SARAH BROWN 2021
02/01/2021
Squats 20kg
TRX row
10 x 3
Deadlifts 25kg
Press ups
10 x 3
Bicep curls 8kg
Tricep dips
10 x 3
10 cal bike
20 lunges
x 4
12-10-8
Walkouts
Burpee + DB press
12-10-8
Thrusters
Burpee step ups
09/01/2020
5 walkouts
10 plank shoulder taps
20 bodyweight squats
x 3
15 burpees
30 press ups
30 weighted step ups
30 single arm push press
10 burpees
20 press ups
20 weighted step ups
20 single arm push press
5 burpees
10 press ups
10 weighted step ups
10 single arm push press
Finisher:
3 min work : 2 min rest x 3
10 DB thruster right arm
10 DB lunges right leg
10 sit ups
10 DB thruster left arm
10 DB lunges left leg
Max cardio effort to the end of the time
(eg mountain climbers, high knee sprint, burpees, turbo trainer sprint, jumping jacks etc)
WEIGHTS SESSION:
There are “either or” options here - you can stick to the same ones if you have a strong preference or mix it up for variation. You can also do both the ‘either’ and the ‘or’ if you’re feeling energetic or want a bit more work but just one will be perfectly sufficient!
I have also put a weight range for some exercises depending on where your strength is the moment. I recommend trying the lighter weight for your first set and if it feels easy then you can increase it.
Squats 15kg kettlebell
(really focus on keeping shoulders back and chest up and pushing your bum back as if sitting on a chair - kettlebells can encourage poor form so just be careful!)
Lunges with dumbbells
OR Step ups with dumbbells
OR split squats with dumbbell/kettlebell
10 each leg x 3
Glute bridges 4-10kg kettlebell on hips
OR single leg glute briges body wieght
15 x 3
Single arm row 5-10kg kettlebell
10 each arm x 3
Single arm chest press 5kg kettlebell
OR press ups
10 x 3
Pec flyes 3kg dumbbells
10 x 3
Shoulder press 3kg dumbbells
OR single arm with 5kg kettlebell
10 x 3
Lateral raises 1.25kg dumbbells
AND front raises 1.25kg dumbbells
10 x 3 (back to back)
Bicep curls with dumbbells
AND tricep dips
10 x 3 (back to back)
Can then finish off with a “finisher” or a “core” from previous sessions
16/01/2021
Warm up:
50 jumping jacks
5 walkouts
40 - 4
30 - 3
20 - 2
10 - 1
18-15-12-9-6-3
DB lunges
Press ups
18-15-12-9-6-3
KB squats
Tricep dips
Circuit:
2 min cardio effort (turbo trainer, run, speed skaters etc)
12 DB step ups
12 DB thrusters
12 sit ups
12 DB clean and press
12 burpees
x 4
Side plank dips x 15 each side
x 2
23/01/2021
Warm up:
5 walkouts
10 plank taps
15 glute bridges
40 step ups + 20 DB thrusters
30 step ups + 15 DB thrusters
20 step ups + 10 DB thrusters
10 step ups + 5 DB thrusters
Circuit:
6 burpees
8 press ups
10 sit ups
6 burpees
8 shoulder press (10kg KB)
10 leg raises
x 4
Finisher:
10 DB snatch right arm
10 DB push press right arm
20 drop squats to DB
10 DB snatch left arm
10 DB push press left arm
20 drop squats to DB
Core:
15 side plank hip dips each side
30 second hollow hold
x 3
30/01/2021
Supersets:
20-15-10-5
Single leg glute bridge (each leg)
Press ups
20-15-10-5
Lunges (each leg)
Shoulder press 10kg KB
20-15-10-5
Bicep curls
Tricep dips
Conditioning:
1:30 cardio effort
(30s skaters 30s drop squats 30s skaters)
20 step ups
x 5
HIIT:
15-12-9
KB swings
Walkout + jump + turn
15-12-9
DB clusters
Burpees
06/02/2021
Part One:
50-40-30-20-10
Step ups
25-20-15-10-5
Burpees
Part two:
4-8-12-16-20-16-12-8-4
Squats
Press ups
Sit ups
Part Three:
10 DB complex*
50 quick steps (25 each leg)
x 3
*complex:
Clean / lunge right / lunge left / press
13/02/2021
Part One:
20 step ups
15 KB squats
10 press ups
20 lunges
15 KB RDL
10 shoulder press
x 3
Part Two:
10 KB swings
10 burpees
10 KB thrusters
10 walkout jump + turn
10 KB push press
x 4
Core:
30 second side plank
15 toes to KB
30 second side plank
15 sit ups
x 3
Finisher:
50-40-30-20-10-20-30-40-50
Quick steps
10-8-6-4-2-4-6-8-10
Double DB snatch
20/02/2021
Part One:
10 walkouts
10 KB squats
10 KB push press
10 press ups
10 sit ups
x 5
Part Two:
2 min cardio effort
(30s step run + 30s drop squats x 2)
20 DB lunges
x 4
Finisher:
15-12-9-6-3
Double DB snatch
Burpee
15-12-9
DB cluster
Toes to kettlebell
27/02/2021
Part One:
40 step ups
30 KB swings
20 DB push press
10 toes to KB
x 4
Part Two:
5 double DB snatches
5 burpees
x 10
5 DB cluster
5 walkout + jump + turn
x 10
Part Three:
10 sit ups
20 plank shoulder taps
30 sec hollow hold
x 3
06/03/2021
Resistance:
15 DB clean and press
20 squats
30 sec plank
x 2
15 press ups
20 lunges
30 sec side plank
x 2
15 DB clusters
20 step ups
30 sec hollow hold
x 2
X 2
HIIT:
10 DB snatch right
10 DB thruster right
10 DB push press right
10 DB snatch left
10 DB thruster left
10 DB push press left
10 burpees
x 3
Double Tabata:
Mountain climbers / Drop squats
20:10 x 8
High knee sprint / Speed skaters
20:10 x 8
13/03/2021
Conditioning:
30 step ups
20 KB squat to high pull
20 press ups
20 clean and press
30 step ups
15 KB squat to high pull
15 press ups
15 clean and press
30 step ups
10 KB squat to high pull
10 press ups
10 clean and press
30 step ups
5 KB squat to high pull
5 press ups
5 clean and press
HIIT:
8 double snatch
10 burpees
12 sit ups
8 double snatch
10 thrusters
12 toes to KB
x 6
Finisher:
100 KB swings
50 quick step penalty
Isometric holds:
30 sec hollow
40 sec plank
40 sec wall sit
x 2
20/03/2021
3 x 6 min AMRAPS
2 min rest
x 2
AMRAP 1
10 clean & press
10 squats
1 run
AMRAP 2
10 burpees
10 box jumps
10 sit ups
AMRAP 3
10 thruster
10 step ups
10 toes to box
Core:
30 sec side plank
30 sec hollow
30 sec side plank
x 3
27/03/2021
Resistance:
20-15-10-5
Squats
Press ups
20-15-10-5
TRX row
Clean & press
20-15-10-5
Bicep curls
Tricep dips
Conditioning:
400m run
20 lunges
x 3
HIIT:
10 DB burpee step ups
15 box jumps
20 snatches
x 3
03/04/2021
Conditioning:
50-40-30-20-10
Step ups
25-20-15-10-5
Press ups
HIIT:
3 min work : 2 min rest x 8
10 snatch each arm
10 lunge each leg
10 sit ups
Max effort drop squat
10 box jumps
10 thruster each arm
10 TTDB
Max effort burpees
10/04/2021
Conditioning:
10 DB squats
10 DB shoulder press
10 Step ups
x 3
1 suicide sprint
10 DB squats
10 DB shoulder press
10 Step ups
x 2
2 suicide sprint
10 DB squats
10 DB shoulder press
10 Step ups
x 1
3 suicide sprint
HIIT:
4 min AMRAP 2 min rest x 4
10 burpees
10 slams
10 ball lunges
10 sit ups
Core:
10 single glute bridges left
30 sec side plank left
10 single glute bridges right
30 sec side plank right
17/04/2021
Resistance:
20-15-10-5
Deadlifts 25kg
Chest press 7.5kg DB
20-15-10-5
Squats 20kg
Bent over row 15kg
Conditioning:
10 cal bike
20 lunges 15kg
x 5
HIIT:
10 DB burpee step ups
15 box jumps
20 snatches
x 3
24/04/2021
Resistance:
20-15-10-5
Deadlifts
Hand release press ups
20-15-10-5
Front squats
TRX wide row
Skills:
Single leg sit to stand 10 x 2
Conditioning:
Every 4 minutes complete:
8 hang clean & press 10kg
12 lunges 10kg
15 burpees
12 lunges 10kg
8 hang clean & press 10kg
01/05/2021
Resistance:
Deadlifts 35kg + hand release push ups
10 x 3
Front squats 10kg + TRX row
10 x 3
Skills:
Intensity:
3 min work : 2 min rest x 6
10 burpees
10 DB push press
20 DB snatches
Max cals
10 box jumps
10 slams
20 step ups
Max cals
Alternate circuits
08/05/2021
Warm up:
Front squats 10kg
TRX row
HR press ups
10 x 3
Work:
Circuit x 3
12 cal bike
Circuit x 2
24 cal bike
Circuit x 1
36 cal bike
Circuit:
8 burpee box jumps
10 deadlifts 35kg
10 push press 5kg DB
Finisher:
9 min ladder: 3-6-9-12-etc
Slams
Ball lunges
15/05/2021
Resistance:
8-12-16-12-8
Deadlifts 35kg
HR press ups
TRX wide row
Conditioning:
Hang clean + lunge R & L
Box jumps
10 x 3
Intensity:
Circuit x 3
10 cal bike
Circuit x 2
20 cal bike
Circuit x 3
30 cal bike
Circuit:
8 burpees
10 DB thrusters
12 DB step us
22/05/2021
Resistance:
Squats 25kg + KB RDL 10 x 3
Chest press + pec flyes 10 x 3
TRX wide row 10 x 3
Intensity:
4 min AMRAP 2 min rest x 4
6 cal bike
8 thrusters
10 lunges
Scores: 2+20 / 3+0
6 cal ski
8 snatches
10 DB step ups
Scores: 2+10 / 2 + 14
Core:
20 rainbow slams
30 sec hollow
x 3
29/05/2021
Warm up:
10 KB squats + 10 KB RDL
x 3
Work:
25 cal bike
5:5 work:rest
5 DB clusters
5 burpees
x 10
5 DB snatch
5 box jumps
x 10
25 cal bike
5:5 work:rest
Intensity:
12 min ladder: 3-6-9-12-etc
Ski cals
Slams
Slam ball step ups
05/06/2021
Conditioning:
20-15-10-5
Cal bike + KB squats
Resistance:
Deadlifts 25kg
Bar press ups
TRX row
10 x 3
Intensity:
10 complex*
10 DB burpees
20 DB step ups
20 cal ski
Repeat:
8-8-16-16
6-6-12-12
4-4-8-8
2-2-4-4
Core:
10 rainbow slams
30 sec holloow
x 3
12/06/2021
Resistance:
20-15-10-5
Deadlifts 25kg
Bar press ups
Wide TRX row
Conditioning:
10 clean/lunges/push complex
10 cal bike
x 5
Intensity:
3 x 3:00 AMRAP 1:30 rest
6 cal ski
8 burpees
10 DB step ups
19/06/2021
Resistance
Split squats 10 x 3
RDL 15kg 10 x 3
TRX row + bar press up
10 x 3
Intensity:
20 cal bike
16-12-8
Push press + lunges
20 cal bike
16-12-8
DB snatch + TTKB
20 cal bike
16-12-8
DB thrusters + burpees
Core:
Rainbow slams x 10
Holow hold x 20
x 3
Plank knee taps
10 x 3
26/06/2021
Resistance:
Front squat 10kg 10 x 3
Split squats 10 x 3
Chest press 7.5kg
Flyes 2.5kg
10 x 3
TRX wide row 10 x 3
Rear flyes 0.5-1kg 10 x 3
Intensity:
Circuit x 3
300m ski
Circuit x 2
600m ski
Circuit x 1
900m ski
Circuit:
15 DB thrusters
12 DB step ups
9 burpees
03/07/2021
Resistance:
Deadlifts 25kg 10 x 3
Hand release press ups 10 x 3
DB row 7.5kg 10 x 3
Rear flyes ±1kg 10 x 3
Conditioning:
10 DB complex
10 cal
x 5
complex: curl / lunge L + R / push press
Intensity:
15-12-9-6-3
Cal ski
Burpees
TTKB
11/07/2021
Resistance:
Deadlift 30kg
TRX wide row
10 x 3
Conditioning:
10 cal bike
15 clean and press
20 lunges
x 5
Intensity:
6 press ups
8 box jumps
10 sit ups
x 4
6 push press
8 burpees
10 TTKb
x 4
17/07/2021
Resistance:
Box pistol squats 10 x 3
Deadlifts 25kg
Bar press ups
TRX wide row
10 x 3
Conditioning:
E4MOM x 6
(every 4 minutes on the minutes complete:)
8 ground to overhead 10kg
10 lunges 10kg
12 burpees
10 lunges 10kg
8 ground to overhead 10kg
Intensity:
10 cal bike
20 hang snatch 5kg DB
10 cal bike
Rest 2 min
x 3
Scores: 2:57 / 3:25 / 3:44
24/07/2021
Resistance:
Single leg box squats 10 x 3
Deadlifts 30kg 10 x 3
Chest press 7.5kg
Bent over row 15kg
10 x 3
Conditioning:
10-8-6-4-2
Clean & press
DB step up
TTKB
Cal bike
Intensity:
10 burpees
10 clusters
10 box jumps
Max cal ski
Scores: 9 / 12 / 13
26/07/2021
Resistance:
Single leg sit to stand 10 x 3
Chest press 7.5kg
Flyes 2.5kg
10 x 3
Bent over row 15kg 10 x 3
Conditioning:
10 cal bike
20 squats
30 DB step ups
x 4
Intensity:
1 minute max efforts:
Burpees
Clusters
Press ups
Cal ski
Rest
x 3
14/08/2021
Warm up:
KB squat
KB RDL
10 x 3
Conditioning:
10 DB complex*
10 cal bike
10 box jumps
x 5
*complex: clean / lunge L+R / push press
Resistance:
Flyes 2.5kg
Depth press up to target
10 x 3
Single DB bent over row 12.5kg 10 x 3
Barbell shoulder press 15kg 10 x 3
Intensity:
250m ski
12 burpees
12 DB thrusters
12 DB step ups each leg
250-9-9-9
250-6-6-6
250-3-3-3
21/08/2021
Conditioning:
4-8-12-16-12-8-4
Cal bike
5kg plate snatch
Overhead lunge
Resistance:
Deadlift 30kg 10 x 3
Front squats 10kg 10 x 3
Bent over row 20kg
Press ups
10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal ski
8 burpees
10 thrusters
Scores: 2+6 / 2+6 / 2+6
29/08/2021
Warm up:
250m ski
30 plate snatch + overhead lunges
500m ski
20 plate snatch + overhead lunges
750m ski
10 plate snatch + overhead lunges
Resistance:
Deadlift 30kg 10 x 3
Front squats 10kg 10 x 3
Flyes 2.5kg
Front raises 6kg
10 x 3
Press ups 10 x 3
Bent over row 20kg 10 x 3
Intensity:
30 cal bike
30 thrusters 8kg
30 alternating DB snatch
3 burpee EMOM
01/09/2021
Conditioning:
10 cal bike
15 cal ski
10 cal bike
Rest 1 min
x 2
10 cal bike
15 cal ski
10 cal bike
Rest 1 min
x 2
Resistance:
Deadlifts 30kg 10 x 3
Front squat 10kg
Press up
TRX row
10 x 3
Intensity:
12 burpees
12 thruster 10kg (to target)
24 lunges
10kg
x 4
08/09/2021
Conditioning:
20-16-12-8-4
Cal bike + lunges
Resistance:
KB squats + KB RDL 10 x 3
Deadlifts 25kg 10 x 3
Front squats 10kg 10 x 3
Pec flyes 2.5kg + Front raises 4kg
10 x 3
Press ups 10 x 3
DB bent over row 12.5kg 10 x 3
Intensity:
10 cluster + push press
20 DB step ups
10 burpee box jumps
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
18/09/2021
Conditioning:
5-10-15-10-5
Cal bike
Cal ski
Burpee
Resistance:
Deadlift 25kg 10 x 3
Paused squats 15kg 10 x 3
Single leg RDL 8kg KB 10 x 3
DB bent over row 12.5kg 10 x 3
Arnold press 2.5kg 10 x 2
(need to work on rotation here)
Intensity:
3 min work 2 min rest x 3
10 double DB snatch
10 DB thruster
20 DB step ups
Max cal ski
Scores: 9/10/11
22/09/2021
Conditioning:
10 cal bike
10 GTOH 10kg
20 lunges 10kg
x 5
Resistance:
Paused squats 15kg 10 x 3
Wide to narrow chest press 16 x 3
DB row 15kg 10 x 3
Arnold press 2.5kg 10 x 3
Intensity:
10 DB snatch each arm
10 burpee box jumps
20 cal ski
Repeat:
8-8-16
6-6-12
4-4-8
2-2-4
29/09/2021
Conditioning:
400m ski
30 step ups
20 single thrusters
10 burpees
x 3
Resistance:
Deadlifts 25kg 10 x 3
Paused split squats 10 x 3
Flyes 2.5kg + Press ups
10 x 3
Bent over row 17.5kg 10 x 3
Intensity:
10 cal bike
20 snatch
10 cal bike
Rest 2 min
x 3
06/11/2021
Warm up:
600m ski + 3 walkout EMOM
Resistance:
Deadlifts 25kg 10 x 3
Front squats 8kg 10 x 3
Bar press ups + Bent over row 15kg
10 x 3
Intensity:
Every 90 seconds x 20
4 cal bike + 6 DB clean and press
4 cal bike + 6 DB step ups
4 cal bike + 6 burpees
4 cal bike + 6 DB snatch
10/11/2021
Conditioning:
9 cal bike
12 cal ski
9 cal bike
Rest 2 min
x 2
9 cal ski
12 cal bike
9 cal ski
Rest 2 min
x 2
Resistance:
Front squat 15kg 10 x 3
Chest press 7.5kg + Flye 2.5kg
10 x 3
DB row 7.5kg 10 x 3
Intensity:
10-8-6-4-2
Barbell GTOH
Burpee box jumps
DB step ups each leg
TTDB
13/11/2021
Conditioning:
10 DB complex* 5kg
10 burpees
10 cal ski
x 5
Resistance:
Front squats 15kg 10 x 3
Kneeling depth press ups + TRX row
10 x 3
Arnold press 1.25kg 10 x 3
Intensity:
10 cal bike
20 DB snatch
10 cal bike
Rest 2 min
x 3
20/11/2021
Resistance:
Deadlifts 25kg 10 x 3
Chest press 7.5kg + TRX row
10 x 3
Arnold press 1.25kg 10 x 3
Rear flyes 1.25kg 10 x 3
Intensity:
25 cal bike
5 thrusters 10kg
5 burpees
x 10
5 double DB snatch
5 box jumps
x 10
25 cal ski
Core:
10 TTKB
30 sec side plank
x 2 each side
24/11/2021
Conditioning:
10 cal ski
20 DB step ups
30 deadlifts 30kg
10 cal ski
20 DB step ups
30 front squats 15kg
10 cal ski
20 DB step ups
30 press ups
10 cal ski
20 DB step ups
30 bent over row 17.5kg
10 cal ski
20 DB step ups
30 shoulder press 15kg
Intensity:
3 min work 1:30 rest x 3
10 burpees
10 thrusters
10 box jumps
Max cal bike
Core:
15-10-5
snatch each arm + TTKB
30sec x 2
Hollow + side plank each side
27/11/2021
Conditioning:
E4MOM x 6
8 DB clean & press
10 DB lunges
12 burpees
10 DB lunges
8 DB clean & press
Resistance:
Deadlifts 30kg 10 x 3
Arnold press 1.25kg 10 x 3
Rear flyes 1.25kg 10 x 3
Intensity:
10 cal bike
10 box jumps
20 DB snatch
x 3
04/12/2021
Conditioning:
5 cal bike
10 overhead lunges
x 5
Resistance:
Front squats 15kg 10 x 3
Arnold press 1.25kg 10 x 3
Lateral + front + rear raises 1.25kg 10 x 3
Intensity:
500m ski
20 burpee step ups
5 GTOH 15kg
500m ski
15 burpee step ups
10 GTOH 15kg
500m ski
10 burpee step ups
15 GTOH 15kg
500m ski
5 burpee step ups
20 GTOH 15kg
11/12/2021
Resistance:
Deadlifts 25kg 10 x 3
Front squats 15kg 10 x 3
TRX wide row 10 x 3
Arnold press 1.25kg 10 x 3
Lateral to front to rear raise 10 x 3
Intensity:
60 sec max effort:
DB step ups
Burpees
DB thrusters
Cal ski
Box jumps
Rest
x 3
Core:
10 strict TTKB
x 3
17/12/2021
4 min AMRAP 2 min rest
x 9
AMRAP 1:
10 cal bike
10 deadlifts 30kg
10 single DB thruster
Scores: 1+10/1+6/1+7
AMRAP 2:
10 cal ski
10 press ups
10 single DB snatch
Scores: 2+2/2+2/2+1
AMRAP 3:
10 burpees
10 push press
10 DB step ups
Scores: 2+8/2+3/2+3
20/12/2021
Resistance:
20-15-10-5
Deadlifts 30kg _ press ups
20-15-10-5
Front squats 15kg + push press 15kg
Conditioning:
10 cal bike
20 reverse lunges
x 5
Intensity:
15-12-9
Double DB snatch + thruster
Burpee box jumps
Cal ski