EMMA & JAMES
29/10/2025
Conditioning:
10 calorie row + continuous step ups (each)
10 calorie row + continuous lateral squats (each)
X 2
Resistance:
Deadlift 17kg 10 x 3
Squat 12kg 10 x 3
Chest press 5kg 10 x 3
Pulldown 20/25kg 10 x 3
Shoulder press 8kg 10 x 3
Row 17/20kg 10 x 3
Intensity:
30 sec - 30 sec - 30 sec
Bike - box burpee - rest
Bike - DB snatch 5kg - rest
X 2
12/11/2025
Conditioning:
Circuit 40:20 x 2
Row - lunges - bike - slam
Resistance:
Deadlift 20kg 10 x 3
Chest press 5kg + pulldown 20/30kg 10 x 3
Shoulder press 8kg + row 15/25kg 10 x 3
Flye 2.5kg + bicep curls 8/10kg 10 x 3
Lateral raise 2.5kg + tricep dips 10 x 3
Intensity:
8 min max cals:
One skis one completes:
4 burpee + 4 DB c&p + 4 DB step up x 2
Score: 76 cals!
03/12/2025
Warm up:
5 walkouts
10 x thruster
James row while Emma does lateral banded walks
X 2
Resistance:
Deadlift 20kg/25kg 10 x 3
Split squat 10 x 3
Press up + TRX row 10 x 3
Shoulder press 8/10kg + pulldown 20/30kg 10 x 3
Intensity:
1:00 on 0:30 off x 6
5 burpee
10 snatch
Max cal bike / ski
Emma: 2/2/4/7/5/7
James: 3/5/7/5/5/7
18/12/2025
Warm up:
40:20 x 2
Emma: Lateral walks + swings + bike
James: Step ups + swings + bike
Resistance:
P1: Deadlift 20/25kg + chest press 5/7.5kg 10 x 3
P2: Squat 12/20kg + pulldown 20/30kg 10 x 3
YGIG: Shoulder press 8/10kg + row 15/25kg 10 x 3
P1: OH leg raises + plank (drag 2.5kg) 10 x 3
P2: Woodchops 10/12kg 10 x 3
Intensity:
30 second efforts:
Slam-ropes-ski-rest
X 4
14/01/2026
Warm up:
1 min row + lateral banded walks
X 2 each
Resistance:
Deadlift 25kg YGIG 10 x 3
Chest press 5/10kg + pulldown 20/30kg 10 x 3
Shoulder press 8/10kg + row 15/25kg 10 x 3
Intensity:
3 min AMRAPs 1 min rest x 4
AMRAP 1: 6 cal bike + 12 DB snatch
Emma: 2+2 / 2+5 James: 2+5 / 2+6
AMRAP 2: 6 cal ski + 12 step ups
Emma: 2+5 / 2+6 James: 2+6 / 2+7
28/01/2026
Warm up:
5 walkouts
10 squats
10 swings
X 3
Resistance:
Deadlifts 25/27kg 10 x 3
Press up + Trx row 10 x 3
Split squats 10 x 3
Chest press 5/10kg + pulldown 20/35kg 10 x 3
Intensity:
45 sec max efforts:
Emma:
Ski: 7/8/8
Thruster: 16/17/20
Burpee: 12/13/15
Bike: 4/5/6
James:
Bike: 9/10/9
Thruster: 14/15/16
Burpee: 12/9/12
Row: 6/8/7
11/02/2026
Resistance:
Deadlifts 25/27kg 10 x 3
Pre-fatigue supersets:
Flye 2.5/5kg + chest press 5/10kg 10 x 3
Rear raise 1.25/2.5kg + row 15/25kg 10 x 3
Lateral raise 2.5kg + shoulder press 8/10kg 10 x 3
DB Pullover 5/7.5kg + pulldown 20/35kg 10 x 3
26/02/2026
Warm up:
Walkout + plate snatch x 2
Lateral walk + squat x 2
Conditioning:
EMOM x 24 min
Minute 1: 8 cal ski
Minute 2: 8 cluster 7/10kg
Minute 3: 8 cal bike
Minute 4: Rest
Core:
OH leg raises + rainbow slam 3/5kg 10 x 3
Woodchops 10/12kg 10 x 3
11/03/2026
Conditioning:
10 cal bike
10 DB step up 5/7.5kg
10 BB GTOH (ground to overhead) 10/15kg
X 3
10 cal ski
10 BB lunges 10/20kg
10 press ups
X 3
Functional core:
TRX tuck + farmers carry 10/15kg
Intensity:
1:00 on 1:00 off
10 alt snatch
Max cal row
Emma: 6/6/8/7/8
James: 5/7/8/7/9