SMITHA 2021
04/01/2021
Squats + lunges
10 x 3
Flyes 2.5kg + chest press 15kg
10 x 3
TRX rows + shoulder press 8kg
10 x 3
10 cal bike
20 step ups
x 3
12-10-8
Walkouts
5kg slams
12-10-8
Leg raises
Sit ups
13/01/2021
5 walkouts
10 plank shoulder taps
15 squats
20 glute bridges
x 2
2 min cardio effort
(jog-skaters-jumping jacks x 2)
12 step ups
12 thrusters
12 press ups
12 sit ups
12 burpees
x 3
30 seconds plank
30 seconds side plank RHS
30 seconds side plank LHS
x 3
18/01/2021
Warm up:
20 step ups
15 glute bridges
x 2
10 squats
10 walkouts
10 press ups
10 sit ups
x 3
10 DB complex*
10 Burpees
x 4
*complex:
curl, lunge right, lunge left, push press
Finisher:
45:15 x 3
High knee run
Speed skaters
Drop squats
21/01/2021
Warm up:
40 step ups + 20 thrusters
30 step ups + 15 thrusters
20 step ups + 10 thrusters
Circuit:
10 press ups
10 DB row
10 tricep dips
30 second plank
x 3
Finisher:
10 burpees
20 DB squats
10 DB clean and press
20 drop squats
x 3
25/01/2021
Warm up:
5 walkouts
10 plank taps
10 step ups
x 3
Dumbbell squats
Glute bridges
10 x 3
Press ups
Dumbbell bent over row
10 x 3
Dumbbell lunges
Dumbbell shoulder press
10 x 3
Dumbbell bicep curls
Tricep dips
10 x 3
Finisher:
10 DB snatch right arm
10 thruster right arm
20 drop squats
10 DB snatch left arm
10 thruster left arm
20 skaters
x 3
28/01/2021
Supersets:
20-15-10-5
DB squats
Press ups
20-15-10-5
Shoulder press
Sit ups
Conditioning:
1:30 cardio effort
(30s skaters 30s drop squats 30s skaters)
20 lunges
x 4
HIIT:
15-12-9
DB curl + press
Walkout + jump + turn
15-12-9
DB thrusters
Burpees
01/02/2021
Supersets:
Single leg glute bridges x 10
Bent over row x 15
x 3
Split squats x 10
Press ups x 15
x 3
Step up x 10
Shoulder press x 15
x 3
HIIT:
10 walkout + jump
15 burpees
20 snatch
25 drop squats
x 3
Core:
20 second side plank
10 leg raises
20 second plank
x 2
08/02/2021
Supersets:
Squats x 10
Single leg glute bridges x 10
x 3
Press ups x 10
Bent over row x 10
x 3
Bicep curls x 10
Tricep dips x 10
x 3
Conditioning:
1:30 cardio effort
(30s high knee jog / 30s skaters / 30s drop squats)(
20 step ups
x 4
Finisher:
10 snatch right arm
10 push press right arm
10 lunges right leg
10 snatch left arm
10 push press left arm
10 lunges left leg
x 3
19/02/2021
Part One:
10 walkouts
10 DB squats
10 DB push press
10 press ups
10 sit ups
x 4
Part Two:
2 min cardio effort
(30s high knee jog / 30s skaters x 2)
20 lunges
x 3
Finisher:
15-12-9-6-3
Burpee
DB cluster
Drop squat
22/02/2021
Warm up:
5 walkouts
20 jumping jacks
5 walkouts
15 drop squats
5 walkouts
10 squat jumps
Resistance:
20-15-10-5
DB squats
Press ups
20-15-10-5
DB RDL
DB push press
20-15-10-5
DB lunges
Bent over DB row
HIIT:
10 snatch RHS
10 thruster RHS
10 burpees
10 snatch LHS
10 thruster LHS
10 drop squats
x 4
26/02/2021
Part One:
2 min cardio effort
(jog/skater/jog/skater 30/30/30/30)
30 step ups
20 shoulder press
10 sit ups
x 3
Part Two:
5 double DB snatch
5 burpees
x 10
5 DB clusters
5 squat jumps
x 10
Part Three:
3 walkouts
30 plank shoulder taps
2 wlakouts
20 plank shoulder taps
1 walkout
10 plank shoulder tap
02/03/2021
10 DB clean and press
10 DB squats
30 mountain climbers (each)
x 2
10 burpees
10 snatches (each)
30 drop squats
x 2
10 DB thrusters
10 DB lunges (each)
30 high knees (each)
x 2
X 2
05/03/2021
Circuit:
10 walkouts
10 squats
10 shoulder press
10 press ups
10 leg raises
x 4
Conditioning:
1:20 cardio effort
20 lunges
x 5
HIIT:
15-12-9-9-6-3
Double snatch
Burpees
DB thruster
08/03/2021
Resistance:
10 walkouts
15 squats
20 single push press
x 3
10 press ups
15 sit ups
20 step ups
x 3
HIIT:
10 snatch RHS
10 thruster RHS
10 lunges RHS
10 snatch LHS
10 thruster LHS
10 lunges LHS
x 5
Tabata:
20:10 x 8
Mountain climbers + skaters
High knee run + drop squats
18/03/2021
Resistance:
40 mountain climbers
30 step ups
20 squats
15 press ups
10 clusters
x 3
Conditioning:
1:20 cardio effort
20 lunges
x 4
Core:
Hollow + plank
30 seconds x 3
29/03/2021
Supersets:
Step ups
Bent over row
10 x 3
Single RDL
Chest press
10 x 3
Single glute bridges
Shoulder press
10 x 3
HIIT:
15-12-9-6-3
Burpees
Double snatch
Thruster
05/04/2021
Resistance:
15 burpees
30 DB squats
30 step ups each leg
15 burpees
30 DB chest press
30 DB rows
15 burpees
30 DB RDL
30 Glute bridges
HIIT:
12 min ladder:
3-6-9-12-etc
Double DB snatch
Double DB thruster
Sit ups
Core:
30 sec side plank
30 sec hollow
30 sec side plank
x 2
12/04/2021
Resistance:
5 cal bike
10 deadlfts 20kg
10 chest press 10kg
x 2
5 cal bike
10 squats 15kg
10 TRX row
x 2
X 2
HIIT:
4 min AMRAP 2 min rest x 3
10 burpees
10 slams
10 ball lunges
19/04/2021
Resistance:
Deadlifts 25kg 10 x 3
Split squats BW 10 x 3
TRX row
Bench press 10kg
10 x 3
Shoulder press 8kg 10 x 3
Bicep curls 8kg
Tricep dips
10 x 3
HIIT:
12 min ladder:
3-6-9-12-etc
Cal bike
Snatch
Step up
27/04/2021
Resistance:
Deadlifts 25kg + Chest press 5kg
10 x 3
Squats 20kg + TRX row
10 x 3
Bicep curl 6kg + tricep dips
10 x 3
Conditioning:
10 cal bike
20 lunges
x 3
Intensity:
10 burpee step ups
15 box jumps
20 single thrusters
x 3
06/05/2021
Resistance:
KB squats 12kg + Chest press 5kg
10 x 3
Squats 15kg + TRX row
10 x 3
Bicep curl 8kg + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 6
10 burpees
10 push press
20 snatches
Max cals
10 slams
10 box jumps
20 step ups
Max cals
13/05/2021
Resistance:
Squats 12kg KB
Chest press 5kg DB
10 x 3
Split squats
TRX row
10 x 3
Bicep curls 8kg
Tricep dips
10 x 3
Intensity:
4 min AMRAP 2 min rest x 4
AMRAP 1:
6 burpees
8 DB thrusters
10 DB step ups
AMRAP 2:
6 box jumps
8 DB snatch
10 DB lunges
20/05/2021
Resistance:
KB squats + KB RDL + BW glute bridges
10 x 3
Chest press 5kg + TRX row
10 x 3
Conditioning:
5 cal bike
10 DB step ups
x 5
Intensity:
9 min ladder: 3-6-9-12-etc
Ski cals
Slams
Box jumps
25/05/2021
Resistance:
8kg KB squats + RDL + bridges
10 x 3
5kg DB chest press + TRX row
10 x 3
Intensity:
Circuit x 3
8 cal bike
Circuit x 2
16 cal bike
Circuit x 1
24 cal bike
Circuit:
6 cal ski
8 burpees
10 DB thrusters
10 DB step ups
01/06/2021
Resistance:
Deadlifts 16kg KB
Chest press 5kg
10 x 3
Squats 15kg
TRX row
10 x 3
Conditioning:
Buy in: 24 cal bike
6 DB clusters
6 burpees
x 6
6 DB snatch
6 box jumps
x 6
Buy out: 24 cal bike
Core:
12 rainbow slams
30 hollow hold
08/06/2021
Resistance:
KB squat
KB RDL
Glute bridge
10 x 3
Chest press 5kg
TRX row
10 x 3
Conditioning:
6 cal ski
8 barbell thrusters
10 barbell lunges
x 4
6 cal bike
8 DB clean and press
10 DB step ups
x 4
Core:
10 sit ups
10 rainbow slams
30 sec hollow
x 3
15/06/2021
Resistance:
Deadlifts 16kg + chest press 5kg
10 x 3
Squats 15kg + TRX row
10 x 3
Bicep curls 6kg + Tricep dips
10 x 3
Conditioning:
10 cal bike
20 step ups
x 3
Intensity:
12 min ladder: 3-6-9-12-etc
Ski cal
Slam
Ball lunges
22/06/2021
Resistance:
KB deadlifts 16kg
Chest press 5kg
TRX row
10 x 3
Intensity:
300m ski
15-12-9
DB clean & press + DB step ups
300m ski
15-12-9
DB snatch + burpee
300m ski
15-12-9
DB thrusters + box jumps
Core:
10 rainbow slams
30 sec side plank
x 4
02/07/2021
Resistance:
Squat 15kg
Press up
TRX row
10 x 3
Conditioning:
10 clean & press
20 lunges
x 5
Intensity:
10 complex*
10 DB step ups
10 burpees
10 cal ski
Repeat:
8-8-8-8
6-6-6-6
4-4-4-4
2-2-2-2
Complex:
double snatch + thruster + push press
06/07/2021
Resistance
KB squat 10 x 3
Chest press 5kg
Flyes 2.5kg
10 x 3
Bent over row 5kg 10 x 3
Bicep curls 6kg
Tricep dips
10 x 3
Intensity:
5 cal bike
15-15-15
5 cal bike
12-12-12
5 cal bike
9-9-9
5 cal bike
6-6-6
5 cal bike
3-3-3
Thrusters - Lunges - Burpees
14/07/2021
Resistance:
KB deadlift 16kg
Press up
TRX row
10 x 3
Conditioning:
10 cal bike
10 DB clean and press
20 DB step ups
Intensity:
6 cal ski
8 push press
10 sit ups
x 4
6 burpee box jump
8 plate snatch
10 leg raises
x 4
20/07/2021
Resistance:
Deadlifts 16kg
Press ups
TRX row
10 x 3
Conditioning:
6 clean and press 6kg
8 lunges 6kg
10 burpees
8 lunges 6kg
6 clean and press 6kg
Rest 1 min
x 4
Intenisty:
6 cal ski
12 snatches
6 cal ski
Rest 2 min
x 3
Core:
Plank + hollow
Side plank + hollow
Side plank + hollow
26/07/2021
Resistance:
Deadlifts 16kg KB 10 x 3
Chest press 5kg
Flyes 2.5kg
10 x 3
TRX row 10 x 3
Shoulder press 6kg 10 x 3
Conditioning:
5 cal bike
10 DB step ups
x 5
Intensity:
1 min max effort:
Clusters
BW lunges
Press ups
Cal ski
Rest
x 3
05/08/2021
Conditioning:
6 cal bike
8 thrusters
10 step ups
x 4
Resistance:
Deadlifts 16kg
Chest press 5kg
10 x 3
Squats 15kg
TRX row
10 x 3
Intensity:
250m ski
12 burpees
12 clusters
12 box jumps
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
10/08/2021
Warm up:
5 cal bike
10 KB squats
10 KB RDL
x 3
Resistance:
Lunges 10kg 10 x 3
Flye 2.5kg
DB chest press 5kg
10 x 3
Clean and press 6kg
TRX row
10 x 3
Bicep curls 6kg
Tricep dips
10 x 3
Intenisty:
10-8-6-4-2
Cal ski
DB cluster
Burpee
17/08/2021
200m ski
15 KB deadlifts
15 press ups
15 DB step ups (each)
Repeat:
200-12-12-12
200-9-9-9
200-6-6-6
200-3-3-3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
8 thrusters
10 snatches
24/08/2021
Warm up:
5 cal bike
5 walkouts
x 5
Resistance:
KB squats 12kg
KB RDL 12kg
BW lunges
10 x 3
Flyes 2.5kg
Chest press 5kg
10 x 3
TRX row
Clean and press 8kg
10 x 3
Tricep dips
Bicep curls 6kg
10 x 3
Intensity:
12 min ladder:
4-8-12-16-etc
Cal ski
Slams
Ball step ups (each leg)
31/08/2021
Conditioning:
4-8-12-16-12-8-4
Cal ski
Plate snatch
Lunge
Resistance:
KB squat + KB RDL 10 x 3
Press up + TRX row 10 x 3
Shoulder press 6kg 10 x 3
Intensity:
10 min timer:
25 cal bike then AMRAP:
6 burpees
8 thrusters
07/09/2021
Conditioning:
16-12-8-4
Cal bike
Step ups each leg
Resistance:
KB squat + KB RDL 10 x 3
DB flyes + DB chest press 10 x 3
TRX row + Clean & press 6kg 10 x 3
Intensity:
200m ski
12 snatch + push press RHS
12 snatch + push press LHS
12 box jumps
Repeat:
200-9-9-9
200-6-6-6
200-3-3-3
200-0-0-0
14/09/2021
Conditioning:
6 cal bike
9 cal ski
6 cal bike
Rest 2 min
x 2
6 cal ski
9 cal bike
6 cal ski
Rest 2 min
x 2
Resistance:
KB squats 16kg
Chest press 5kg
TRX row
10 x 3
Intensity:
6 burpees
8 clean and press
10 lunges
x 4
20/09/2021
Conditioning:
16-12-8-4
Cal bike
KB goblet squats
Press ups
Resistance:
Deadlifts 20kg 10 x 3
TRX row 10 x 3
Shoulder press 8kg 10 x 3
Intensity:
300m ski
20 DB snatch
10 thruster
5 burpee box jumps
x 3
28/09/2021
Conditioning:
250m ski
20 lunges
15 press ups
10 burpees
x 3
Resistance:
Deadlifts 20kg 10 x 3
Clean & press 6kg + TRX row
10 x 3
Intensity:
6 cal bike
12 snaches
6 cal bike
Rest 2 min
x 3
05/10/2021
Warm up:
200-160-120-80-40m ski
20-16-12-8-4 step ups
Resistance:
KB squats + KB RDL 8kg 10 x 3
Deadlifts 20kg 10 x 3
TRX Row + Press ups 10 x 3
Intensity:
10 clean + press 8kg
10 lunges (each)
10 burpees
10 cal bike
Repeat:
8-8-8-8
6-6-6-6
4-4-4-4
2-2-2-2
12/10/2021
Warm up:
600m ski + 3 walkouts EMOM
Conditioning:
Circuit x 3
8 cal bike
Circuit x 2
16 cal bike
Circuit x 1
24 cal bike
Circuit:
10 deadlifts
10 row
10 clean and press
10 lunges
Intensity:
5 burpees
10 box jumps
20 single snatch
x 3
18/10/2021
Conditioning:
6 cal bike
8 KB squats
10 step ups
x 4
Resistance:
Deadlifts 20kg 10 x 3
Pec flye 2.5kg + chest press 5kg 10 x 3
TRX row 10 x 3
Intensity:
3 min work 2 min rest
10 burpees
10 push press
20 snatches
Max cal ski
Scores: 9/7/7
02/11/2021
Conditioning:
250m ski
20 DB step up
15 DB clean + press
10 burpees
x 3
Resistance:
Deadlifts 20kg 10 x 3
Pec flye 2.5kg + chest press 5kg 10 x 3
TRX row 10 x 3
Intensity:
6 cal bike
12 snatches
6 cal bike
Rest 2 min
x 3
09/11/2021
Conditioning:
16-12-8-4
Cal bike + step ups each leg
Resistance:
KB squats + RDL
10 x 3
Press ups + TRX row
10 x 3
Intensity:
200m ski
12 DB snatch + push press RHS
12 DB snatch + push press RHS
12 box jumps
Repeat:
200-9-9-9
200-6-6-6
200-3-3-3
16/11/2021
Conditioning:
6 cal bike
9 cal ski
6 cal bike
Rest 2 min
x 2
6 cal ski
9 cal bike
6 cal ski
Rest 2 min
x 2
Resistance:
Deadlifts 25kg 10 x 3
Flye 2.5kg + Chest press 5kg
10 x 3
Bent over row 15kg 10 x 3
Intensity:
10-8-6-4-2
DB cluster
Step up
Burpee
Sit up
23/11/2021
Conditioning:
10 cal ski
20 DB step ups
30 deadlifts 25kg
10 cal ski
20 DB step ups
30 squats 15kg
10 cal ski
20 DB step ups
30 chest press 5kg
10 cal ski
20 DB step ups
30 bent over row 15kg
10 cal ski
20 DB step ups
30 shoulder press 8kg
Intensity:
5 cal bike
10 DB snatch
5 cal bike
Rest 2 min
x 3
30/11/2021
Conditioning:
5 cal ski
5 DB complex
10 burpees
x 5
Resistance:
Deadlifts 25kg 10 x 3
Flye 2.5kg + Chest press 5kg
10 x 3
DB row 5kg 10 x 3
Intensity:
10-8-6-4-2
Slams
Ball step ups
Box jumps
Cal bike
07/12/2021
Warm up:
12-8-4
Cal bike + step ups each leg
Resistance:
Deadlifts 25kg 10 x 3
Flyes 2.5kg + chest press 5kg
10 x 3
TRX row 10 x 3
Intensity:
200m ski
20 burpees
5 slams
200m ski
15 burpees
10 slams
200m ski
10 burpees
15 slams
200m ski
5 burpees
20 slams
200m ski
Core:
10 crunch-extension
30 sec plank
x 3
14/12/2021
Conditioning:
12-9-6-3
Cal bike + KB step ups
Resistance:
Deadlifts 25kg 10 x 3
Flyes 2.5kg + Chest press 5kg
10 x 3
Bent over row 15kg 10 x 3
Intensity:
1 min max effort x 3:
DB step ups
Burpees
DB snatch
Cal ski
Box jumps
Rest
20/12/2021
Conditioning:
8 cal bike
12 clean and press 8kg
16 lunges 8kg
x 4
Resistance:
Deadlifts 25kg 10 x 3
Press ups + B/O row 15kg
10 x 3
Bicep curls 8kg + Tricep dips
10 x 3
Intensity:
10 min AMRAP:
6 cal ski
8 slams
10 drop squats
04/01/2022
Conditioning:
10 DB complex*
10 burpees
10 cal ski
x 3
*complex: clean / lunge L+R / push press
Resistance:
Deadlifts 25kg 10 x 3
Bench press 15kg 10 x 3
TRX row 10 x 3
Bicep curls 8kg
Tricep dips
10 x 3
Intensity:
12 min AMRAP:
6 cal bike
8 box jumps
10 slams