SARAH BROWN 2020
26/09/2020
4 minute AMRAPS
2 minute rest
x 3
AMRAP 1:
12 cal bike
12 DB thrusters
AMRAP 2:
12 step ups
12 burpees
AMRAP 3:
12 plate snatch
12 box jumps
03/10/2020
Every 5 minutes complete:
10 cal bike
15 10kg plate snatch
30 15kg squats
10 cal bike
15 10kg plate snatch
30 10kg push press
10 cal bike
15 10kg plate snatch
30 toes to kettlebell
X 2
10/10/2020
8 x 8 x 8
8 x Burpees
8 x Sit ups
8 x Devil press
8 x Calorie assault bike
8 x Squats
8 x Push press
8 x Snatch
8 x Overhead lunge
8 x ROUNDS
Core:
30 Russian twists
30 second hollow hold
17/10/20
8-12-16-20-16-12-8
Cal bike
Leg raises
Clean & press 15kg
Lunges 15kg
Finisher:
10 DB burpees step overs
10 Box jump overs
10 DB thrusters
x 3
Core:
30 Russian twists
30 second hollow hold
x 3
24/10/20
3 min work : 1 min rest x 6
10 deadlifts 25kg
10 burpees
10 toes to KB
Max effort bike
10 squats 25kg
10 push press 10kg
10 sit ups
Max effort bike
Finisher:
50 step ups
50 snatches
40 step ups
40 push press
30 step ups
30 hang squats
20 step ups
20 thrusters
10 step ups
10 devil press
Core:
30 sec hollow + 30 sec plank + 30 sec rest
x 3
24/10/20
10 deadlifts 25kg
10 push press 10kg
10 burpees
x 3
0.6 mile bike
10 deadlifts 25kg
10 push press 10kg
10 burpees
x 2
1.2 mile bike
10 deadlifts 25kg (substituted squats)
10 push press 10kg
10 burpees
x 1
1.8 mile bike
30 - 20 - 10
Toes to kettlebell
Overhead lunges
Stretching & core
06/11/20
LOCKDOWN WEEK 1
I would really recommend getting the Down Dog app. You can choose how long you want to do the sessions for - so you can start with 10/15 minutes and build up (i know how much you dislike having to stretch!) But you can also put “boost” focuses on - which for you would be glutes, hamstrings and lower back mobility. Possibly shoulders too! I think there is a decent free trial period available too, so you can see how you get on and just bin it if you don’t like it!
But in the meantime here is a list of stretches with relevant/helpful video links to show you how to do them.
Stretches:
Forward fold
Crossed forward fold - this is the same as the forward fold but you cross one foot behind the other so that you can focus the stretch in one leg at a time.
Happy baby (the least elegant of them all)
Knee to shoulder stretch (sorry about the sound on this one!
Adrienne on YouTube also does some really good free yoga flows if yo don’t want to use the Down Dog app. Here are a couple that would be good for you:
A super short 6 minute hip-focused yoga!
WORKOUT 1:
8 shoulder press
10 single arm devil press RHS (or just burpees!)
12 sit ups
8 press ups (kneeling to be gentle on your shoulder)
10 single arm devil press LHS (or just burpees)
12 toes to kettlebell
x 5
WORKOUT 2:
15 bodyweight squats
12 bodyweight lunges
9 burpees
6 press ups
3 walk outs
x 8
WORKOUT 3:
100 small step ups
90 mountain climbers
80 plank toe taps (tap one leg out and in)
70 bodyweight squats
60 bodyweight lunges
50 plank shoulder taps
40 leg raises / sit ups
30 press ups
20 burpees
10 walkouts + squat jump
(for single leg/arm work each side counts as one rep!
21/11/20
21-18-15-12-9-6-3
Squats 15kg DB
Clean and press 5kg DBs
21-18-15-12-9-6-3
Burpees
Lunges
20 snatches
20 thrusters
x 5
Core control:
Plank DB drag x 20
Hollow hold
x 4
Dead bugs 20 x 3
28/11/20
5 walkout to shoulder tap
10 press ups
15 clean and press
20 lunges
x 5
Finisher:
15 min AMRAP:
10 sit ups
10 burpees
2-4-6-8-etc hang snatch each arm
Core:
Dead bugs
Hollow hold
05/12/20
20-15-10-5
Squats 20kg
Shoulder press 10kg
20-15-10-5
Step ups
Press ups
15 cal bike
30 lunges
x 3
15-12-9
Walkouts
Clean and press
15-12-9
Burpees
Sit ups
12/12/20
10-9-8-7-6-5-4-3-2-1
Squat 15kg
TRX row
20 cal bike
20 clean and press 10kg
20 lunges 10kg
x 4
Finisher:
10 DB burpee step up 5kg
10 DB thrusters 5kg
20 plank taps
x 3
19/12/20
20 lunges
10 burpees
20 step ups
10 thrusters
x 3
20 - 15 - 10
Cal bike
40 - 30 - 20
Goblet squats
10 walkouts
10 press ups
10 sit ups
20 sec plank each side
x 3
Finisher:
10 cal bike
20 push press
10 cal bike
Rest 2 min
x 3
30/12/2020
15 cal
30 step ups
30 squats 12kg KB
15 cal
30 step ups
30 push press 10kg
15 cal
30 step ups
30 TRX row
10 cal
20 step ups
20 squats 12kg KB
10 cal
20 step ups
20 push press 10kg
10 cal
20 step ups
20 TRX row
Finisher:
10 burpees
10 snatch RHS
10 thruster RHS
10 snatch LHS
10 thruster LHS
x 5
Core:
Hollow 30 / Plank 30 / Rest 30
x 3