SARAH BROWN
2020 WORKOUTS
2021 WORKOUTS
08/01/2022
Conditioning:
6 cal bike
8 plate snatch
10 O/H lunges
x 4
Resistance:
Deadlift 25kg 10 x 3
Front squats 15kg 10 x 3
Split squats 10 x 3
Press up + TRX row 10 x 3
Arnold press 1.25kg 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 thrusters
10 DB snatch each arm
Max cal ski
Scores: 7/9/8
15/01/2022
Conditioning:
15-12-9-6-3
Cal bike + KB deadlift
15-12-9-6-3
Cal ski + clean & press
Resistance:
Split squats 10 x 3
Press ups + TRX row 10 x 3
Bicep ciurls + tricep dips 10 x 3
Intensity:
10 DB burpee step over
15 box jumps
20 DB snatch
x 3
22/01/2022
Resistance:
Deadlifts 30kg 10 x 3
Goblet squats 12kg 10 x 3
DB flyes 2.5kg + chest press 7.5kg
Bent over row 15kg 10 x 3
Conditioning:
10 burpees
20 DB snatch
300m ski
20 DBstep ups
10 box jumps
x 5
Core:
10 hanging tucks
10 rainbow slams
x 3
29/01/2022
Resistance:
Goblet squats 12kg 10 x 3
Single leg RDL 10 x 2
Flyes 2.5kg + pullover 5kg 10 x 3
Bent over row 15kg 10 x 3
Conditioning:
500m row
20 barbell GTOH 10kg
5 burpees
Repeat:
500-15-10
500-10-15
500-5-20
Intensity:
10-8-6-4-2
DB snatch (each)
Hanging tucks
Box jumps
Ski cal sprint
06/02/2022
Conditioning:
10 DB complex*
10 cal ski
x 3
*clean / lunge L + R / push press
Resistance:
Split squats 10 x 3
RDL 20kg 10 x 3
Flyes + press ups 10 x 3
Single DB row 7.5kg 10 x 3
Intensity:
21 cal row
18 burpees
15 cal bike
12 DB snatch
Rest 2 min
x 3
12/02/2022
Warm up:
5 walkouts + tap
10 lateral KB stepping squat
x 3
Conditioning:
500m row
Circuit x 3
1000m row
Circuit x 2
1500m row
Circuit x 1
Circuit:
5 burpee box jumps
10 GTOH 10kg
20 lunges 10kg
Intensity:
9 min ladder:
3-6-9-etc
Cal bike
Ball slam
Sit up
19/02/2022
Warm up:
10 KB lateral squats
10 TRX row
x 3
Resistance:
Deadlifts 30kg 10 x 3
Flyes 2.5kg + pullover 5kg
10 x 3
Press ups 10 x 3
Seated shoulder press 10kg 10 x 3
Conditioning:
Every 90 seconds x 16:
4 cal bike + 6 burpees
4 cal bike + 6 DB clean & press
4 cal bike + 6 DB step ups
4 cal bike + 6 box jumps
28/02/2022
Conditioning:
250m row + 10 O/H lunges x 4
Resistance:
Deadlifts 25kg 10 x 3
Flyes 2.5kg + pullovers 5kg
10 x 3
Press ups + Bent over row 20kg
10 x 3
Strict seated shoulder press 10kg 10 x 3
Intensity:
45 sec max cal bike
45 sec max effort:
DB clean + press
DB burpees
DB snatch
30 sec rest
x 4
05/03/2022
Conditioning
1000m row 100/100m intervals
Resistance:
Deadlifts 30kg 10 x 3
Stepping lunges 15kg 10 x 3
Flyes 2.5kg + Bench press 20kg
10 x 3
Bent over row 20kg 10 x 3
Lateral raises 2.5kg 10 x 3
Seated shoulder press 10kg 10 x 3
Intensity:
3 min work 2 min rest x 3:
10 burpees
10 DB clean + press
20 DB snatches
Max cal ski
Core:
10 rainbow slams
10 hanging tucks
30 sec hollow hold
x 3
19/02/2022
Conditioning:
Buy in: 30 cal row
10 DB lunge complex
10 burpees
10 cal ski
x 3
Buy out: 30 cal row
Resistance:
Deadlifts 30kg 10 x 3
Hand release press ups 10 x 3
Eccentric TRX row 10 x 3
Strict shoulder press 10kg 10 x 3
Intensity:
6 cal bike sprint
12 DB snatches
6 cal bike sprint
Rest 2 min
x 3
26/03/202
Warm up:
600m ski + 3 walkouts EMOM
Resistance:
Deadlifts 35kg 10 x 3
HR press ups 8 x 3
Eccentric TRX row 8 x 3
Conditioning:
E4MOM x 5
8 clean & press
10 tapping lunges
12 burpees
10 tapping lunges
8 clean & press
Intensity:
40 sec bike
30 sec skaters
10 sec drop squats
x 3
28/03/2022
Conditioning:
40 quick steps
30 skaters
20 drop squats
10 broad jumps
x 3
Resistance:
KB squats + KB RDL 10 x 3
Split squats 10 x 3
Press ups 10 x 3
Reverse flyes 10 x 3
TRX row 10 x 3
Intensity:
12 cal bike
12 lunges
9 cal bike
9 clean + press
6 cal bike
6 ttkb
3 cal bike
3 burpees
Repeat with row + ski cals
09/04/2022
Conditioning:
200m row
5 burpees
Rest 1 min
x 10
Resistance:
Deadlifts 30kg 10 x 3
Press up on bar 10 x 3
TRX row 10 x 3
Lateral + rear raises 10 x 3
Intensity:
3 min work 2 min rest x 3
10 snatch + push press + lunges RHS
10 snatch + push press + lunges LHS
Max cal ski
11/04/2022
Conditioning:
12 lunges
9 thrusters
6 burpees
3 walkouts
+cal bike
+cal row
+cal ski
Resistance:
RDL 20kg 10 x 3
Split squats 5kg 10 x 3
Bench press 20kg 10 x 3
Flyes 2.5kg 10 x 3
Bent over row 20kg 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
40 sec step run
30 sec skaters
20 sec squat jumps
30 sec rest
x 4
23/04/2022
Conditioning:
40 sec ski
30 skaters
20 drop squats
10 broad jumps + 180 tunr
x 3
Resistance:
KB squats + RDL 10 x 2
Deadlifts 30k0kg 10 x 3
Bench press 17.5kg 10 x 3
TRX wide row 10 x 3
Flye 2.5kg + Pullover 5kg 10 x 3
Lateral raises 2.5kg 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
5 cal bike + 10 burpees
5 cal bike + 10 DB snatch
5 cal bike + 10 DB thruster
5 cal bike + 10 TTDB
x 3
30/04/2022
Conditioning:
40 sec ski
30 skaters
20 drop squat + 90 degree turn
10 broad jumps 180 degree turn
x 3
Resistance:
KB squat + KB RDL 10 x 3
Deadlift 30kg 10 x 3
Bench press 20kg + TRX row 10 x 3
Flyes 2.5kg + Pullover 7.5kg 10 x 3
Shoulder press 10kg 10 x 3
Lateral raises 2.5kg 10 x 3
Intensity:
30 cal bike
30 DB clean + press
30 DB step ups
30 DB snatch
3 burpee EMOM
14/05/2022
Conditioning:
30 sec ski + 30 sec skaters + 30 sec rest
30 sec ski + 30 sec drop squat turn + 30 sec rest
30 sec ski + 30 sec box jumps + 30 sec rest
x 3
Resistance:
Split squats 10 x 3
RDL 16kg 10 x 3
Chest press + flyes 10 x 3
Bent over row 20kg 10 x 3
Lateral + rear raises 10 x 3
Shoulder press 10 x 3
Intensity:
20 cal row
20 snatches
10 cal bike
10 burpees
Rest 1 min
x 3
16/05/2022
Conditioning:
250m row
20 skaters
10 squat jumps
5 walkout + 180 turn
x 4
Resistance:
Deadlifts 30kg 10 x 3
Press ups + TRX row 10 x 3
Lateral + rear raises 10 x 3
DB shoulder press 10 x 3
Intensity:
3 min work 2 min rest:
10 burpees
10 plate GTOH
20 O/H plate lunges
Max cal ski: 11/9/9
21/05/2022
Conditioning:
Plate agility:
Work + Plank 30:15 x 4
Step run + burpee + ladder run + skaters
Resistance:
KB squats 12kg 10 x 3
Single KB RDL 10 x 3
Chest press 7.5kg + Flyes 2.5kg 10 x 3
Bent over row 20kg 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
EMOM x 15
5/6/7/8/9 Cal bike
5/6/7/8/9 Burpee
10/12/14/16 Slam
28/05/2022
40 sec work 20 sec plank x 3
Step run
Ladder run
Drop squat
Burpee
Resistance:
KB squat 16kg 10 x 3
Single RDL 8kg 10 x 3
Press ups + flyes 10 x 3
TRX row 10 x 3
Intensity:
15 min AMRAP:
10 cal ski
10 burpees
5-10-15-20 etc GTOH 15kg
30/05/2022
Conditioning:
30 sec bike
20 skaters
15 drop squats
10 sprint starters
5 broad jumps
x 3
Resistance:
Split squats 8kg 10 x 3
Deadlifts 30kg 10 x 3
Chest press 7.5kg 10 x 3
Bent over row 20kg 10 x 3
Lateral raise 2.5kg + rear raise 1kg 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 burpees
8 DB thrusters
10 DB snatch
11/06/2022
Conditioning:
5 cal bike
10 drop squats
20 skaters
x 5
Resistance:
Deadlifts 30kg 10 x 3
Bench press 20kg + TRX row 10 x 3
Lateral + rear raises 10 x 3
Shoulder press 10 x 3
Intensity:
1 min max efforts:
Burpees: 12/13/12
DB step ups: 15/16/15
Box jumps: 22/21/23
DB snatch: 19/20/21
Ski: 8/9/9
18/06/2022
Conditioning:
30 sec ski + 30 sec skaters
30 sec ski + 30 sec drop squats
30 sec ski + 30 sec walkouts
X 3
Resistance:
Deadlifts 30kg 10 x 3
Split squats 10 x 3
Chest press 7.5kg + B/O row 20 kg 10 x 3
Flyes 2.5kg + DB pullover 7.5kg 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
20 cal row
16 DB snatch
12 cal bike
10 burpees
Rest 1 min
Times: 6:12 / 6:22 / 6:37
25/06/2022
Conditioning:
200m row
20 skaters
20 lunges
10 squat jumps
x 5
Resistance:
Deadlifts 30kg 10 x 3
Press up + TRX row 10 x 3
Lateral + rear raises 10 x 3
Shoulder press 10 x 3
Biceps + Triceps 10 x 3
Intensity:
15 min AMRAP
10 cal ski
10 box jumps
2-4-6-etc Devil press
02/07/2022
Conditioning:
45 sec bike + 45 sec skaters + 30 sec rest
45 sec bike + 45 sec drop squat turn + 30 sec rest
45 sec bike + 45 sec walkouts + 30 sec rest
x 2
Resistance:
Lateral stepping KB squat 10 x 3
Single KB RDL 10 x 3
Press ups 10 x 3
Flye + pullover 10 x 3
Bent over row 20kg 10 x 3
Intensity:
9 min ladder:
3-6-9-etc
Cal ski + slam + burpee
11/07/2022
Warm up:
30 sec bike + 30 skaters
30 sec bike + 30 drop squat turn
x 3
Resistance:
Deadlifts 30kg 10 x 3
HR press ups 10 x 3
Single arm row 7.5kg 10 x 3
Shoulder press 5kg 10 x 3
Bicep curls 10kg + Tricep dips 10 x 3
Intensity:
10 burpees
10 alternating DB snatch
20 step ups
Max cal ski: 3/6/4
Bonus 1500m row
23/07/2022
Conditioning:
400m row
30 lunges
20 skater leaps
10 squat jumps
x 3
Resistance:
Deadlifts 30kg 10 x 3
Bench press + TRX row 10 x 3
Flye 2.5kg + Pullover 7.5kg
Lateral raise 2.5kg + Shoulder press 5kg 10 x 3
Intensity:
20 min AMRAP:
16 cal ski
12 DB snatch
8 cal bike
6 burpees
25/07/2022
Conditioning:
45 sec bike + 45 sec skaters
45 sec bike + 45 sec drop squats
45 sec bike + 45 sec slams
Rest 1 min
x 3
Resistance:
Split squats 8kg 10 x 3
RDL 17.5kg 10 x 3
Chest press 7.5kg + Fkye 2.5kg 10 x 3
Bent over row 20kg 10 x 3
Intensity:
500m row
10 cluster + 5 burpees x 5
500m row
10 snatch + 5 burpees x 5
500m row
15/08/2022
Conditioning:
1200m row 5 x 100m intervals
Resistance:
KB squat + RDL 10 x 3
Deadlift 30kg 10 x 3
Press up + TRX row 10 x 3
Flyes + pullover 10 x 3
Shoulder press 10 x 3
Lateral + rear raises 10 x 3
Intensity:
1 min max efforts:
Burpees: 12/12/11
DB clean & press: 20/21/21
DB Step ups: 20/22/21
Ski cals: 22/24/22
Rest 1 min
20/08/2022
Conditioning:
600m ski + 3 burpee EMOM
Resistance:
Lateral stepping squat + RDL 12kg 10 x 3
Deadlift 30kg 10 x 3
Press up + flye 10 x 3
DB row 7.5kg 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
500m row
10 snatch + 5 burpees x 5
500m row
10 thruster + 5 burpees x 5
500m row
22/08/2022
Conditioning:
5 walkouts
10 drop squats
20 skaters
x 3
Resistance:
Squats 20kg 10 x 3
Single RDL 12kg 10 x 3
Chest press 7.5kg + Bent over row 20kg
Lateral + rear raises 10 x 3
Intensity:
Every 5 minutes complete:
400m ski
6 burpees
8 DB clean & press
10 DB step ups
x 4
27/08/2022
Conditioning:
12 cal row
12 step overs
6 deadlifts 35kg
X 4
Resistance:
Press up + Trx row 10 x 3
Biceps + triceps 10 x 3
Lateral + rear raises 10 x 3
Intensity:
12 min amrap
6 cal bike
6 push press
3-6-9-etc burpee box jumps
03/09/2022
Conditioning:
5 x 500m row
1 min rest
Resistance:
Lunges 15kg 10 x 3
Flye + pullover 10 x 3
Biceps + triceps 10 x 3
Lateral + rear raise 10 x 3
Intensity:
9 min AMRAP
6 cal bike
6 push press
3-6-9 devil press
3 min rest
9 min AMRAP
6 cal ski
6 press up
3-6-9 devil press
10/09/2022
Conditioning:
20 cal row
16 DB snatch
12 cal bike
8 burpees
x 3
Resistance:
Lunges 15kg 10 x 3
Press ups + TRX row 10 x 3
Upright row 10kg + Shoulder press 10kg 10 x 3
Intensity:
9 min ladder: 3-6-9-etc
Ski cal + slam + box jumps
3 min rest then 9 min ladder down
17/09/2022
Conditioning:
3 x 500m row
15-12-9-6-3
Deadlifts
Clean and press
DB step ups
TTKB
Cal ski
Intensity:
3 min work 2 min rest x 3
10 burpees
10 box jumps
20 DB snatch
Max cal ski: 4/5/6
25/09/2022
Conditioning:
1000m ski + 2 burpee emom
Resistance:
Squats 20kg + RDL 16kg 10 x 3
Flyes 2.5kg + Bench press 20kg 10 x 3
Rear flye 2.5kg + TRX row 10 x 3
Intensity:
Couplet x 3
10 cal bike
Couplet x 2
15 cal bike
Couplet x 1
20 cal bike
Couplet: 5 GTOH + 10 lunges 20kg
Core:
10 hanging tucks
30 sec hollow hold
X 3
01/10/2022
Conditioning:
250m row
5 DB lunge complex
5 burpees
X 6
Resistance:
Deadlift 10 x 3
Flye + bench 10 x 3
Rear flye + Trx 10 x 3
Lateral + shoulder press 10 x 3
Intensity:
10 cal ski
10 snatch each arm
10 cal ski
10 step ups each leg
10 cal ski
10 clusters
10 cal ski
10 step ups each leg
10 cal ski
10 snatch each arm
08/10/2022
Conditioning:
Row 1000m 100/100 intervals
Resistance:
Squat and RDL 12kg 10 x 3
Deadlift 30kg 10 x 3
Flye 2.5kg + chest press 7.5kg 10 x 3
Rear flye 2.5kg + Trx 10 x 3
Lateral raise 2.5kg + shoulder press 10 x 3
Intensity:
45 sec bike/ski + 45 sec burpees + 30 sec rest
45 sec bike/ski + 45 sec DB clean & press + 30 sec rest
45 sec bike/ski + 45 sec DB step up + 30 sec rest
X 4
15/10/2022
Conditioning:
5 walkouts
10 lunges
15 drop squats
20 skaters
X 4
Resistance:
Split squats 8kg 10 x 3
Press ups + Trx row 10 x 3
Flyes + pullover 7.5kg 10 x 3
Shoulder press 10kg + dips 10 x 3
Lateral 2.5kg + rear raises 1kg 10 x 3
Intensity:
45:15 x 3
Burpees
Box jumps
Slam
Ski
22/10/2022
Conditioning:
5 walkouts
10 lunges
20 skaters
x 3
Resistance:
KB squats 10 x 3
Press up + TRX row 10 x 3
Lateral raise + shoulder press 10 x 3
Intensity:
5 min AMRAP 2 min rest x 6
AMRAP 1: 10 cal row + 10 DB clean & press
AMRAP 2: 10 cal bike + 10 DB snatch
AMRAP 3: 10 cal ski + 10 DB step ups
29/10/2022
Conditioning:
250m row
20 skaters
10 drop squats
x 4
Resistance:
Lunges 15kg 10 x 3
Chest press + Flyes 10 x 3
TRX row + Pullovers 10 x 3
Shoulder press + Lateral raise 10 x 3
Intensity:
10 min AMRAP;
10 cal ski + 10 DB step ups
5-10-15-etc burpees
Rest 2 min
10 min AMRAP
10 cal bike + 10 DB clean & press
5-10-15-etc burpees
05/11/2022
Conditioning:
400m row
30 step up
20 snatch
10 burpee
X 3
Resistance:
Lunges 20kg 10 x 3
Bench 20kg + Trx 10 x 3
Lateral 2.5kg + rear raise 1kg 10 x 3
Shoulder press 10kg 10 x 3
Single glute bridges 10 x 3
Intensity:
30 sec ski 30 sec plank x 10
19/11/2022
Conditioning:
5 walkouts + 10 O/H lunges + 10 cal ski x 3
Resistance:
DB deadlifts 12.5kg 10 x 3
Split squats 10 x 3
Flyes 2.5kg + Chest press 7.5kg 10 x 3
Pullover 7.5kg + TRX row 10 x 3
Lateral raises 2.5kg + Shoulder press 10 x 3
Biceps + Triceps 10 x 3
Intensity:
6 cal bike
8 DB snatch
10 burpees
8 DB snatch
6 cal bike
Rest 1 min
x 3
26/11/2022
Conditioning:
6 walkouts 12 cal row x 3
Resistance:
Lateral stepping squat + rdl 10 x 3
DB deadlifts 12.5kg 10 x 3
Press up + trx 10 x 3
Lateral + rear raise 2.5kg 10 x 3
Seated DB press 5kg 10 x 3
Intensity:
5 snatch 5 thruster 10 overhead lunges RHS
5 burpees
5 snatch 5 thruster 10 overhead lunges LHS
10 cal bike
X 5
10/12/2022
Conditioning:
20-16-12-8-4
Cal row + lunges
Resistance:
Goblet squat + RDL 10 x 3
Db deadlift + press up 10 x 3
Flye + pullover 10 x 3
SA row 10 x 3
Lateral + rear raise 10 x 3
Seated shoulder press 10 x 3
Intensity:
45 sec ski + 45 sec burpee
45 sec ski + 45 sec clean and press
45 sec ski + 45 sec DB step ups
X 3
16/12/2022
Warm up:
5 walkouts + 10 lunges + 20 skaters X 3
Resistance:
DB deadlift 10 x 3
Split squats 10 x 3
Press up + Trx row 10 x 3
Shoulder press + tricep dips 10 x 3
10 ttkb + 30 sec plank x 3
Intensity:
5 min amrap 1:30 rest x 4
10 cal bike
10 snatch
10 box jumps
10 cal ski
10 clean & press
10 step ups
17/12/2022
Conditioning:
24 cal row
16 lunges
12 push press
8 hanging ticks
X 4
Intensity:
6 min AMRAP
6 cal ski + 6 thruster each arm
3-6-9 burpee
2 min rest
6 min AMRAP
6 cal bike + 6 snatch each arm
3-6-9- burpee
X 2
28/12/2022
Conditioning:
24 cal row
12 clean and press
12 lunges
X 4
Resistance:
DB Deadlift 10 x 3
Press up + Trx 10 x 3
Chest press + bent over row 10 x 3
Flye + pullover 10 x 3
Lateral + rear raise 10 x 3
Intensity:
12 min ladder
Ski cal + burpee + ttkb
14/01/2023
Conditioning:
400m row
12 snatches
6 burpees
12 DB lunges
6 box jumps
12 TTKB
X 4
Resistance:
DB deadlifts 10 x 3
Chest press + TRX row 10 x 3
Press ups + bent over row 10 x 3
Flyes + pullover 10 x 3
Lateral + rear raises 10 x 3
Bicep curls + triceps dips 10 x 3
Intenisty:
10 min AMRAP:
10 cal ski
10 DB clean & press
10 DB step ups
19/01/2022
Conditioning:
800m ski + 2 walkout EMOM
Resistance:
KB lateral stepping squat + RDL 10 x 3
Split squat 8kg 10 x 3
Flye 5kg + bench press 20kg 10 x 3
SA row 7.5kg 10 x 3
Lateral raise 2.5kg + shoulder press 10kg 10 x 3
Intensity:
20 cal row
16 DB snatch
12 cal bike
8 burpees
X 3
21/01/0222
Conditioning:
500m row + 2 length overhead lunges
X 4
Resistance:
DB deadlifts 12.5kg 10 x 3
Split squats 10 x 3
Chest press + TRX row 10 x 3
Press up + B/O row 10 x 3
Lateral + rear raise 10 x 3
Biceps + triceps 10 x 3
Intensity:
3 min work 1:30 rest x 4
5 burpees
10 DB clean & press
20 DB step ups
Max cal ski/bike/ski/bike
28/01/2023
Conditioning:
4 walkouts
8 overhead lunges
12 cal row
X 3
Resistance:
DB deadlifts 12.5kg 10 x 3
TRX pistol squats 10 x 3
Flyes 2.5 + bench press 20kg 10 x 3
Pullover 5kg + bent over row 20kg 10 x 3
Lateral raises 2.5kg + shoulder press 10kg 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
46 sec ski + 45 sec DB clean + press + 30 sec rest
45 sec ski + 45 sec DB step ups + 30 sec rest
X 3
04/02/2023
Conditioning:
4 walkout + 8 plate snatch + 12 overhead lunges x 3
Resistance:
DB deadlifts 10 x 3
Single rdl 8kg 10 x 3
Bench 20kg + cable row 10 x 3
Shoulder press 10kg + pull-down 10 x 3
Flye + pullover 10 x 3
Lateral + rear raise 10 x 3
Biceps + triceps 10 x 3
Intenisty:
6 min AMRAP
6 cal bike
6 clean and press
2-4-6-devil press
6 min amrap
6 cal ski
6 thruster
2-4-6 burpee box jump
19/02/2023
Conditioning:
10 cal ski
10 DB step over
10 barbell thrusters
X 3
Resistance:
DB deadlift 10 x 3
Flye + chest press 10 x 3
Row + dips 10 x 3
Pull-down + TTDB 10 x 3
Lateral + rear raises 10 x 3
Intensity:
1 min max efforts:
Burpees / Box jump / Snatch / Bike
25/02/2023
Warm up:
600m ski + 3 burpee EMOM
Resistance:
Deadlift + row 10 x 3
Squat + pull-down 10 x 3
Lateral + rear raise 10 x 3
Intensity:
25 cal row
20 single DB clean and press
20 single DB step ups
10 press ups
10 ttdb
X 4
13/03/2023
Conditioning:
10 cal row
10 DB high step up
10 DB lateral the system
X 3
Resistance:
Db deadlift 12.5kg 10 x 3
Single leg rdl to high knee 10 x 3
Cable row + seated shoulder press 10 x 3
Cable Flye + chest press 10 x 3
Pull-down + rear raises 10 x 3
Bicep curls + cable tricep extensions 10 x 3
Pallof press 10 x 3
Intensity:
10 min max cals
30 sec bike 30 sec rest
47 cals!
01/04/2023
5 walkouts
10 RDL to high knee
10 lateral thruster
Resistance:
Deadlift 25kg 10 x 3
TRX + press up 10 x 3
Narrow pull-down 20kg 10 x 3
Bent over row 15kg + chest press 10 x 3
Wide pull-down 20kg 10 x 3
Conditioning:
16 DB step ups
16 cal bike
16 DB snatch
X 2
12 box jumps
12 cal ski
12 DB c+p
X 2
8 DB thruster
8 cal row
8 DB burpees
X 2
20/05/2023
DB deadlift
Tapping loaded lunge
RDL + glute bridge
Single arm row
Press up + sit up
Pull down + Trx tuck
Biceps + triceps
45 sec bike + 45 sec DB step ups + 30 sec rest
45 sec bike + 45 sec skaters + 30 sec rest
45 sec bike + 45 sec drop squats + 30 sec rest
45 sec bike + 45 sec box jumps + 30 sec rest
X 2
23/05/2023
10-8-6-4-2
Ski + lunge to squat each leg
Suitcase deadlift
Back squat
Single RDL
Cable chest press
Trx row + straight arm pull-down
Pull-down + light Arnold press
10 cal bike
8 high step up
6 box jump
4 burpees
X 4
10/06/2023
Conditioning:
15 cal ski
12 DB deadlift
9 press up
6 shoulder press
3 burpee box jump
X 4
Resistance:
Row + sit ups 10 x 3
Split squats 8kg 10 x 3
Pull-down + TTKB 10 x 3
Biceps + triceps 10 x 3
Intensity:
12 min AMRAP:
6 cal bike
12 DB step ups
24 skaters
17/06/2023
45:15 x 3
Row / lunge / ski / skater / walkout
Resistance:
DB deadlift 12.5kg 10 x 3
Single leg sit to stand 10 x 3
Cable chest press + Trx row 10 x 3
Shoulder press 6kg 10 x 3
Biceps + triceps 10 x 3
Intensity:
12 min AMRAP
6 cal bike
12 DB step over
3-6-9-etc burpee box jump
08/07/2023
10-8-6-4-2
Cal ski
Lunge to high knee each leg
DB deadlift
Single sit to stand
Light chest press + Trx row
Narrow pull + shoulder press
Flye + SA pull-down
Biceps + triceps
16 cal row
12 snatch
8 cal bike
4 burpee box jump
Rest 1 min
X 3
11/07/2023
10 cal row
10 step ups
10 press ups
10 sit ups
X 3
Resistance:
Goblet + RDL 10 x 3
Single bridge 10 x 3
Chest press + flye 10 x 3
Single cable row 10 x 3
Pull-down + Shoulder press 10 x 3
Intensity:
4 min AMRAP 1 min rest x 4
6 burpees + 8 cal ski + 10 snatch
23/09/2023
Conditioning:
800m ski + 2 burpee emom
Resistance:
Goblet + RDL
Single glute bridge
Press up + narrow pull-down
Single cable row
Seated shoulder press
Biceps + triceps
Intensity:
16 cal row
12 snatch
8 cal bike
4 clusters
X 3