SMITHA 2020
10/09/2020
5 cal bike
10 chest press
20 squats
x 5
5 burpees
10 push press
20 lunges
x 5
Finisher:
10 snatch right arm
10 thrusters right arm
10 snatch left arm
10 thrusters left arm
x3
15/09/2020
10 calories
30 deadlifts
30 sit ups
10 calories
30 push press
30 step ups
10 calories
30 thrusters
30 leg raises
10 calories
30 clean and press
30 squats
Finisher:
15 DB snatch
12 box jumps
9 burpees
12 min AMRAP
17/09/2020
20-15-10-5
Deadlifts
Push press
20-15-10-5
Squats
Chest press
20-15-10-5
Lunges
TRX row
20-15-10-5
Sit ups
Russian twists
Finisher:
3-6-9-12-etc plate snatch
6-12-18-24-etc plate jacks
6 min ladder
24/09/2020
18-15-12-9-6-3
Deadlifts
Push press
Box jumps
Sit ups
Finisher:
6 devil press
8 cal bike
10 step ups
x 4
28/09/2020
Squats 15kg 10 x 3
Split squats 5kg 10 x 3
RDL 15kg 10 x 3
Chest press 10kg 10 x 3
Pec flyes 2.5kg 10 x 3
TRX row 10 x 3
Shoulder press 6kg 12 x 3
Bicep curls 6kg ss Tricep dips 10 x 3
Finisher:
10 min AMRAP:
3-6-9-12-etc
Cal bike
DB snatch
Core:
10 leg raises
20 Russian twists
30 second plank
x 3
02/10/2020
Every 5 minutes complete:
5 cal bike
10 box jumps
20 squats 15kg
5 cal bike
10 box jumps
20 push press 6kg
5 cal bike
10 box jumps
20 leg raises
x 2
Finisher:
15 burpees
30 snatches
30 lunges
10 burpees
20 snatches
20 lunges
5 burpees
10 snatches
10 lunges
06/10/2020
Warm up: Assault bike
Squats 15kg x 10
RDL 15kg x 10
x 3
Step ups 10 x 3
Flye 2.5kg x 10
Chest press 5kg DB x 10
x 3
TRX row 10 x 3
Bicep curl 6kg x 10
Tricep dips x 10
x 3
Finisher:
10-9-8-7-6-5-4-3-2-1
Clean and press
Burpees
Sit ups
09/10/2020
Squats 10kg 10 x 3
Step ups 2.5kg 10 x 3
Pec flyes 2.5kg
Superset chest press 10kg 10 x 3
TRX row 10 x 3
Upright row 6kg 10 x 3
Front raise 4kg
Superset seated shoulder press 2.5kg 10 x 3
Bicep curls 6kg
Superset tricep dips 10 x 3
Finisher:
30:30 air bike
x 6
15/10/2020
6-9-12-15-12-9-6
Cal bike
Sit ups
Clean and press
Lunges
Finisher:
10 burpee step overs 2.5kg DB
10 box jump overs
10 thrusters 2.5kg DB
x 3
19/10/2020
Squats 15kg 10 x 3
Split squats 5kg 10 x 3
Pec flyes 2.5kg x 10
Chest press 10kg x 10
Superset x 3
TRX row 10 x 3
Shoulder press 2.5kg 10 x 3
Bicep curl 6kg 10 x 3
Finisher:
3 min work 1 min rest x 2
10 plate snatch
10 burpees
10 sit ups
Max cal bike
10 box jump
10 thrusters
10 sit ups
Max cal bike
22/10/2020
4 min work 2 min rest x 6
15 squat 15kg
15 shoulder press 6kg
15 sit ups
Max effort bike
20 lunges 10kg
15 press ups
15 leg raises
Max effort bike
Alternate the circuits, three time each
Finisher:
3-6-9-12-etc 15 min ladder
Plate snatch
Burpee
Box jump
29/10/2020
10 squats 15kg
10 push press 6 kg
10 burpee box jumps
x 3
0.4 mile bike
10 squats 15kg
10 push press 6 kg
10 burpee box jumps
x 2
0.8 mile bike
10 squats 15kg
10 push press 6 kg
10 burpee box jumps
x 1
1.2 mile bike
Finisher:
30 - 20 - 10
Leg raises
Step ups
Core:
10 sit ups
20 twists
30 sec plank
x 3
02/11/2020
10 cal bike
10 deadlifts
10 box jumps
x 3
10 cal bike
10 squats
10 push press
x 3
10 cal bike
10 press ups
10 step ups
x 3
10 cal bike
10 TRX row
10 burpees
x 3
10 cal bike
09/11/2020
10 walkouts
10 step ups each leg
8 walkouts
8 step ups each leg
6 walkouts
6 step ups each leg
4 walkouts
4 step ups each leg
2 walkouts
2 step ups each leg
10 squats
10 press ups
10 shoulder press
10 bicep curls
10 tricep dips
30 second plank
x 3
3-6-9-12-etc
DB snatch
DB lunge
Bupree
12 min ladder
15 leg raises
30 plank shoulder taps
x 3
12/11/2020
5 walkouts
30 sec jog
5 walkouts
30 sec jumping jacks
x 3
10 RDL
15 squats
20 step ups
x 3
10 flyes
15 press ups
20 kneeling shoulder press
x 3
10 leg raises
15 crunches
20 twists
x 3
Finisher:
5 snatch right arm
5 thruster right arm
5 push press right arm
5 snatch left arm
5 thruster left arm
5 push press left arm
10 burpees
x 3
16/11/2020
24 step ups
20 lunges
16 squats
12 squat jumps
x 3
8 shoulder press
10 snatch RHS
12 sit ups
8 press ups
10 snatch LHS
12 leg raises
x 3
40 seconds burpees
30 seconds mountain climbers
20 second hollow hold
x 3
19/11/2020
20-15-10-5
Squats
Press ups
20-15-10-5
Step ups
Bent over row
20-15-10-5
Lunges
Sit ups
50-20-20
50-15-15
50-10-10
Jacks - burpees - push press
20 plank taps
30 sec hollow hold
x 3
23/11/2020
15 burpees
30 squats
30 sit ups
15 burpees
30 press ups
30 step ups each leg
15 burpees
30 bent over rows
30 leg raises
15 burpees
30 shoulder press
30 lunges each leg
20 plank taps
30 sec side plank
x 2
20 Russian twists
30 sec side plank
x 2
26/11/2020
20-15-10-5
Sgl DB snatch
Sgl leg RDL
20-15-10-5
Sgl DB push press
Lunge
40 jumping jacks
30 step ups
x 3
15-12-9
Burpee
Sgl DB thruster
15-12-9
Walkout
Squat jumps
30/11/2020
10 RDL right leg
10 lunge right leg
10 squats
10 RDL left leg
10 lunges left leg
10 squats
x 3
10 flyes
10 press ups
x 3
10 lateral raises
10 shoulder press
x 3
Finisher:
50-20-20
50-15-15
50-10-10
50-5-5
jacks - burpees - snatch each arm
03/12/2020
10 squats 20kg
10 RDL 12kg
20 step ups
10 box jumps
x 3
10 chest press 15kg
10 TRX row
10 Shoulder press 6kg/10kg
20 snatches 5kg
x 3
10 leg raises
10 sit ups
20 twists 2.5kg
30 mountain climbers (each side)
x 3
Finisher:
3-6-9-12-etc
Slam
Lunge
Cal bike
10/12/2020
Squats 15kg 10 x 3
Lunges 10kg 10 x 3
RDL 12kg 10 x 3
Chest press 15kg
TRX row
10 x 3
Lateral raises 2.5kg
Shoulder press 6kg
10 x 3
Bicep curls 6kg
Tricep dips
10 x 3
Finisher:
8 DB burpee step ups
12 box jumps
16 thrusters 2.5kg
10 x 3
14/12/2020
20-15-10-5
Squats 20kg
TRX row
20-15-10-5
Step ups
Press ups
10 cal bike
20 overhead lunges (5kg plate)
x 3
Finisher:
15 - 12 - 9
Box jumps
Plate snatch
15 - 12 - 9
Burpees
BB thruster 6kg