 single DB thruster
20 drop squats
x 4
Workout 4:
5 walkouts
10 press ups
15 sit ups
20 lunges
30 DB snatch
40 jumping jacks
x 5
20 second side plank right
10 leg raises
20 second side plank left
10 leg raises
x 3
Note: the difference between a thruster & a push press:
Thruster has a full squat before the press
Push press has a small quarter squat before the press - more like a bounce
04/11/2021
Conditioning:
10 cal bike
10 deadlifts 40kg
15 KB swings
x 3
Resistance:
Chest press 10kg + Bent over row 35kg
10 x 3
Bicep curls + tricep dips
10 x 3
Intensity:
10 DB clusters
10 DB step ups each leg
10 burpee box jumps
20 cal ski
Repeat:
8-8-8-16
6-6-6-12
4-4-4-8
2-2-2-4
06/11/2021
Conditioning:
800m ski + 4 burpee EMOM
Resistance:
Squat + RDL 35kg 10 x 3
Bench press 25kg 10 x 3
Shoulder press 15kg + TRX row
10 x 3
Intensity:
3 min work 2 min rest x 3
10 double DB snatch
10 DB thrusters
10 DB step ups
Max cal bike
Scores: 11/13/13
11/11/2021
Conditioning:
Buy in: 15 cal ski
10 deadlift 45kg
10 press ups
10 sit ups
x 3
Buy out: 15 cal ski
Intensity:
Every 90 seconds x 20
5 cal bike + 5 DB clean and press
5 cal bike + 5 step ups each leg
5 cal bike + 5 burpees
5 cal bike + 5 DB snatch each arm
13/11/2021
Conditioning:
5-10-15-10-5
Cal bike + burpees
Resistance:
Squats + RDL 35kg 10 x 3
Pec flye 5kg + Chest press 10kg
10 x 3
Bent over row 30kg 10 x 3
Intensity:
250m ski
12 DBL snatch
12 DBL thruster
12 box jumps
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
17/11/2021
Conditioning:
10 cal ski
10 deadlifts
10 press ups
10 sit ups + throw
x 3
Intensity:
Buy in: 25 cal bike
5 double snatch
5 DB step ups
x 5
5 clusters
5 burpee box jumps
x 5
Buy out: 25 cal bike
20/11/2021
Conditioning:
4-8-12-8-4
Cal ski + step ups
Resistance:
Squats + RDL 35kg 10 x 3
Chest press 10kg + B/O row 30kg
10 x 3
Shoulder press 17.5kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
8 burpees
10 DB snatch
22/11/2021
Conditioning:
25 cal ski
25 step ups (each)
25 deadlifts 50kg
20 cal ski
20 step ups (each)
20 thrusters 20kg
15 cal ski
15 step ups (each)
15 clean & press 17.5kg
10 cal ski
10 step ups (each)
10 GTOH 20kg
Intensity:
8 cal bike
16 DB snatch
8 cal bike
Rest 2 min
x 3
11/12/2021
Conditioning:
300m ski
20 KB swings
10 burpees
x 3
Resistance:
Squats + RDL 35kg
10 x 3
Chest ptess 10kg + Row 30kg
10 x 3
Intensity:
10-8-6-4-2
Double DB snatch + thruster
DB step up each leg
Cal bike
16/12/2021
Conditioning:
15-12-9-6-3
Cal bike + KB squat
Resistance:
Deadlifts 45kg 10 x 3
Chest press 10kg + Bent over row 30kg
10 x 3
Intensity:
1 min max effort:
DB step ups
Burpees
DB snatch
Box jumps
Cal ski
Rest 2 min
x 3
18/12/2021
Conditioning:
250m ski
12 burpees
12 lunges each leg
250-9-9-9
250-6-6-6
250-3-3-3
Resistance:
Squats + RDL 35kg 10 x 3
Flyes + chest pres 10 x 3
TRX row 10 x 3
Intensity:
10 min AMRAP
10 cak bike
10 slams
10 drop squats