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