SHAYE FRANCES
26/09/2020 BIRTHDAY!
4 minute AMRAPS
2 minute rest
x 3
AMRAP 1:
11 cal bike
12 10kg DB snatch
AMRAP 2:
12 power cleans
11 burpees
AMRAP 3:
11 5kg DB thrusters
12 5kg DB step ups
03/10/2020
Every 5 minutes complete:
10 cal bike
20 swings
30 squats 25kg
10 cal bike
20 swings
30 push press 15kg
10 cal bike
20 swings
30 toes to kettlebell
x 2
Finisher:
15 burpees
30 hang clean and press 15kg
30 lunges 15kg
10 burpees
20 clean and press 15kg
20 lunges 15kg
5 burpees
10 clean and press 15kg
10 lunges 15kg
10/10/2020
1-2-3-4-3-2-1
Barbell complex*
4-8-12-16-12-8-4
Burpee box jump
*Complex:
6 power cleans
5 hang squat cleans
4 reverse lunges
3 push press
Homework:
or
17/10/2020
Snatch practice
Overhead squat practice
3 min work / 1 min rest x 6:
10 power cleans 25kg
10 front squat 25kg
10 sit ups
Max cal bike
10 DB snatch
10 DB push press
10 toes to DB
Max cal bike
Alternate each x 3
24/10/2020
Tech work:
15 cal bike
12 snatch grip deadlifts 15kg
9 power snatch 15kg
6 overhead squats 15kg
x 4
Conditioning:
Step ups - DB snatches - Burpees
50-25-25
40-20-20
30-15-15
20-10-10
10-5-5
29/10/2020
6 x ground to overhead 25kg
12 x burpee box jumps
x 3
0.6 mile bike
6 x ground to overhead 25kg
12 x burpee box jumps
x 2
1.2 mile bike
6 x ground to overhead 25kg
12 x burpee box jumps
x 1
1.8 mile bike
Homework:
30 - 20 - 10
Toes to target
Overhead lunges
03/11/2020
6 min AMRAPS
2 min rest
x 6
AMRAP 1:
10 cal bike
10 DB snatch
10 overhead lunges
Scores: 2+5 / 3+0
AMRAP 2:
10 power cleans 20kg
10 push press 20kg
10 front squats 20kg
Scores: 3+20 / 3+10
AMRAP 3:
10 KB swings
10 step ups
10 toes to KB
Scores: 2+18 / 2+20
BONUS WORKOUT!
15 cal bike
10 deadlifts 40kg
10 burpees over bar
x 3
15 cal bike
10 power cleans 30kg
10 burpees over bar
x 3
15 cal bike
10 power snatch 20kg
10 burpees over bar
x 3
15 cal bike
16/12/2020
20 - 15 - 10 - 5
Power cleans 25kg
Front squats 25kg
20 - 15 - 10 - 5
Hang squat cleans 15kg
Push press 15kg
10 cal bike
20 lunges 15kg
x 3
Finisher:
12 - 10 - 8
DB snatch
DB burpee step up
23/12/2020
50-40-30-20-10
Step ups
50 squats 35kg
40 power cleans 30kg
30 push press 20kg
20 thrusters 20kg
10 power snatch 15kg
Finisher:
10 cal bike
20 DB snatch
10 cal bike
2 min rest
x 3
(Times: 3:40 / 2:51 / 2:29)
05/01/2021
30-20-10
Step ups
KB swings
20 cal bike
5 20kg barbell complex*
20 lunges
x 4
*barbell complex:
1 deadlift
1 power clean
1 hang squat clean
1 thruster
1 push press
Homework:
10 DB snatch (right)
10 DB thruster (right)
10 sit ups
10 DB snatch (left)
10 DB thruster (left)
Max effort burpees
3 min on : 2 min off
x 3
05/02/2021
Accessory work:
Light squats for depth
Resistance band straight arm pulldowns
Resistance band single arm pulldowns
Single arm rows
Pec, shoulder and thoracic spine stretches and mobility drills!
HIIT:
10 x DB complex*
10 x burpees
50 x skips/jumping jacks/mountain climbers/high knee sprints etc
x 5
*Complex:
1 clean / 1 lunge right / 1 lunge left / 1 push press
24/04/2021
Conditioning:
24 calories
6 complex*
24 reverse lunges
Complex*
25kg barbell:
1 x deadlift
1 x power clean
1 x hang squat clean
1 x thruster
1 x push press
Intensity:
10-8-6-4-2
Power snatch
Overhead squat
Box jump
14/05/2021
Conditioning:
20-15-10-5
Power clean + front squat
20-15-10-5
Push press + overhead squat
Intensity:
3 min work 2 min rest x 6
10 burpees
10 thrusters
20 snatches
Max cals
Scores: 5.6/2.2/11
10 box jumps
10 push press
20 step ups
Max cals
Scores: 9.0/10.8/11.5
17/05/2021
Skills:
Every 90 seconds x 10
1 deadlift snatch grip
1 power snatch
1 hang power snatch
1 overhead squat
@20kg
Intensity:
40 overhead lunges
20 burpees
20 power cleans 40kg
30 overhead lunges
15 burpees
15 hang squat cleans 30kg
20 overhead lunges
10 burpees
10 push jerk 25/30kg
10 overhead lunges
5 burpees
5 clusters 25kg
21/05/2021
Resistance:
Front squats 35kg
Push jerk 30/35kg
Toes to DB
10 x 3
Conditioning:
10 cal ski
10 DB step ups
5 cleans @ 40kg
10 x 3
Intensity/Homework:
15-12-9
DB cluster
Burpee over DB
11/06/2021
Snatch accessory work:
Snatch grip deadlifts
Hang to high pull
Muscle snatch
Snatch balance
Modified workout:
400m ski
15-12-9
Power snatch + DB thrusters
400m ski
15-12-9
Overhead squats + box jumps
Original workout:
400m ski
15-12-9
Power snatch + DB thrusters
400m ski
15-12-9
Overhead squats + box jumps
400m ski
15-12-9
Push jerk + burpees
27/06/2021
Warm up / Skills:
10 cal ski
10 barbell complex*
10 ttKB
*complex:
power snatch + hang power snatch + overhead squat
Workout:
Every 90 seconds x 20
6 cal bike + 6 burpees
6 cal bike + 6 DB clean & press
6 cal bike + 6 DB step ups
6 cal bike + 6 DB double snatch
03/07/2021
Movement:
20-15-10-5
Cal ski + Single DB thruster 7.5kg
20-15-10-5
Power snatch + overhead squat 15kg
Intensity:
50 cal bike
50 power clean 20kg
50 alternating DB snatch 7.5kg
3 BURPEE EMOM
Score: 15:06
16/07/2021
16/07/2021
Conditioning;
E5MOM x 6
8 GTOH 15kg
10 lunges 15kg
12 burpees
10 lunges 15kg
8 GTOH 15kg
(Reduced to 6-8-10-8-6)
Intensity:
10 cal bike
20 hang snatch 7.5kg
10 cal bike
Rest 2 min
x 3
Scores: 3:03 / 3:08 / 3:21
31/07/2021
Conditioning:
25 cal bike
10 DB complex* 7.5kg
10 burpees
10 TTDB
x 5
25 cal bike
*complex: clean / lunge L+R / push press
Intensity:
10 barbell complex* 15kg
20 cal ski
Repeat:
8-16
6-12
4-8
2-4
*complex: power snatch / hang power snatch / overhead squat
17/08/2021
Conditioning + skills:
250m ski
12 squat snatch (practice)
12 front rack lunges
12 box jumps
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
Intensity:
3 min work 2 min rest x 3
10 GTOH 25kg
10 DB step ups 7.5kg
10 burpees
Max cal bike
Scores: 8.5 / 6.5 / 9.0
12/11/2021
Conditioning:
10 cal bike
15 cal ski
10 cal bike
Rest 2 min
x 2
10 cal ski
15 cal bike
10 cal ski
Rest 2 min
x 2
Intensity:
10-8-6-4-2
Snatch + overhead squat
Burpee
DB step up
TTDB
21/01/2022
Conditioning:
12 cal bike
6 complex*
24 lunges
x 4
*complex:
Power clean + hang squat clean + thruster + push press
Intensity:
6 DB burpee step up
8 box jumps
10 DB snatch
x 4
04/02/2022
Conditioning:
10 cal ski
10 DB complex* 7.5kg
x 5
* clean / lunge L+R / push press
Intensity:
21 cal row
18 burpees
15 cal bike
12 alt DB snatch 10kg
Rest 3 min
Times: 6:44 / 6:42 / 6:58
25/03/2022
Conditioning:
15-12-9-6-3
Cal bike + power cleans 25kg
15-12-9-6-3
Cal ski + front squats 20kg
15-12-9-6-3
Cal row + push press 17.5kg
Intensity:
10 DB burpee step up 10kg
15 box jumps
20 DB snatch 10kg
x 3
09/08/2022
500m row
10 O/H lunges + 5 burpees x 5
500m row
10 alt DB snatch + 5 burpees x 5
500m row
10 single DB thruster + 5 burpees x 5
500m row
Pace 2:20/500m
04/11/2022
Conditioning:
15-12-9-6-3
Power clean 25-35kg
Front squat 25-32.5kg
Push press 20-25kg
TTDB
Intensity:
45 sec bike/ski + 45 sec burpees + 30 sec rest
45 sec bike/ski + 45 sec db snatch 10kg + 30 sec rest
45 sec bike/ski + 45 sec db step ups 7.5kg + 30 sec rest
X 4