SARA PRICE
23/11/2022
Conditioning:
5 cal bike + 10 step ups x 4
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg 10 x 3
TRX row 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
12 min ladder 3-6-9-etc
Cal ski
Ball slams
Burpees
SCORE: 15+0
Notes:
I would recommend trying out a free trial of Down Dog and testing some of the practices for gentle moving - it’s a great app that you can adjust the focus, time, music and voices on and they almost always have a free trial + a signing up deal!
HOMEWORK:
Warm up:
5-4-3-2-1 reps of plank walkouts
50-40-30-20-10 jumping jacks
(Eg do 5 walkouts then 50 jumping jacks, 4 walkouts 40 jacks etc)
Plank walkout - https://m.youtube.com/watch?v=-FW8DNKsAh8
THEN:
10 kneeling press ups
15 shoulder press with 3kg DB
20 bodyweight squats
30 seconds plank
X 4
THEN:
10 mins bike:
2 minutes steady pace
6 x 30 seconds sprint + 30 seconds recovery
2 minutes steady pace
30/11/2022
Conditioning:
1000m row: 4 x 100m intervals
Resistance:
Deadlift 35kg 10 x 3
Lunges 10kg 10 x 3
Flyes 5kg + chest press 7.5kg 10 x 3
Trx row + shoulder press 10kg 10 x 3
Intensity:
45:15 x 3
Burpees: 10/11/12
DB snatch: 14/16/17
Step up: 20/22/20
Plate jump: 13/20/21
Ski: 7/8/9
Rest
HOMEWORK:
5 plank walkouts
10 squats
15 3kg DB bicep curl + shoulder press (ie from thighs, to shoulders, to overhead, back to shoulders, back to thighs)
X 3
10 3kg flyes (lying on floor)
10 press ups
20/30 second plank
X 3
Then:
60 seconds bike sprint (light-medium resistance)
10 reverse stepping lunges (5 each leg)
20 3kg DB snatch (10 each arm)
10 reverse stepping lunges (5 each leg)
60 seconds bike sprint
Rest 90 seconds
X 3
07/12/2022
Conditioning:
20-16-12-8-4
Cal row + lunge
Resistance:
Deadlift 35kg + bar press up 10 x 3
Squat 15kg + Trx row 10 x 3
Intensity:
4 min AMRAP 2 min rest X 4
AMRAP 1:
6 cal ski
8 DB clean + press 5kg
10 DB step ups
Scores: 2+10 / 2+8
AMRAP 2:
6 cal bike
8 burpees
10 DB snatch 5kg
Scores: 2+0 / 2+2
HOMEWORK:
Warm up:
10 squat to target
15 glute bridges
20 jumping jacks
X 3
Workout:
45 seconds work 15 seconds rest:
Walkouts
DB clean and press
DB lunges
DB snatch
Echelon bike
Rest one minute
X 4
The app “Seconds” is the one I use, but you can use your watch/phone/anything convenient!
14/12/2022
Conditioning:
800m ski + 1 walkout EMOM
Resistance:
Squat + RDL 12kg 10 x 3
Deadlifts 35kg 10 x 3
Flye 5kg + chest press 7.5kg 10 x 3
Pullover 7.5kg + Trx row 10 x 3
Intensity:
45 sec bike + 45 sec burpees (8/9/10) + 30 sec rest
45 sec bike + 45 sec DB clean + press (10/12/12) + 30 sec rest
45 sec bike + 45 sec DB step up (15/16/17) + 30 sec rest
X 3
HOMEWORK
1 walkout + 10 squat to target x 3
10 DB Flyes + 10 press ups x 3
10 glute bridges + 20 second plank x 3
Then:
45 sec bike + 45 sec lunges + 45 seconds rest
45 sec bike + 45 sec DB clean & press + 45 sec rest
45 sec bike + 45 sec DB snatch + 45 sec rest
X 3
28/12/2022
Conditioning:
10 cal bike + 10 slams x 3
Resistance:
Deadlift 40kg 10 x 3
Split squats 10 x 2
Bench press 22.5kg + Trx row 10 x 3
Bicep curls 5kg DB + tricep dips 10 x 3
Intensity:
3 min work 1:30 rest x 4
5 burpees
10 clean & press
20 step up
Max cal ski: 11/11/11/11
HOMEWORK:
Warm up:
2 walkouts
10 squat to target
30 jumping jacks
X 3
Resistance:
Split squats 10 x 3
DB flyes (on floor) + press ups 10 x 3
DB shoulder press 10 x 3
DB Bicep curls + Tricep dips 10 x 3
10 crunches + 20 sec plank x 3
Then:
3 min work 1:30 rest
5 burpees
10 DB snatch each arm
10 lunges each leg
Max effort echelon
11/01/2022
Conditioning:
1000m row: 5 x 100m intervals
Resistance:
Deadlifts 45kg 10 x 3
Chest press 7.5kg + TRX row 10 x 3
Flyes 5kg + pullover 7.5kg 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
3 rounds for time:
15 cal bike
12 snatch 5kg
9 cal ski
6 burpees
Rest 1:30
Times: 3:25 / 3:27 / 3:03
Home Conditioning Circuit:
500m bike
40 step ups
30 DB snatch
20 DB push press
10 burpees
Rest 2 min
X 3-5 (depending on time and energy!)
Home Resistance Workout:
2 walkouts + 10 lunges x 3
Split squats 10 x 3
Glute/hip bridges 10 x 3
Pec flye + press ups 10 x 3
Shoulder press 10 x 3
Bicep curls + tricep dips 10 x 3
Core:
10 crunches
10 leg raises
20 bicycle crunches (if comfortable remind me to talk about these!)
30 sec plank
X 3
*These workouts are to be completed on separate days!
18/01/2023
Conditioning:
30-20-10
Cal bike + lunges
Resistance:
Deadlifts 45kg 10 x 3
Chest press 7.5kg + TRX row 10 x 3
Press up + bent over row 20kg 10 x 3
Bicep curls 5kg + triceps dips 10 x 3
Intensity:
10 min AMRAP:
10 cal ski + 10 DB clean & press + 10 DB step ups
Score: 5 rounds!
25/01/2022
Conditioning:
4 x 500m row efforts
400:100
Resistance:
Squat + RDL 12kg 10 x 3
Deadlifts 45kg 10 x 3
Flyes 5kg + Chest press 7.5kg 10 x 3
Pullover 7.5kg + bent over row 25kg 10 x 3
Lateral raise 2.5kg + shoulder press 10kg 10 x 3
Intensity:
45 sec bike/ski + 45 sec DB clean & press + 30 sec rest
45 sec bike/ski + 45 sec DB step ups + 30 sec rest
45 sec bike/ski + 45 sec burpees + 30 sec rest
X 3
Home conditioning workout:
1:30 echelon bike effort
0:30 rest
X 5
10 DB squats
20 DB snatch
10 press ups
20 lunges
10 crunches/sit ups
X 5
1:30 echelon bike effort
0:30 rest
X 5
01/02/2023
Conditioning:
10 cal bike
15 cal row
10 cal bike
Rest 1:30
X 2
10 cal row
15 cal bike
10 cal row
Rest 1:30
X 2
Resistance:
Deadlift 45kg 10 x 3
Row 20kg + bench 22.5kg 10 x 3
Pull-down 25kg + shoulder press 10kg
Intensity:
15 min AMRAP
10 cal ski
10 DB step ups
5-10-15 GTOH 20kg
HOMEWORK:
Warm up:
2 walkouts + 10 squats x 3
Simple circuit:
45 seconds on : 15 seconds off
DB thrusters (squat + press maybe tap bum to highest box/weight bench for target)
Step ups (middle height if possible)
DB snatch
Bicycle crunches / regular crunches
Echelon bike sprint
Rest 1 minute
X 4 (or 3 if time limited)
08/02/2023
Conditioning:
12 cal ski
12 DB step over
6 GTOH 15kg
X 4
Resistance:
Deadlift 45-50kg 10 x 3
Chest press 7.5kg + cable row 10 x 3
Shoulder press 5kg + pull-down 10 x 3
Intensity:
20 cal row
16 snatch
12 cal bike
8 burpees
X 3
Times: 4:47 / 5:05 / 4:43
HOME CONDITIONING:
400m row
12 DB step ups (6 each)
12 7.5kg DB snatch (6 each)
12 DB push press
12 sit ups/crunches
X 5
15/02/2023
Warm up:
4 walkouts + 8 plate snatch + 12 overhead lunges x 2
Resistance:
Deadlift 45kg + chest press 10kg 10 x 3
Squat 25kg + row 20kg 10 x 3
Pull-down 20kg + crunch 10 x 3
Intensity:
5 min AMRAP 2 min rest x 4
AMRAP 1:
10 cal bike + 10 DB step up
Scores: 2+12 / 2+6
AMRAP 2:
10 cal ski + 10 DB clean + press
Scores: 3+0 / 3+5
HOME CONDITIONING:
5 x 500m row
60 - 90 sec rest in between
(option to do 4 if 5 is too much! See how you go!)
Then:
10 5kg DB thruster (squat + press)
20 7.5kg DB snatch
30 sec plank
X 3
22/02/2023
Conditioning:
20 cal ski
10 power clean 20kg
5 burpees
10 push press 15kg
5 burpees
10 lunges 20kg
X 3
Resistance:
Bench 25kg + row 25kg 10 x 3
Pull-down 25kg + leg raises 10 x 3
Intensity:
8 cal bike
16 alt snatch 7.5kg
8 cal bike
Rest 2 min
Times: 2:11 / 2:07 / 2:08
01/03/2023
Warm up:
10-8-6-4-2
Cal bike + 10kg plate snatch
Resistance:
Deadlift 50kg + chest press 10kg 10 x 3
Squat 30kg + cable row 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
3 min work 1:30 rest x 4
10 burpees
10 GTOH 15kg
10 DB step ups
Max cal ski: 7/10/10/11
HOME CONDITIONING:
500m row (as close to 2 min as poss)
10 DB clean and press 7.5kg
10 DB step up 7.5kg
10 kneeling press up/press up off bench
10 leg raises
X 4/5
08/03/2023
Conditioning:
12 cal bike
6 complex*
12 lunges
X 4
*complex: power clean + hang clean + thruster + push press
Resistance:
Squat 30kg + row 10 x 3
Cable flye + chest press 10kg 10 x 3
Pull-down + shoulder press 10kg 10 x 3
Intensity:
10 min max cal effort:
30 sec ski + 30 sec plank
Score: 67 cals!!
17/03/2023
Conditioning:
12 cal bike
6 burpee box over + 6 GTOH 20kg x 3
24 cal bike
6 burpee box over + 6 GTOH 20kg x 2
36 cal bike
6 burpee box over + 6 GTOH 20kg x 1
Resistance:
Chest press 10kg + row 25kg 10 x 3
Pull-down 35kg 10 x 3
Intensity:
12 minute ladder:
3-6-12-etc cal ski + DB hang snatch 7.5kg
Score: 92 cals!!!!
RESISTANCE WORKOUT:
Warm up:
1 minute bike/row +
10 DB complex* 5kg
x 3
*complex: hang clean / lunge L+R / push press
Lifting:
Goblet squat 10kg + RDL 10 x 3
Single leg glute bridges 10 x 3
Chest press 10kg 10 x 3
Single arm resistance band row 10 x 3
Flyes 5kg + press up (kneeling or off bench) 10 x 3
Dumbbell pullover 10kg 10 x 3
Lateral raise 3kg + shoulder press 5kg 10 x 3
Bicep curls 5/7.5kg + tricep dips 10 x 3
Core: (optional)
10 leg raises to box
10 kneeling rainbow slam/drop (or Russian twist or ab cycle!)
20 sec hollow hold
X 3
22/03/2023
5 DB lunge complex* 5kg
5 burpees
10 cal ski
X 5
Resistance:
Deadlift 50kg 10 x 3
Pullover + row 10 x 3
Rear raise + pull-down 10 x 3
Intensity
15 min AMRAP
10 cal bike
10 DB step up
5-10-15-GTOH 20kg
Score: 15+30
29/03/2023
5 min AMRAPs 2 min rest x 6
AMRAP 1:
10 cal row + 10 clean and press
Scores: 2+18 / 2+4
AMRAP 2:
10 cal bike + 10 power cleans 25kg
Scores: 2+10 / 2+0
AMRAP 3:
10 cal ski + 10 DB step up
Scores: 3+0 / 3+0
05/04/2023
10-8-6-4-2
Ski cal + deadlifts 45-55kg
Conditioning:
25 min AMRAP
500m row
10 DB clean + press
10 DB step ups
10 press ups
10 burpees
Intensity:
8 cal bike
16 snatch
8 cal bike
Rest 2 min
Times: 2:03 / 2:06 / 2:03
14/04/2022
Conditioning:
30 cal bike buy in
10 power clean 20kg
10 push press 20kg
10 back squats 20kg
X 3
30 cal buy out
Resistance:
Deadlift 50kg + TRX row 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
12 min AMRAP
12 cal ski +
4 burpees + 4 clean and press + 4 step ups X 3
Score: 2+12
NEW HOME WORKOUTS:
WORKOUT 1:
1000m row
50 high step ups
800m row
40 high step ups
600m row
30 high step ups
400m row
20 high step ups
200m row
10 high step ups
(Option to do this on the bike too but probably longer distances?)
WORKOUT 2:
8 x 8 x 8
8 walkouts/step back box burpees
8 DB clean and press
8 DB step ups
8 sit ups/crunch
8 kneeling press ups
8 DB snatch
8 DB lunges
8 leg raises
8 ROUNDS
WORKOUT 3:
10 DB clean and press
20 DB squats
30 DB snatch
40 DB step ups
500m row / 1000m bike
X 4/5
WORKOUT 4:
10 DB complex 5/7.5kg
(Clean + lunge left and right + push press)
10 sit ups
250m row/500m bike (fast effort)
X 5
10/05/2023
Conditioning:
15 cal bike
20 step ups
30 deadlifts
15 cal bike
20 step ups
30 press ups
15 cal bike
20 step ups
30 bent over
15 cal bike
20 step ups
30 shoulder press
Resistance:
10 row + 10 sit ups
10 pull-down + 10 leg raises
Intensity:
10 min AMRAP:
5 burpees
10 alt snatch
150m ski
17/05/2023
12 cal ski
6 deadlifts 50kg
12 DB step ups
6 burpees
X 4
12 cal row
6 push press 17.5kg
12 lunges
6 box jumps
X 4
Intensity:
12 min ladder
6 cal bike
12 snatch
3-6-9-etc GTOH 20kg
24/05/2023
Conditioning:
2000m ski + 2 burpee EMOM
Resistance:
Deadlift 50kg + SA pull-down 10 x 3
Cable row + bench press 25kg 10 x 3
Pull-down + leg raises 10 x 3
Shoulder press 15kg + triceps extensions 10 x 3
Intensity:
20 cal row
16 snatch
12 cal bike
8 burpees
Rest 2 min
4:11 / 4:00 / 3:43
14/06/2023
Row + glute bridges 10 x 3
Pull-down + plank taps 10 x 3
Conditioning:
3 min work 2 min rest x 9
10 deadlifts
10 thruster
20 DB step ups
Max cal ski: 8/12/10
10 burpees
10 push press 15kg
20 lunges 15kg
Max cal row: 4/9/8
10 box jumps
10 press ups
20 DB snatch
Max cal bike: 16/15/9
NEW HOME WORKOUT:
20-15-10-5 reps of:
DB clean and press
DB squat
20-15-10-5 reps of:
Kneeling press up
DB sit up
Then:
10 box burpees
15 slams (or single DB thruster)
20 DB step ups
X 5
Then:
45 sec bike sprint
20 DB snatch
45 sec bike sprint
Rest 1 min
X 3
OPTION 2:
36 minute AMRAP:
800m row
20 single DB clean + press
20 DB step up
15 kneeling press up
15 sit ups
21/06/2023
Conditioning:
24 cal bike
6 bar complex
12 lunge
X 4
Complex: Deadlift / power clean / hang clean / thruster / push press
Resistance:
Row + sit up and throw
Pull-down + leg raises
Intensity:
12 min amrap
12 cal ski
4 burpee + 4 DB clean and press + 4 DB step up x 3
28/06/2023
Conditioning:
10 cal ski
10 DB step over 7.5kg
10 GTOH 20kg
X 5
Resistance:
Deadlift 50kg + pull-down 10 x 3
Squat 30kg + row 10 x 3
Sit ups + hollow hold x 3
Intensity:
10 min AMRAP:
10 cal bike
10 slams 8kg
20 drop squats
05/07/2023
Conditioning:
20 min amrap:
400m ski
20 step ups
10 thruster
5 walkouts
Resistance:
Deadlift 45kg + pull-down 35kg 10 x 3
Row 30kg + shoulder press 15kg 10 x 3
Intensity:
15 min AMRAP:
10 cal bike
5 burpees + 10 slams
10 cal bike
5 box jumps + 10 sit ups
12/07/2023
Conditioning:
Buy in: 25 cal ski
10 deadlift
10 press ups
10 pull-down
X 5
Buy out: 25 cal ski
Intensity:
45 sec bike + 45 sec burpees + 30 sec rest
45 sec bike + 45 sec DB c&p + 30 sec rest
45 sec bike + 45 sec DB step ups + 30 sec rest
X 5
19/07/2023
Conditioning:
20 cal row
10 burpee box over
10 deadlift 40kg
X 3
Resistance:
Bench press 25kg + row 30kg 10 x 3
Shoulder press 15kg + pull-down 30kg 10 x 3
Intensity:
EMOM x 24 minutes
Min 1: 10 cal ski
Min 2: 10 power clean 25kg
Min 3: 10 cal bike
Min 4: Rest
27/07/2023
1000m ski + 1 walkout emom
Resistance:
Lunges 25kg 10 x 3
Cable flye 7kg + press ups 10 x 3
Pull-down + leg raises 10 x 3
Row + sit ups 10 x 3
Intensity:
30 cal bike
30 power cleans 15kg
30 DB thrusters 7.5kg
+ 3 burpee emom
Time: 10:58
09/08/2023
Conditioning:
24 cal bike
6 complex 20kg
12 lunges
Complex: Deadlift / power clean / hang clean / thruster / push press
Resistance:
Pull-down + Trx row 10 x 3
Sit up + leg raises + rainbow slams 10 c 3
Intensity:
10 min max cal ski
30 sec ski 30 sec plank
70 cals!!!
16/08/2023
Conditioning:
20 cal ski/row
10 box over
5 GTOH
X 5
Resistance:
Deadlift 45kg 8 x 3
Row + sit ups 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
10 cal bike
5 devil press
10 cal bike
Rest 90 sec
3:08 / 2:29 / 2:26
23/08/2023
Conditioning:
10 cal bike
10 barbell lunge complex 15kg
X 5
Resistance:
Deadlift 40kg + pull-down 35kg + sit ups 10 x 3
Press ups + row 30kg + leg raises 10 x 3
Intensity:
12 min AMRAP
15 cal row
12 alt snatch 10kg
9 burpee box jumps
Score: 3+24
30/08/2023
Conditioning:
10-15-20-25-20-15-10
Cal bike + cal row
Resistance:
Deadlift 40kg + pull-down 30kg 10 x 3
Row 25kg + shoulder press 15kg 10 x 3
Intensity:
10 burpee
10 KB swings
10 ski cals
X 3
06/08/2023
Conditioning:
40-30-20-10
Cal bike + step ups + KB swings
Resistance:
Deadlifts 45kg 10 x 3
Bench press 25kg + TRX row 10 x 3
Pull-down 30kg + shoulder press 15kg 10 x 3
Intensity:
40:20 x 5
Ski + slams 8kg
20/09/2023
Conditioning:
12 cal bike
12 overhead lunges
6 power cleans 27.5kg
X 4
Resistance:
Chest press + pull-down 10 x 3
Shoulder press + row 10 x 3
Sit ups + leg raises + plank 10 x 3
Intensity:
3 min work 1 min rest
5 burpees
10 clean and press
10 step ups
Max cal ski: 16/17/18
27/09/2023
Conditioning:
800m ski + 1 walkout emom
Resistance:
Deadlift 40kg + chest press 10kg 10 x 3
Squat 30kg + pull-down 35kg 10 x 3
Shoulder press 15kg + row 30kg 10 x 3
Intensity:
20 cal row
16 snatch 7.5kg
12 cal bike
4 burpees
Rest 2 min
Times: 4:21 / 4:15 / 3:29
18/10/2023
Conditioning:
100m:400m row x 3
Resistance:
Deadlift 40kg + TRX row 10 x 3
Chest press 10kg + pull-down 35kg 10 x 3
Intensity:
EMOM 24 mins
Min 1: 8 cal ski
Min 2: 8 power clean 8 push press 15kg
Min 3: 8 cal bike
Min 4: Rest
25/10/2023
Conditioning:
E5MOM x 5
400m row
6 burpees
8 push press 17.5kg
10 leg raises
Resistance:
Deadlift 40kg 10 x 3
Pull-down + sit up 10 x 3
Row + rainbow slam 10 x 3
Intensity:
10 min AMRAP
10 cal bike
10 DB step ups
10 slams
01/11/2023
Conditioning:
0.6 mile bike
6 GTOH
6 burpee DB box over
X 3
1.2 mile bike
6 GTOH
6 burpee DB box over
X 2
1.8 mile
6 GTOH
6 burpee DB box over
X 1
Resistance:
Deadlifts 10 x 2
Cable row + rainbow slam 10 x 3
Pull-down + sit ups 10 x 3
Intensity:
Ski sprints 40:20 X 6
08/11/2023
Resistance:
Lunges + cable row 10 x 3
Lunges + pull-down 10 x 3
Conditioning:
25 cal buy in
5 power clean 20kg + 5 jumps x 10
5 thruster 15kg + 5 burpee x 10
25 cal buy out
Intensity:
Slam + ball toe taps + drop squats
20:10 x 3
15/11/2023
Conditioning:
500m ski
40 DB step up
30 DB snatch
20 cal bike
10 burpees
X 4
Resistance:
Deadlift + press up 10 x 3
Pull-down + sit ups 10 x 3
Row + leg raises 10 x 3
Intensity:
20:10 x 12
Slam + drop squat + plank Jack
23/11/2023
Conditioning:
24 cal bike
6 barbell complex
12 lunges
X 4
Power clean + hang clean + thruster + push press 17.5kg
Resistance:
Press up + TRX row 10 x 3
Pull-down + rainbow slams 10 x 3
Intensity:
30:15 x 12
Burpee + Drop squat + Skater
29/11/2023
Conditioning:
2000m ski + 1 walkout emom
Resistance:
Deadlift 40kg 10 x 3
Bench 25kg + TRX 10 x 3
Shoulder press 15kg + pulldown 35kg 10 x 3
Intensity:
2 min work 1 min rest x 4
5 burpee box jumps
10 alt DB snatch
Max cal bike: 8.8 / 10.2 / 9.8 / 13.5
07/12/2023
Conditioning:
20-15-10-5
Cal ski + power clean
20-15-10-5
Cal row + push press
Resistance:
Bench 20kg + cable row 25kh 10 x 3
Pulldown 35kg + rainbow slam 10 x 3
Intensity:
10 min AMRAP
10 cal bike
10 DB snatch 10kg
10 drop squats
Score: 5 rounds!
20/12/2023
Conditioning:
10-8-6-4-2
DB lunge complex 5kg + burpee
Resistance:
Deadlift 40kg 10 x 3
Bench 20kg + row 10 x 3
Shoulder press 15kg + pulldown 30kg 10 x 3
Intensity:
5 min AMRAP 1:30 rest
AMRAP 1
10 cal bike
10 DB snatch
Score: 3+1 / 3+2
AMRAP 2:
10 cal ski
10 DB step up
Score: 3+10 / 3+10
10/01/2024
Conditioning:
20-16-12-8-4
Ski + lunges
Resistance:
Deadlift 50kg + TRX row 10 x 3
Squat 35kg + pulldown 30kg 10 x 3
Intensity:
Every 90 seconds complete:
8 cal bike + 8 burpees
8 cal bike + 8 clean and press
8 cal bike + 8 step ups
X 6
18/01/2024
Conditioning:
50-40-30-20-10
Cal row + high step up
Resistance:
Squat 35kg + pulldown 30kg 10 x 3
Bench 25kg + row 25kg 10 x 3
Intensity:
EMOM X 24
Min 1: 12 cal ski
Min 2: 6 power clean + 6 push press 15kg
Min 3: 12 cal ski
Min 4: Rest
24/01/2024
Conditioning:
20 cal ski
10 high step ups
10 press ups
X 5
Resistance:
Deadlift 40kg + TRX row 10 x 3
Squat 35kg + pulldown 30kg 10 x 3
Shoulder press 15kg + leg raises 10 x 3
Intensity:
20 cal row
16 alt snatch
12 cal bike
8 burpee
Rest 2 min
4:17 / 4:37 / 3:42
01/02/2024
Conditioning:
50 cal row buy in
5 GTOH 20kg
10 step ups
X 10
5 burpees
10 lunges
X 10
50 cal row buy out
Resistance:
Row + sit ups 10 x 3
Pulldown + leg raises 10 x 3
Intensity:
5 cal bike sprint
10 alt snatch
5 cal bike sprint
1 min rest
1:16 / 1:19 / 1:16 / 1:12 / 1:06
21/02/2024
Conditioning:
16 cal row
12 step ups
8 press ups
X 4
16 cal ski
12 lunges
8 push press
X 4
Resistance:
Row + sit up 10 x 3
Pulldown + leg raise 10 x 3
Intensity:
4 min amrap 1 min rest
8 cal bike
8 DB snatch
8 burpee
28/02/2024
Conditioning:
1000m ski + 1 walkout emom
Resistance:
Deadlift 35kg 10 x 3
Bench 25kg + row 30kg 10 x 3
Pulldown 35kg + rainbow slam 10 x 3
Intensity:
One min max efforts:
Row: 16/17/18
Cluster: 14/14/15
Step ups: 18/19/20
Bike cals: 12/13/11
Snatch: 23/24/23
06/03/2024
Conditioning:
24 cal bike
12 box over
6 barbell complex 15kg
X 4
Power clean + hang clean + thruster + push press
Resistance:
Bench press 25kg + cable row 35kg 10 x 3
Pulldown 35kg + leg raises 10 x 3
Cable flye 7kg + lateral raise 2.5kg 10 x 3
Biceps 5kg + triceps 30kg 10 x 3
Intensity:
30 sec ski + 30 sec snatch + 30 sec plank
30 sec ski + 30 sec burpee + 30 sec plank
X 3
14/03/2024
Conditioning:
20 cal row
20 lunges
X 5
Resistance:
Deadlift 50kg + pulldown 10 x 3
Bench + row 30kg 10 x 3
Intensity:
Every 90 complete:
8 cal bike + 8 burpees
8 cal bike + 8 clean and press
8 cal bike + 8 step ups
X 6
04/04/2024
Conditioning:
40-30-20-10
Cal ski + step up
Resistance:
Deadlift 40kg 10 x 3
Bench 25kg + row 10 x 3
Pulldown 30kg + shoulder press 15kg 10 x 3
Intensity:
20 cal row
16 alt snatch
12 cal bike
8 burpee
Rest 1:30
3:52 / 3:27 / 3:07
17/04/2024
Conditioning:
10 cal bike
10 cal ski
10 cal bike
Rest 1 min
X 5
Resistance:
Deadlift + Trx row + pulldown 10 x 3
Intensity:
One min max efforts:
Row: 16/18/19
Burpee: 15/15/16
Step up: 14/16/18
Slam: 22/24/26
24/04/2024
Resistance:
EMOM X 30 min
Min 1: 10 cal ski
Min 2: 12 clean and press
Min 3: 10 burpee
Min 4: 12 step up
Min 5: Rest
X 6
Resistance:
Deadlift 40kg 10 x 3
Bench 25kg + cable row 30kg 10 x 3
Pulldown 30kg + leg raises 10 x 3
Intensity:
2 min on 1 min off x 4
10 GTOH 15kg
10 lunges 10kg
Max cal bike: 9/10/12/14
01/05/2024
Conditioning:
40-30-20-10
Cal bike + high step up
Resistance:
Deadlift 40kg + Chest press 12.5kg + pulldown 30kg 10 x 3
Squat 30kg + Shoulder press 15kg + row 25kg 10 x 3
Intensity:
10 min AMRAP:
15 cal ski +
(5 DB hang squat clean + 5 DB thruster + 5 DB push press) X 2
08/05/2024
Conditioning:
20 cal row
10 burpee
X 5
Resistance:
Deadlift 40kg + chest press 12.5kg
Squat 30kg + pulldown 35kg
Shoulder press 17.5kg + row 30kg
Intensity:
4 min AMRAP 1:00 rest x 4
AMRAP 1:
8 cal ski + 8 DB step up
Score: 2+14 / 3+0
AMRAP 2:
8 cal bike + 8 DB snatch
Score: 2+15 / 2+22
15/05/2024
Conditioning:
20 cal bike
10 burpee box over
10 bar thruster 15kg
X 5
Resistance:
Chest press + pulldown 10 x 3
Bench + row 10 x 3
Intensity:
10 min max cal
30 sec ski + 30 sec plank
79 cals!
NEW RESISTANCE WORKOUT
Glute band circuit:
10 lateral walks + 10 squats + 10 bridges x 3
Split squats OR goblet squat
DB RDL 2 x 10kg OR single leg RDL 1 x 5/7kg
Chest press 10kg + kneeling press up
Single arm row
Seated DB shoulder press (palms forwards)
Flye + lateral raise
Pullover + rear raise
Bicep curls + tricep dips / kickbacks
10 DB sit ups
10 overhead leg raises
30 sec plank
X 3
19/06/2024
Conditioning:
8 cal bike + 8 burpees + 30 sec rest
8 cal bike + 8 clean and press + 30 sec rest
8 cal bike + 8 step ups + 30 sec rest
X 5
Resistance:
Deadlift 40kg + pulldown 35kg 10 x 3
Bench press 25kg + row 30kg 10 x 3
Intensity:
10 min AMRAP:
5 DB snatch + 5 DB thruster + 5 DB lunges
LHS + RHS
10 cal ski
Score: 5 rounds!
27/06/2024
Conditioning:
Every 3:30 complete:
500m row + 10 burpees
X 5
Resistance:
Deadlift 40kg + cable row 30kg 10 x 3
Squat 30kg + shoulder press15kg 10 x 3
Bench press 25kg + pulldown 35kg 10 x 3
Intensity:
1:30 on 0:45 off
20 alt snatch
Max cal bike: 9.3 / 10.2 / 11.7 / 11.6 / 12.0
10/07/2024
Conditioning:
30-20-10
Row cal + lunges
Resistance:
DB deadlift 15kg 10 x 3
Bench 25kg + row 30kg 10 x 3
Shoulder press 15kg + pulldown 35kg 10 x 3
Intensity:
5 min AMRAP 1:30 rest x 4
AMRAP 1:
10 cal ski + 10 DB step up
Score:3+5 / 3+10
AMRAP 2:
10 cal bike + 10 DB snatch
Score: 3+2 / 3+3
24/07/2024
Conditioning:
10 cal row + 10 burpee
10 cal row + 10 DB clean and press
10 cal row + 10 DB step ups
X 5
Resistance:
DB deadlift 15kg 10 x 3
Bench 25kg + row 30kg 10 x 3
Pulldown 30kg + RDL 20kg 10 x 3
Woodchops 7kg 10 x 3
Intensity:
10 min AMRAP:
10 cal bike + 10 alt snatch 10kg
21/08/2024
Conditioning:
24 cal row
12 GTOH 15kg
12 lunges
X 4
Resistance:
Bench 25kg + row 30kg 10 x 3
Trx row + pulldown 35kg 10 x 3
Single leg ext + rainbow slams 5kg 10 x 3
Woodchops 10kg 10 x 3
Intensity:
1:30 pm 0:45 off
5 burpee
10 snatch
Max cals
Ski: 11/13/12
Bike: 11.1/13.3/14.5
05/09/2024
Conditioning:
EMOM X 32 min
Min 1: 12 cal ski
Min 2: 6 power clean + 6 push press 20kg
Min 3: 12 cal bike
Min 4: Rest
X 8
Resistance:
Bench press 25kg + cable row 30kg 10 x 3
Press up + pulldown 30kg 10 x 3
Single leg ext 16 x 3
Woodchops 10kg 10 x 3
Intensity:
30 sec bike + 30 sec slams + 30 sec rest
X 5
11/09/2024
Conditioning:
Minute 1-2: 500m row
Minute 3-4: 30 snatch
Minute 5-6: 400m ski
Minute 7-8: 15 push press
Minute 9-10: 0.5 miles hike
Minute 11-12: rest
X 3
Resistance:
TRX row + pulldown 30kg 10 x 3
Woodchops 12kg 10 x 3
Intensity:
8 min ladder:
2-4-8-etc
Burpee
Power clean 20kg
18/09/2024
Conditioning:
8 cal bike + 8 burpees + 30 sec rest
8 cal bike + 8 clean and press 7.5kg + 30 sec rest
8 cal bike + 8 step ups + 30 sec rest
X 5
Resistance:
Bench 25kg + cable row 30kg 10 x 3
Pulldown 35kg + leg raises 10 x 3
Wood chops 12kg 10 x 3
Intensity:
1:30 on 0:45 off x 5
20 hang snatch 7.5kg
Max cal row: 10/12/14/16/18