SARAH MESSENGER
15/08/2023
Conditioning:
10 calorie bike
10 BW lunges
X 3
Resistance:
Deadlift 25-30kg 10 x 3
Chest press 7.5kg 10 x 3
Row 25kg 10 x 3
Shoulder press 5kg + pull-down 35kg 10 x 3
Intensity:
3 min work 1 min rest x 3
10 burpees
10 DB snatch 7.5kg
20 DB step ups
Max cal ski: 9/8/10
22/08/2023
Conditioning:
1000m row: 5 x 100m intervals
Resistance:
Deadlifts 30kg 10 x 3
Split squats 8kg 10 x 3
Flyes 2.5kg + chest press 7.5kg 10 x 3
Posterior flye 2.5kg + TRX row 10 x 3
Pull-down 30kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 2
6 cal bike
8 DB clean & press
10 DB step ups
Scores: 2+7 / 2+6
29/08/2023
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 35kg 10 x 3
Split squat 8kg 10 x 3
Chest press 7.5kg + pulldown 30kg 10 x 3
Shoulder press 15kg + row 25kg 10 x 3
Flye 5kg + SA pulldown 25kg 10 x 3
Lateral 2.5kg + rear raise 2.5kg 10 x 3
DB sit ups 5kg + KB leg raises + rainbow slams 5kg 10 x 3
30 sec plank + 30 sec hollow hold x 2
05/09/2023
Bar press up + TRX row 10 x 3
DB shoulder press 5kg + pull-down 30kg 10 x 3
Flye 5kg + chest press 7.5kg 10 x 3
Rear raise/posterior flye 2.5kg + cable row 25kg 10 x 3
Lateral raise 2.5kg + shoulder press 8kg 10 x 3
Bicep curls 5kg + cable tricep extension 20kg 10 x 3
DB sit up + TRX tucks 10 x 3
Cable wood chop 10kg 10 x 3
17/10/2023
Warm up:
10-8-6-4-2
Cal bike + lateral squat 8kg
Resistance:
Deadlift 30kg 10 x 3
Split squat 8kg 10 x 3
Bench 17.5kg + cable row 25kg 10 x 3
Shoulder press 15kg + narrow pull-down 25kg 10 x 3
Flye 5kg + sa pull 25kg 10 x 3
Crunch to extension + rainbow slam 10 x 3
Intensity:
10 min max cal ski:
30 sec ski + 30 sec plank
Score: 49 cals
24/10/2023
Warm up:
500m row
Resistance:
Lateral squat + rdl 12kg 10 x 3
Lunges 15kg 10 x 3
Bench 20kg + cable row 25kg 10 x 3
Wide pull-down 30kg 10 x 3
Flye 5kg + lateral 2.5kg + rear raise 2.5kg 10 x 3
Trx tuck + rainbow slam 10 x 3
Intensity:
10-8-6-4-2
Ground to overhead 15kg
Burpee
Bike cals
31/10/2023
Warm up:
10-8-6-4-2
Cal ski + lateral squat 8kg
Resistance:
Deadlift 30kg 10 x 3
Lunges 15kg 10 x 3
Chest press 7.5kg + pull-down 30kg 10 x 3
Shoulder press 10kg + cable row 25kg 10 x 3
TRX tuck + rainbow slam 10 x 3
Intensity:
30 second bike + 30 second DB snatch + 30 sec rest
30 second bike + 30 second DB step up + 30 sec rest
X 4