WAYNE BALLANCE
14/04/2021
Conditioning:
8-12-16-12-8
Calories
Deadlifts 45kg
Push press 25kg
Lunges 25kg
HIIT:
4 min AMRAP 2 min rest x 3
10 burpees
10 slams
10 ball step ups
Scores: 1+21 / 1+16 / 1+9
24/04/2021
Resistance:
10 burpees (off plate)
10 deadlifts 55kg
10 clean & press 7.5kg
10 DB step ups 7.5kg
10 press ups
x 3
Conditioning:
15 thrusters
20 lunges
x 5
Intensity:
9 min ladder:
3-6-9-12-etc plate snatch 10kg
6-12-18-24-etc plate jack
30/04/2021
Resistance:
20-15-10-5
Deadlifts (up to 60kg)
Press ups
20-15-10-5
Squats (up to 50kg)
TRX row
Intensity:
3:00 on 2:00 off x 6
10 burpees
10 push press 7.5kg
20 snatch 7.5kg
Max cals
10 box jumps
10 slams
20 step ups
Max cals
07/05/2021
Warm up:
Squats + TRX row + press ups
10 x 2
Work:
Circuit x 3
15 cal bike
Circuit x 2
30 cal bike
Circuit x 1
45 cal bike
Circuit:
5 burpee box jumps
10 deadlifts 50kg
15 clean & press 7.5kg DB
Finisher:
9 min ladder: 3-6-9-12-etc
Slams + ball lunge each leg
13/05/2021
Resistance:
Deadlifts 65kg
Chest press 15kg DB
10 x 3
Squats 55kg
TRX row
10 x 3
Shoulder press 20kg
Tricep dips BW
10 x 3
Intensity:
Every 90 seconds x 16:
5 cal + 5 box jumps
5 cal + 5 DB clean & press
5 cal + 5 DB step ups
5 cal + 5 DB snatch
(increased to 6 + 6 for rounds 2 & 3)
21/05/2021
5 min AMRAPs 2 min rest x 6
AMRAP 1:
10 cal bike
10 DB hang squat clean
10 DB push press
AMRAP 2:
10 cal ski
10 thrusters
10 lunges
AMRAP 3:
10 burpees
10 DB snatches
10 DB step ups
28/05/2021
Buy in: 50 cal bike
5 DB clusters
5 burpees
x 10
5 DB snatch
5 box jumps
x 10
Buy out: 50 cal bike
Finisher:
9 min ladder: 3-6-9-12-etc
Ski cals + slams
04/06/2021
Conditioning:
30-20-10
Cal bike + lunges
Resistance:
Deadlifts 75kg + HR press ups
10 x 3
Squats 55kg + 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
*Complex:
Squat clean
Thruster
Push press
11/06/2021
Resistance:
20-15-10-5
Deadlifts 50-75kg
Hand release press ups
Sit ups
Intensity:
6 x 3 min work 2 min rest alternating:
10 burpees
10 DB push press
20 DB snatches
Max cal ski
Scores: 11 / 7 / 7
10 box jumps
10 BB thrusters
20 BB lunges
Max cal bike
Scores: 5 / 4 / 3
MOBILITY:
02/07/2021
10 cal bike
10 ground to overhead
10 lunges
x 3
Intensity:
400m ski
16-12-8
DB clean and press + DB step up
400m ski
16-12-8
Burpees + DB thrusters
400m ski
16-12-8
Box jumps + DB snatch
16/07/2021
Warm up:
1km ski + 5 burpees every 200m
Conditioning:
E5MOM x 6
8 GTOH 20kg
10 lunges 20kg
12 burpees
10 lunges 20kg
8 GTOH 20kg
Intensity:
10 cal bike
20 hang snatch 10kg
10 cal bike
Rest 2 min
x 3
Scores: 2:45 / 2:43 / 2:33
21/07/2021
Warm up:
Deadlifts
Press ups
TRX row
10 x 3
Conditioning:
10 GTOH 25kg
10 box jumps
20 DB step up
20 cal bike
Repeat:
8-8-16-16
6-6-12-12
4-4-8-8
2-2-4-4
Intensity:
10 snatch
10 thruster
10 push press
Left & right
Max effort ski cal
Scores: 11 / 10 / 7
30/07/2021
6 x 3 min AMRAP 2 min rest
AMRAP 1:
10 cal bike
15 KB squats
20 KB swings
Scores: 2+3 / 2+0
AMRAP 2:
10 burpees
15 push press
20 step ups
Scores: 2+3 / 1+25
AMRAP 3:
10 cal ski
15 press ups
20 snatches
Scores: 2+0 / 1+25
05/08/2021
Conditioning:
20 cal bike
20 step ups
10 box jumps
x 3
Intensity:
250m ski
12 burpees
12 deadlifts 60kg
12 thrusters 7.5/10kg
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
Finisher:
Triple tabata:
Plate snatch + plate jack + plate run
13/08/2021
Conditioning:
10 DB complex* 7.5kg
10 cal bike
10 box jump
x 3
*complex: clean / lunge L+R / push press
Resistance:
20-15-10-5
Deadlifts 60kg
Press ups
Bent over row 30kg
Intensity:
3 min AMRAP 2 min rest x 3
6 burpees
8 DB thrusters 7.5kg
10 cal ski
18/08/2021
10 cal bike
10 deadlifts 60kg
10 TRX
x 5
Intensity:
10 DB complex*
20 DB step ups
10 burpees
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
*complex: double snatch / thruster / push press 7.5/10kg
26/08/2021
Conditioning:
4-8-12-16-12-8-4
Cal bike
Deadlifts
Lunges
Intensity:
Couplet x 3
400m ski
Couplet x 2
800m ski
Couplet x 1
1200m ski
Couplet:
6 GTOH 25kg
6 burpee box jumps
01/09/2021
Conditioning:
10 cal ski
15 cal bike
10 cal ski
Rest 2 min
x 2
10 cal bike
15 cal ski
10 cal bike
Rest 2 min
x 2
Resistance:
20-15-10-5
Deadlifts 65kg 10 x 3
HR press ups
Intensity:
12 burpees
12 GTOH
24 lunges
x 3
09/09/2021
Resistance:
18-15-12-9
Power cleans 25kg
Front squats 25kg
HR press ups
TTDB
Intensity:
3 min work 2 min rest x 3
10 burpees
10 push press 20kg
20 lunges 20kg
Max effort ski
Scores: 10/8/6
10 box jumps
10 DB thrusters 7.5kg
20 step ups
Max effort bikes
Scores: 2/2/6
15/09/2021
Conditioning:
40-30-20-10
Cal bike + high step ups
Intensity:
1-2-3-3-2-1
Barbell complex* 25kg
4-8-12-12-8-4
Burpee box jumps
*complex:
6 power cleans
5 thrusters
4 lunges
3 push press
22/09/2021
Conditioning:
20 cal bike
10 GTOH 25kg
20 lunges 25kg
x 5
Intensity:
10 DB clusters 10kg-12.5kg
10 burpees
10 TTDB
20 cal ski
Repeat:
8-8-8-16
6-6-6-12
4-4-4-8
2-2-2-4
30/09/2021
Conditioning:
500m ski
20 GTOH 30kg
5 burpees
500m ski
15 GTOH 30kg
10 burpees
500m ski
10 GTOH 30kg
15 burpees
500m ski
5 GTOH 30kg
20 burpees
Intensity:
10 cal bike
20 hang snatch 12.5kg
10 cal bike
Rest 2 min
x 3
Time: 2:39 / 2:15 / 2:03
06/10/2021
Resistance:
20-15-10-5
Power cleans + push press
20-15-10-5
Thrusters + TTDB
Conditioning:
20 cal bike
20 lunges 25kg
10 x 3
Intensity:
10 DB burpee step over
10 box jumps
20 alt DB snatches
x 2
13/10/2021
Conditioning:
Circuit x 3
15 cal bike
Circuit x 2
30 cal bike
Citcuit x 1
45 cal bike
Circuit:
10 power cleans
10 thrustres
10 lunges
@30kg
Intensity:
10-8-6-4-2
DB burpee step up
DB GTOH
TTDB
03/11/2021
Conditioning:
20-16-12-8-4
Cal bike
KB swing
KB step up
Intensity:
3 min work 2 min rest x 6
10 power cleans 30kg
10 push press 30kg
20 lunges 30kg
Max cal bike
Scores: 18.4 / 8.3 / 7.7
10 burpees
10 DB thrusters 10kg
20 DB snatches 10kg
Max cal ski
Scores: 12 / 3 / 6
10/11/2021
Conditioning:
Buy in: 25 cal ski
10 deadlifts 60kg
10 HR press ups
10 TTDB
x 5
Buy out: 25 cal ski
Intensity:
Every 90 seconds x 20
6 cal bike + 6 DB clean & press
6 cal bike + 6 DB step ups
6 cal bike + 4 burpees
6 cal bike + 6 DB snatch
18/11/2021
50 cal bike
5 power cleans 35kg
5 burpee over bar
x 10
5 DB clusters 10kg
5 box jumps
x 10
50 cal ski
24/11/2021
Conditioning:
25 cal ski
25 step ups
25 power cleans 35kg
20 cal ski
20 step ups
20 hang squat cleans 35kg
15 cal ski
15 step ups
15 thrusters 30kg
10 cal ski
10 step ups
10 clusters 30kg
5 cal ski
5 step ups
5 GTOH 30kg
Intensity:
10 cal bike
20 snatch 10kg
10 cal bike
Rest 2 min
x 3
Scores: 2:32 / 2:06 / 1:55
02/12/2021
Conditioning:
24 cal bike
6 barbell complex* 30kg
24 lunges
x 4
*complex: deadlift + power clean + thruster + push press
Intensity:
10 DB burpee step over 10kg
10 box jumps
20 DB snatch 12.5kg
x 3
08/12/2021
Conditioning:
500m ski
20 GTOH 30kg
5 burpee over bar
500m ski
15 GTOH 35kg
10 burpee over bar
500m ski
10 GTOH 35kg
15 burpee over bar
500m ski
5 GTOH 5kg
20 burpee over bar
Intensity:
10 min AMRAP:
10 cal bike
10 box jumps
(5 rounds + 9 cal)
15/12/2021
Conditioning:
16 cal bike
12 power cleans 30kg
8 thrusters 30kg
4 lunges each leg 30kg
x 4
Intensity:
1 min max efforts:
DB step ups (20/20/20)
Burpees (12/13/12)
DB snatches (18/20/19)
Box jumps (13/15/11)
Cal ski (10/10/11)
20/12/2021
5 min AMRAP 2:30 min rest x 6
AMRAP 1
10 cal bike
10 power cleans 35kg
10 DB thruster 12.5kg
Scores: 2+9 / 1+23
AMRAP 2
10 cal ski
10 press ups
10 DB snatch 15kg
Scores: 2+18 / 2+7
AMRAP 3
10 burpees
10 push press 30kg
10 DB step up 12.5kg
Scores: 1+14 / 1+13
29/12/2021
Conditioning:
10 cal ski
15 cal bike
10 cal ski
Rest 2 min
x 2
10 cal bike
15 cal ski
10 cal bike
Rest 2 min
x 2
Intensity:
12 DB snatch
10 DB thruster
8 DB burpee box over
1:1 work:rest
x 4