RICH HAMMOND

06/09/2025

Conditioning:

10 cal row

10 step up

X 2

Resistance:

Deadlift 25kg 10 x 3

Squat 25kg 10 x 3

Chest press 10kg 10 x 3

Pulldown 30kg 10 x 3

Shoulder press 15kg 10 x 3

Row 25kg 10 x 3

Intensity:

8 min ladder:

2-4-6-8-etc

Calorie bike

Box burpee

5kg DB snatch (each arm)

11/09/2025

Conditioning:

10 cal ski

10 lunges

X 2

Resistance:

Deadlift 25kg 10 x 3

Chest press 10kg + Pulldown 30kg 10 x 3

Shoulder press 15kg + Row 25kg 10 x 3

Flye 5kg + Bicep curls 15kg 10 x 3

Lateral raise 2.5kg + tricep extension 30kg 10 x 3

Intensity:

2 min work 1 min rest x 3

10 clean + press

10 step ups

Max cal row: 8/10/10

18/09/2025

Conditioning:

500m ski + 1 walkout EMOM

Resistance:

Deadlift 30kg + chest press 10kg 10 x 3

Squat 25kg + pulldown 30kg 10 x 3

Shoulder press 15kg + TRX row 10 x 3

Flye 5kg + bicep curls 15kg 10 x 3

Lateral raise 2.5kg + Tricep extension 30kg 10 x 3

Deadbugs (x10) + plank (20 sec) x 3

Intensity:

30 sec bike + 30 sec burpee + 30 sec rest

30 sec bike + 30 sec slams + 30 sec rest

X 3

26/09/2025

Conditioning:

600m row

3 x 100m intervals

Resistance:

Deadlift 30kg 10 x 3

Chest press 10kg + pulldown 30kg 10 x 3

Shoulder press 15kg + TRX row 10 x 3

Flye 5kg + bicep curls 15kg 10 x 3

Lateral raise 2.5kg + Tricep extension 30kg 10 x 3

Deadbugs (x10) + plank (20 sec) x 3

Intensity:

3 min AMRAP 1:30 rest x 3

6 cal ski

12 step up

12 skater

Scores: 1+18 / 1+18 / 1+18

02/10/2025

Warm up:

5 cal bike + 10 snatch x 2

Resistance:

Deadlift 30kg + chest press 10kg 10 x 3

Squat 25kg + pulldown 30kg 10 x 3

Shoulder press 15kg + row 25kg 10 x 3

Flye 5kg + rear raise 2.5kg 10 x 3

Bicep curls 15kg + Tricep extension 30kg

Deadbugs + rainbow slams 5kg

Cool Down:

30 sec ski + 30 sec plank x 3

09/10/2025

Warm up:

600m ski + 1 walkout emom

Resistance:

Deadlift 32.5 10 x 3

Cheat press 10kg + pulldown 30kg 10 x 3

Split squats 10 x 3

Shoulder press 15-13kg + row 25kg 10 x 3

Press up + UH pulldown 10 x 3

Deadbugs + rainbow slams 5kg 10 x 3

16/10/2025

Conditioning:

10 cal row

10 clean + press

10 step ups

X 2

Resistance:

Deadlift 32.5 10 x 3

Cheat press 10kg + pulldown 30kg 10 x 3

Shoulder press 15-13kg + row 25kg 10 x 3

Press up + UH pulldown 10 x 3

Deadbugs + rainbow slams 5kg 10 x 3

Intensity:

8 min AMRAP:

8 cal bike

8 DB snatch

2-4-6-etc burpees

23/10/2025

Conditioning:

5 cal bike + 10 thruster x 2

Resistance:

Deadlift 32.5 10 x 3

Cheat press 10kg + pulldown 30kg 10 x 3

Shoulder press 15-13kg + row 25kg 10 x 3

Flye 5kg + rear raise 2.5kg 10 x 3

SA pulldown 30kg + lateral raise 2.5kg 10 x 3

Biceps 15kg + Tricep extension 30kg 10 x 3

Conditioning:

45 sec row + 45 sec DB c&p + 30 sec rest

45 sec row + 45 sec DB step up + 30 sec rest

X 3

30/10/2025

Conditioning:

600m row

3 x 100m intervals

Resistance:

Deadlift 32.5 + Cheat press 10kg

Squat 25kg + pulldown 30kg 10 x 3

Shoulder press 15-13kg + row 25kg 10 x 3

Flye 5kg + rear raise 2.5kg 10 x 3

SA pulldown 30kg + lateral raise 2.5kg 10 x 3

Biceps 15kg + Tricep extension 30kg 10 x 3

Intensity:

3 min amrap 1 min rest

6 cal bike + 12 snatch

6 cal ski + 12 step up

06/11/2025

Conditioning:

20-16-12-8-4

Cal row + step ups

Resistance:

Deadlift 35kg 10 x 3

Bench press 20kg + row 25kg 10 x 3

Shoulder press 13kg + UH pulldown 30kg 10 x 3

SA pulldown 30kg + rear raise 2.5kg 10 x 3

Biceps 15kg + triceps 30kg 10 x 3

Rainbow slam 5kg + 20 sec hollow hold x 3

Intensity:

1:30 min work 0:30 off x 5

5 burpees

10 snatch 5kg

Max cal bike: 3/3/4/4/5

13/11/2025

Conditioning:

5 cal bike

10 lunges

X 3

Resistance:

Deadlift 35kg 10 x 3

Bench press 20kg + row 25kg 10 x 3

Shoulder press 13kg + UH pulldown 30kg 10 x 3

SA pulldown 30kg + rear raise 2.5kg 10 x 3

Biceps 15kg + triceps 30kg 10 x 3

Woodchops 15kg + hollow hold

Intensity:

30 sec ski + 30 sec thruster + 30 sec rest

30 sec ski + 30 sec skaters + 30 sec rest

X 3

20/11/2025

Conditioning:

600m ski + 2 walkout EMOM

Resistance:

Deadlift 35kg + Cheat press 10kg

Squat 25kg + pulldown 30kg 10 x 3

Shoulder press 13kg + row 25kg 10 x 3

Flye 5kg + rear raise 2.5kg 10 x 3

SA pulldown 30kg + front raise 2.5kg 10 x 3

Biceps 15kg + Tricep extension 30kg 10 x 3

Woodchops 15kg 10 x 3

Intensity:

10 min AMRAP:

10 cal row

10 DB snatch

2-4-6-etc burpee box over

27/11/2025

Warm up:

10 cal row + 10 KB swings x 3

Resistance:

Deadlift 35kg + Cheat press 10kg

Squat 25kg + pulldown 40kg 10 x 3

Shoulder press 13kg + row 30kg 10

Biceps 15kg + Tricep extension 30kg 10 x 3

Woodchops 15kg 10 x 3

Intensity:

3 min AMRAP 1 min rest x 4

6 cal bike + 12 snatch

Scores: 1+12 / 1+6

6 cal ski + 12 step up

Scores: 2+6 / 2+3

04/12/2025

Conditioning:

10-8-6-4-2

Cal bike + snatch

Resistance:

Deadlift 40kg 10 x 3

Flye 5kg + chest press 10kg 10 x 3

Rear raise 2.5kg + row 30kg 10 x 3

Pullover 7.5kg + pulldown 35kg 10 x 3

Lateral raise 2.5kg + shoulder press 13kg 10 x 3

Biceps 15kg + triceps 30kg 10 x 3

Woodchops 15kg 10 x 3

Intensity:

Double tabata:

Ropes + burpee

Slam + skater

11/12/2025

Conditioning:

1000m row

5 x 100:100m intervals

Resistance:

Deadlift 40kg 10 x 3

Flye 5kg + chest press 10kg 10 x 3

Rear raise 2.5kg + row 30kg 10 x 3

Pullover 7.5kg + pulldown 35kg 10 x 3

Lateral raise 2.5kg + shoulder press 13kg 10 x 3

Biceps 15kg + triceps 30kg 10 x 3

Woodchops 15kg 10 x 3

Intensity:

30 sec efforts:

Slam-ropes-ski-rest

X 5

18/12/2025

Conditioning:

5 cal bike

10 step up

15 swings

X 3

Resistance:

Deadlift 40kg + chest press 10kg 10 x 3

Squat 25kg + pulldown 35kg 10 x 3

Shoulder press 13kg + row 30kg 10 x 3

Bench 20kg + UH pulldown 30kg 10 x 3

Flye 5kg + SA pulldown 30kg 10 x 3

Woodchops 15kg 10 x 3

Intensity:

1:30 work 0:30 rest x 5

5 burpees

10 snatch

Max cal row: 5/6/7/4/8

02/01/2026

Warm up:

5 inchworms

10 snatch

X 2

Resistance:

Deadlift 40/42.5/45kg 10 x 3

Chest press 10kg + pulldown 35kg 10 x 3

Shoulder press 13kg + row 30kg 10 x 3

Cable flye 10kg + pullover 7.5kg 10 x 3

Biceps 15kg + Tricep dips

Woodchops 15kg 10 x 3

Intensity:

45 second max efforts:

Row: 9/8/8

DB clusters: 10/9/9

Step up: 14/14/13

Ski: 6/6/6

Rest 1 min

15/01/2026

Warm up:

10-8-6-4-2

Cal ski + BW lunge

Resistance:

Deadlift 40kg 10 x 3

Bench press 20kg + pulldown 35kg 10 x 3

Shoulder press 13kg + row 30kg 10 x 3

Cable flye 10kg + lateral raises 2.5kg 10 x 3

SA pulldown 30kg + front raises 2.5kg 10 x 3

Biceps 15kg + Tricep extensions 30kg 10 x 3

Woodchops 15kg 10 x 3

Intensity:

10 min AMRAP:

10 cal row

10 DB snatch

2-4-6-etc burpee box over

Score: 6 + 26

22/01/2026

Warm up:

5 cal bike

10 step up

15 swing

x 2

Resistance:

Deadlift 45kg 10 x 3

Bench press 20kg + pulldown 35kg 10 x 3

Shoulder press 13kg + row 30kg 10 x 3

Cable flye 10kg + lateral raises 2.5kg 10 x 3

SA pulldown 30kg + front raises 2.5kg 10 x 3

Biceps 15kg + Tricep extensions 30kg 10 x 3

Woodchops 15kg 10 x 3

Intensity:

30 sec efforts:

Slam-ropes-ski-rest

X 5

29/01/2026

Warm up:

600m ski + 2 inchworm emom

Resistance:

Deadlift 45kg + chest press 10kg 10 x 3

Squat 25kg + row 30kg 10 x 3

Shoulder press 13kg + pulldown 35kg 10 x 3

Press up + Trx row 10 x 3

Cable flye 10kg + bicep curls 15kg 10 x 3

Lateral raise 2.5kg + Tricep dips 10 x 3

Intensity:

45 sec bike + 45 sec burpees(12/11/11) + 30 sec rest

45 sec bike + 45 sec 7.5kg snatch (8/9/10) + 30 sec rest

X 3

05/02/2026

Conditioning:

20-16-12-8-4

Cal row + lunges

Resistance:

Deadlift 45kg 10 x 3

Flye 5kg + chest press 10kg 10 x 3

Rear raise 2.5kg + row 30kg 10 x 3

Pullover 7.5kg + pulldown 35kg 10 x 3

Lateral raise 2.5kg + shoulder press 13kg 10 x 3

Biceps 15kg + triceps 30kg 10 x 3

Woodchops 15kg 10 x 3

Intensity:

8 min max cals:

30 sec ski + 30 sec plank

40 cals!

12/02/2026

Conditioning:

4-8-12-8-4

Cal bike + cal ski

Resistance:

Deadlift 45kg 10 x 3

Flye 5kg + chest press 10kg 10 x 3

Rear raise 2.5kg + row 30kg 10 x 3

Pullover 7.5kg + pulldown 35kg 10 x 3

Lateral raise 2.5kg + shoulder press 13kg 10 x 3

Biceps 15kg + triceps 30kg 10 x 3

Woodchops 15kg 10 x 3

Intensity:

2:00 on 1:00 off

5 burpees

5 DB C&P

10 step ups

Max cal row: 9/10/9/10

19/02/2026

Conditioning:

10 cal ski

10 DB step overs 5kg

10 GTOH 15kg

X 3

Resistance:

Deadlift 45kg 10 x 3

Flye 5kg + chest press 10kg 10 x 3

Rear raise 2.5kg + row 30kg 10 x 3

Pullover 7.5kg + pulldown 35kg 10 x 3

Lateral raise 2.5kg + shoulder press 13kg 10 x 3

Woodchops 15kg 10 x 3

Intensity:

5 cal bike sprint

10 DB snatch 7.5kg

5 cal bike sprint

Rest 45 sec

2:09 / 2:04 / 1:57 / 1:45

12/03/2026

Warm up:

4-8-12-8-4

Cal ski + BW lunge

Resistance:

Deadlift 45kg + chest press 10kg

Squat 25kg + row 30kg

Bench press 20kg + pulldown 35kg

Shoulder press 13kg + Trx row

Flye 5kg + SA pulldown 30kg

Biceps 15kg + triceps 30kg

Woodchops 15kg

Intensity:

8 min ladder

2-4-6-etc

Cal bike + DB c&p + DB step up

19/03/2026

Warm up:

5 cal bike

10 step up

20 skater

X 3

Resistance:

Deadlift 45kg + chest press 10kg

Squat 25kg + row 30kg

Bench press 20kg + pulldown 35kg

Shoulder press 13kg + Trx row

Flye 5kg + SA pulldown 30kg

Biceps 15kg + triceps 30kg

Woodchops 15kg

Intensity:

45 sec row + 45 sec burpees + 45 sec rest

45 sec row + 45 sec slam + 45 sec rest

X 3

HOMEWORK:

5 inchworm + 10 squats + 20 skaters x 2

10 split squats each leg x 3

10 5kg DB flye + 10 counter press ups x 3

10 2/3kg DB lateral raise + 10 5kg DB shoulder press x 3

10 bicep curls 8kg KNs + 10 travel dips x 3

10 dead bugs + 20 sec plank x 3