REBECCA DE MULDER
29/09/2020
20-15-10-5
Squats 25kg
Bench press 15kg
20-15-10-5
Deadlifts 25kg
TRX row
20-15-10-5
Bicep curl 6kg
Tricep dips
Finisher:
15 burpee box jumps
30 clean and press 6kg
(30 overhead squats 6kg
10 burpee box jumps
20 clean and press
20 overhead squats
5 burpee box jumps
10 clean and press
10 overhead squats)
Didn’t complete - recovering from sinusitis and first session back!
03/10/2020
Deadlifts 30kg 10 x 3
Lunges 15kg 20 x 3
Pec flyes 2.5kg
Superset bench press 15kg
10 x 3
Bent over row 15kg 10 x 3
Bicep curl 6kg
Superset tricep dips
10 x 3
Finisher:
Using 1 x 5kg DB complete:
10 hang snatch right arm
10 push press right arm
10 hang snatch left arm
10 push press left arm
10 burpees
x 3
08/10/2020
Squats 35kg 10 x 3
Lunges 15kg 16 x 3
Neutral chest press DB 5kg
Superset B/O row 15kg
10 x 3
Single arm row 10kg 10 x 3
Lateral raise 2.5kg
Superset seated shoulder press 5kg
10 x 3
Finisher:
6 cal bike
8 burpees
10 clean and press 10kg
12 min AMRAP
Score: 4 rounds + 4 cal
13/10/2020
Deadlifts 35kg 10 x 3
15-12-9-6-3
Lunges 15kg
Bent over row 15kg
15-12-9-6-3
Power clean 15kg
Press ups
Finisher:
10 cal bike
10 DB ground to overhead
10 cal bike
10 DB push press
10 cal bike
10 DB devil press
10 cal bike
10 DB push press
10 cal bike
10 DB ground to overhead
Homework: Bicep curls, tricep dips & cardio conditioning!
17/10/2020
Deadlifts 35kg 10 x 3
Bench press 20kg 10 x 3
TRX row 10 x 3
Shoulder press 15kg 10 x 3
Finisher:
3 min work 1 min rest x 6
10 power cleans 15kg
10 front squats 15kg
10 sit ups
Max cal bike
10 single arm devil press 5kg
10 single arm thruster 5kg
10 leg raises
Max cal bike
x 3
46 cal total!
22/10/2020
Squats 25kg 10 x 3
RDL 20kg 10 x 3
Bench press 20kg x10
Bent over row 15kg x 10
Superset x 3
Shoulder press 15kg 10 x 3
Finisher:
50 step ups
50 single DB snatches
40 step ups
40 single DB push press
30 step ups
30 single DB hang squat clean
20 step ups
20 single DB thrusters
10 step ups
10 Devil press
28/10/2020
6 - 9 - 12 - 15 - 12 - 9 - 6
Calories
Deadlifts 25kg
Push press 15kg
Squats 15kg
Finisher:
30 - 20 - 10
Leg raises
Overhead lunges
04/11/2020
Deadlifts 35kg 10 x 3
Bench press 20kg x10
TRX row x 10
Superset x 3
Bicep curls 10kg x 10
Tricep dips x 10
Supetset x 3
Finisher:
6 x GTOH 15kg
6 x burpees
x 3
0.4 mile bike
6 x GTOH 15kg
6 x burpees
x 2
0.8 mile bike
6 x GTOH 15kg
6 x burpees
x 1
1.2 mile bike
09/11/2020
400m ski
25 DB squats
20 DB row
15 DB push press
10 press ups
x 3
Finisher:
3-6-9-12-etc
Ball slam
Ball lunge
Burpee over ball
12 min ladder
Core:
30-20-10
Leg raises
Plank shoulder taps
14/11/2020
18-15-12-9-6-3
Cal ski
Squats
18-15-12-9-6-3
Burpees
Push press
20 snatches
20 overhead lunges
x 3
18/11/2020
40 single skips
30 DB snatch
20 squats
10 leg raises
x 4
10 barbell complex*
10 burpees
x 4
*complex
1 clean + 2 lunges + 1 push press
Homework:
20 plank taps
20 sec hollow hold
x 3
21/11/2020
6 min AMRAPs
2 min rest
x 6
15 KB swings
10 KB squats
10 toes to KB
(Score: 4 + 7 & 2 + 28)
15 burpees
10 DB snatches
10 DB push press
(Score: 2 +0 & 1 + rest)
150m ski
10 DB thrusters
10 overhead DB lunges
(Score: 2 + 0 & 2 + 15)
28/11/2020
Part one:
20-15-10-5
Hang squat clean
Push press
20-15-10-5
Dbl DB snatch
Leg raises
Part two:
400m ski
30 lunges
x 3
Part three:
15-12-9
DB clusters
Burpee
15-12-9
Single devil press
OH lunges
03/12/2020
Deadlifts 30kg 10 x 3
Lunges 15kg 10 x 3
Flye 5kg
Chest press 20kg
10 x 3
Bent over row 20kg 10 x 3
Finisher:
3 min work 2 min rest x 3
10 DB clean and press
10 burpees
10 box jumps
Max cals
08/12/2020
Deadlifts 35kg
Press ups
10 x 3
Squats 25kg
Bent over row 20kg
10 x 3
Lunges 15kg
Strict seated press 10kg
10 x 3
Finisher:
10 cal bike
10 double DB snatch
10 cal bike
10 DB push press
10 cal bike
10 devil press
10 cal bike
10 DB push press
10 cal bike
10 double DB snatch
10 cal bike
15/12/2020
Squats 25kg
TRX row
10 x 3
Deadlifts 30kg
Press ups (low box)
10 x 3
10 cal bike
20 step ups
x 3
Finisher:
12 - 10 - 8
Box jump (full box!)
DB snatch 7.5kg (!!!!!)
12 - 10 - 8
Burpee
DB thruster 7.5kg (!!!!!)
Extra time:
Bicep curls 10kg
Tricep dips
10 x 3
15 leg raises
30 sec plank
x 3
Notes: Incredible improvement in stamina and strength and all round great leaps in general fitness and mental attitude! Well done Bex!
19/12/2020
15-12-9-6-3
Power cleans 20kg
Front squats 20kg
15-12-9-6-3
Push press 15kg
Lunges 15kg
20-15-10
Cal bike
40-30-20
Goblet squats
Finisher:
10 burpees
20 snatches 7.5kg
10 burpees
Rest 2 min
x 3
Scores: 2:37 / 2:29 / 2:15
23/12/2020
10 cal
15 GTOH 15kg
20 lunges
x 4
10 DB burpee step ups
15 box jumps
20 thrusters
x 3
30/12/2020
4-8-12-16-12-8-4
Power cleans 15kg
Push press 15kg
Squats 15kg
Cal bike
10 snatch RHS
10 thruster RHS
10 o/h lunges RHS
10 sit ups
10 snatch LHS
10 thruster LHS
10 o/h lunges LHS
10 leg raises
x 3
05/01/2021
30-20-10
Step ups
KB swings
15 cal bike
5 15kg barbell complex*
20 lunges
x 4
*barbell complex:
1 deadlift
1 power clean
1 hang squat clean
1 thruster
1 push press
Homework:
10-8-6-4-2
Burpee box jump
DB snatch right and left
12/01/20201
30 min zoom
400m ski
20 DB clean and press
20 DB lunges
x 3
9 min AMRAP
3-6-9-12-etc
Double DB snatch
Burpee
Score: 15 + 1
14/01/20201
30 min zoom
15-12-9-6-3
16kg KB squats & kneeling press ups
15-12-9-6-3
5kg DB push press & leg raises
Finisher:
10-8-6-4-2
Cal ski
Devil press
Overhead lunge RHS
Overhead lunge LHS
16/01/2021
30 min garage
24 lunges
12 renegade rows
24 snatches
12 press ups
x 3
15-12-9
Ski cal
DB hang squat clean
15-12-9
Burpees
DB thrusters
20/01/2021
30 min Zoom:
20 cal ski + 40 lunges
15 cal ski + 30 lunges
10 cal ski + 20 lunges
5 cal ski + 10 lunges
20 DB hang squat clean
10 single devil press RHS
20 DB clean and press
10 single devil press LHS
22/01/2021
30 min zoom
6 press ups
8 snatches
10 sit ups
6 strict shoulder press
8 snatches
10 leg raises
x 3
9 min AMRAP:
3-6-9-12-etc
Slam
Ball lunge
Burpee
Score: 15 + 51
24/01/2021
30 min garage:
15 burpees
30 KB squats
30 single DB snatches
15 burpees
30 press ups
30 single DB thrusters
15 burpees
30 DB clean and press
30 lunges
03/02/2021
30 min zoom
4-8-12-16-12-8-4
Cal ski
Lunges
Push press
Sit ups
Homework:
30 second side plank right
10 leg raises
30 second side plank left
x 3
05/02/2021
30 min zoom
1-2-3-2-1
DB complex*
4-8-12-8-4
Single devil press
*Complex:
4 power clean
4 hang squat clean
4 thruster
4 push press
16/02/2021
30 min zoom
10 cal ski
20 DB lunges
x 4
15-12-9
DB cluster
Single devil press
Sit up
20/02/2021
30 min garage
50 step ups
25 box jumps
25 DB push press
40 step ups
20 box jumps
20 O/H DB lunges
30 step ups
15 box jumps
15 DB thrusters
20 step ups
10 box jumps
10 double DB snatch
10 step ups
5 box jumps
5 man makers
24/02/2021
30 min zoom
Ski - DB complex* - Devil press
400m-10-10
400m-8-8
400m-6-6
400m-4-4
400m-2-2
*complex:
Hang squat clean
Thruster
Push press
26/02/2021
30 min Zoom
12 snatch RHS
10 thruster RHS
8 push press RHS
6 overhead lunge RHS
12 snatch LHS
10 thruster LHS
8 push press LHS
6 overhead lunge LHS
x 3
28/02/2021
30 min garage
250-200-15-100-50
Metre ski
25-20-15-10-5
Bodyweight lunges
10 burpees
10 DB squats
10 DB clean & press
10 sit ups
10 press ups
x 3
11/03/2021
10 cal ski
10 single DB thruster
20 BW lunges
x 3
6 strict press
8 snatch RHS
10 sit ups
6 press ups
8 snatch LHS
10 leg raises
x 3
16/03/2021
30 min Zoom
WEIGHTS PROGRAM
Squat 8kg DB
RDL 8kg DB
10 x 3
Split squats BW
10 x 3
Chest press 8kg DB
Bent over row 8kg DB
10 x 3
Shoulder press 5kg DB
10 x 3
Bicep curls 5kg DB
Tricep dips BW
10 x 3
Lateral raise 2kg plate
Front raise 2kg plate
10 x 3
18/03/2021
30 min Zoom
For quality:
5 DB complex*
10 Burpees
x 5
*complex:
1 clean
1 lunge each leg
1 push press
Finisher:
9 min ladder:
3-6-9-12-etc
Cal ski
Double DB snatch
Score: 12 + 18
15/04/2021
Resistance
10 x 3
Deadlifts 25kg
Squats 15kg
Bench press 15kg
Bent over row 15kg
Seated shoulder press 10kg
Bicep curls 8kg + tricep dips
21/04/2021
Conditioning:
10 burpees
12 deadlifts
9 power cleans
6 push press
3 front squat
x 3
Intensity:
10-8-6-4-2
Box jump
Snatch each arm
Sit up
28/04/2021
Conditioning:
Every 90 seconds x 15
Alternating:
5 cal 5 burpees
5 cal 5 step ups
5 cal 5 thrusters
(DNF)
01/05/2021
Resistance:
Deadlifts 25kg 10 x 3
Squats 15/20kg 10 x 3
Bench 15kg 10 x 3
Bent over row 15kg 10 x 3
Intensity:
3 min work 2 min rest x 3
10 box jumps
10 sit ups
20 step ups
Max cals
(Score: 6/6/6)
06/05/2021
Circuit:
5 burpee box jumps
10 snatches
15 step ups
Circuit x 3
10 cal bike
Circuit x 2
15 cal bike
Circuit x 1
20 cal bike
08/05/2021
Resistance:
Deadlifts 30kg 10 x 3
Squats 20kg 10 x 3
Glute bridges 15kg 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 bike
Slams
Ball lunges
Score: 12 + 21
12/05/2021
4 min AMRAP 2 min rest x 4
Alternating:
6 cal bike
8 DB step ups
10 swings
6 burpees
8 BW lunges
10 DB snatches
15/05/2021
Supersets:
Deadlifts 25kg
Chest press 15kg
10 x 3
Squats 15kg
Bent over row 15kg
10 x 3
Glute bridges 15kg 10 x 3
Shoulder press 10kg 10 x 3
22/05/2021
Deadlifts 25kg 10 x 3
Squats 20kg 10 x 3
Glute bridges 15kg 10 x 3
Bench press 15kg
Flyes 2.5kg
10 x 3
B/O row 15kg 10 x 3
Shoulder press 8kg 10 x 3
02/06/2021
10 burpees
10 DB snatches
10 DB step ups
10 cal bike
Repeat:
8-8-8-8
6-6-6-6
4-4-4-4
2-2-2-2
05/06/2021
Deadlifts 25kg + Chest press 5kg
10 x 3
Front squats 15kg + Bent over row 15kg
10 x 3
Shoulder press 8kg 10 x 3
12/06/2021
Resistance:
Deadlifts 25kg 10 x 3
Glute bridges 15kg 10 x 3
Bench 15kg 10 x 3
Flyes 2.5kg 10 x 3
Bent over row 15kg 10 x 3
Shoulder press 8kg 10 x 3
Intensity:
3 x 3 min AMRAP 2 min rest
6 cal bike
6 burpees
12 step ups
Scores: 1+5 / 1+6 / 1+11
16/06/2021
Resistance:
Deadlifts 25kg 10 x 3
Glute bridges 20kg 10 x 3
Chest press 5kg + flyes 2.5kg
10 x 3
Bent over row 15kg 10 x 3
Shoulder press 8kg 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB snatches
10 box jumps
Max cal ski
Scores: 4 / 7 / 9
26/06/2021
Resistance:
Deadlifts 25kg 10 x 3
Glute bridges 20kg 10 x 3
Bench press 15kg
Bent over row 15kg
10 x 3
Intensity:
12 cal bike
12 push press
12 lunges
12 burpees
Repeat:
12-9-9-9
12-6-6-6
12-3-3-3
03/07/2021
Warm up:
500m ski
Resistance:
Deadlifts 25kg 10 x 3
Glute bridges 20kg 10 x 3
DB chest press 5kg 10 x 3
Bent over row 20kg 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
10 snatch RHS
10 lunges
10 burpees
10 snatch LHS
10 lunges
x 3
17/07/2021
Resistance:
Deadlifts 25kg 10 x 3
Glute bridges 20kg 10 x 3
DB chest press 5kg
DB flyes 2.5kg
10 x 3
Bent over row 20kg 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
4 min AMRAP 2 min rest
x 3
6 cal bike
8 DB snatch
10 BW lunges
Scores: 2+3 / 2+4 / 2+0
24/07/2021
Resistance:
Deadlifts 30kg 10 x 3
Glute bridges 20kg 10 x 3
DB chest press 5kg
DB flyes 2.5kg
10 x 3
Bent over row 20kg 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
3 min work 2 min rest x 3
10 snatch each arm
10 lunge each leg
Max cal bike
01/08/2021
10 clusters
20 lunges
10 single devil press
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
03/08/2021
500m + 5 press up EMOM
24 snatches
12 thrusters
24 lunges
12 burpees
x 3
07/08/2021
Resistance:
Deadlifts 25kg 10 x 3
Squats 20kg 10 x 3
Bench 15kg
Flyes 2.5kg
10 x 3
Bent over row 20kg 10 x 3
Intensity 1:
300m ski
30 sgl DB push press
15 burpees
200m ski
20 sgl DB snatch
10 burpees
100m ski
10 sgl DB cluster
5 burpees
Intensity 2:
10-8-6-4-2
Cal bike
Sit up
Box jump
11/08/2021
6 dbl DB snatch + cluster
6 burpee box jumps
x 3
200m ski
6 dbl DB snatch + cluster
6 burpee box jumps
x 2
400m ski
6 dbl DB snatch + cluster
6 burpee box jumps
x 1
600m ski
14/08/2021
Warm up:
KB squat
KB RDL
KB swing
x 3
Resistance:
Deadlifts 30kg 10 x 3
Squats 25kg 10 x 3
Chest press 7.5kg 10 x 3
Bent over row 20kg 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
4 min AMRAP 2 min rest:
6 cal bike
8 burpees
10 DB snatch
Scores: 1+ 16 / 1+ 6
25/08/2021
4-8-12-16-12-8-4
Ski cal
5kg plate snatch
Overhead/DB lunge
4 box jump
6 thrusters
8 DB step up
x 4
28/08/2021
Resistance:
Deadlifts 30kg 10 x 3
Glute bridges 25kg 10 x 3
Split squats BW 10 x 3
Flyes 2.5kg
Chest press 5kg
10 x 3
Bent over row 20kg 10 x 3
Shoulder press 10kg 10 x 3
Finisher:
10 min timer:
25 cal bike
AMRAP:
5 burpees
5 box jumps
10 DB snatches 7.5kg (!!!!!!)
Score: 3 + 4
04/09/2021
Deadlifts 25kg 10 x 3
Glute bridges 20kg 10 x 3
Split squats BW 10 x 3
DB flyes 2.5kg + DB chest press 5kg
10 x 3
Bent over row 20kg 10 x 3
Shoulder press 10kg 10 x 3