EMMA FOLEY
21/12/2024
Conditioning:
5 calorie bike
10 step ups
X 3
Resistance:
Deadlift 17kg 10 x 3
Bench press 7kg 10 x 3
Row 15kg 10 x 3
Shoulder press 6kg 10 x 3
Pull-down 20kg 10 x 3
Intensity:
1:30 work + 1:00 rest x 3
5 box burpees
10 DB snatch 2.5kg
Max cal ski effort: 4/6/6
04/01/2024
Conditioning:
10 cal row + 10 lunges x 2
Resistance:
Deadlift 17kg 10 x 3
Press up + TRX row 10 x 3
Shoulder press 4kg + pulldown 20kg 10 x 3
Plank + hollow hold 30 sec x 3
Intensity:
4 min amrap 2 min rest
4 cal bike
6 clean and press
8 step ups
Scores: 4+3 / 4+4
HOME WORKOUT:
Try to complete the gentle workout below 1-2 times per week in between sessions. I would also recommend checking out an app called “Down Dog” to potentially dip into a little yoga for extra movement points and to increase mobility! It’s a great app that’s really adaptable- you can decide how long you want the flow to be, how fast, the background music, the voice of the instructor and any focus points! There should be a free trail available so if there is maybe give that a go for ten minutes on one day before I see you and then we can talk more about it (definitely don’t pay for a subscription though!)
10 squats (tap bum to chair/sofa)
20 high knee drive (opposite elbow to opposite knee 10 each leg)
X 3
10 counter press ups
20 lunges (10 each leg)
X 3
30 second plank
30 second hollow hold
X 3
12/01/2025
Conditioning:
600m row:
3 x 100m intervals
Resistance:
Deadlift 17kg + chest press 5kg 10 x 3
Squat 10kg + narrow pulldown 20kg 10 x 3
Shoulder press 6kg + row 15kg 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 3
Intensity:
30 sec ski + 30 sec snatch + 30 sec rest
30 sec ski + 30 sec step up + 30 sec rest
X 3
25/01/2025
Conditioning:
10 cal row
10 step up
10 press up
X 3
10 cal ski
10 lunges
10 shoulder press
X 3
Resistance:
Deadlift 17kg 10 x 3
Trx row + pulldown 20kg 10 x 3
Intensity:
30:15 circuit x 3
Bike - burpee - skater - drop squat
01/02/2025
Conditioning:
500m ski + 1 walkout EMOM
Resistance:
Deadlift 20kg 10 x 3
Bench press + cable row 15kg 10 x 3
Shoulder press 6kg + pulldown 20kg 10 x 3
Hollow hold 30 sec + 10 rainbow slam 3kg x 3
Intensity:
12 min amrap:
12 cal row
12 snatch
4-8-12-etc burpee box over
Score: 12+8
08/02/2025
Conditioning:
10-8-6-4-2
Cal row + thruster
Resistance:
Deadlift 20kg 10 x 3
Chest press 5kg + cable row 15kg 10 x 3
Shoulder press 6kg + pulldown 20kg 10 x 3
10 Rainbow slam 3kg + 30 sec hollow x 3
Intensity:
30 sec bike + 30 sec slams + 30 sec rest
30 sec bike + 30 sec drop squat + 30 sec rest
30 sec bike + 30 sec skater + 30 sec rest
16/02/2025
Conditioning:
10 plate snatch
10 TRX lunge
X 3
Resistance:
Deadlift 20kg 10 x 3
Chest press 5kg + cable row 15kg 10 x 3
Shoulder press 6kg + pulldown 20kg 10 x 3
Press up + Trx row 10 x 3
10 Single leg ext + 20 sec plank x 3
Intensity:
3 min AMRAP 1:30 rest x 3
AMRAP 1: (x1)
6 cal bike + 12 DB snatch
AMRAP 2: (x2)
6 cal ski + 12 DB step up
01/03/2026
Conditioning:
5 cal bike + 10 lunges
5 cal bike + 10 snatch
X 2
Resistance:
Deadlift 20kg 10 x 3
Chest press 5kg + pulldown 20kg 10 x 3
Shoulder press 6kg + row 15kg 10 x 3
Press up + narrow pulldown 10 x 3
Intensity:
3 min work 1 min rest x 4
10 burpee
10 clean and press
10 step ups
Max cal ski:7/4/6/4
08/03/2025
Conditioning:
10-8-6-4-2
Cal ski + thruster
Resistance:
Chest press + pulldown
Shoulder press + row
Press up + narrow pulldown
Intensity:
45 sec max efforts
Row 7/7/6
Burpee 12/13/13
Slam 12/12/12
Drop squat 13/15/19
Skater 24/24/24
Rest 1:30
HOME CIRCUIT OPTIONS
10-15 minutes each
OPTION 1:
40 sec work 20 sec rest:
-Lunges
-1 squat + 1 press overhead 1kg dumbbells*
-Skaters
-Kneeling press ups
Rest 60 seconds
X 3
*demo video - https://m.youtube.com/watch?v=VZkMTgf0l6o
OPTION 2: (harder)
5 plank walkouts (or less if too challenging)
10 lunges
15 drop squats
20 skaters
30 second kneeling plank
X 3
OPTION 3:
30 sec cardio* + 30 sec kneeling plank taps** + 30 sec rest
30 sec cardio + 30 sec kneeling press up + 30 sec rest
30 sec cardio + 30 sec ab cycles*** + 30 sec rest
X 3
*skaters/burpees off chair/drop squats/jog on the spot/jumping jacks/dumbbell squat + overhead press/dumbbell snatches/anything to get heart rate up! Pick one and stick to it for all three rounds!
**Plank shoulder taps https://m.youtube.com/watch?v=QOCn3_iOAro
***Ab cycles https://m.youtube.com/watch?v=Kmh5IwN0yhs (FROM 2:00 MARK!)