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

08/04/2026

Warm up:

Lateral walks + 10 plate snatch x 3

+ continuous row/bike

Resistance:

Deadlifts 35/37kg 10 x 3

Bench press 15/22.5kg + cable row 15/25kg 10 x 3

DB Shoulder press 5/7.5kg + pulldown 20/35kg 10 × 3

Flye 2.5/5kg + lateral raise 2.5/5kg + upright row 10/15kg 10 x 3

Intensity:

10 min max cal ski

30 sec ski + 30 sec plank YGIG

102 calories!!!

22/04/2026

Conditioning:

20-15-10-5

Cal row + thruster 10/15kg

20-15-10-5

Cal ski + power clean 17/20kg

Core:

TRX tucks + rainbow slams 5/8kg

Intensity:

We didn’t do this but optional finisher:

5 cal bike sprint

10 DB snatch

5 cal bike sprint

X 3 each - you go I go (one work one rest)

06/05/2026

Warm up:

5 inchworm + 5 DB lunge complex*

Continuous CV

X 2 each

*hang clean + lunge left & right + push press

Resistance:

Deadlift together 35/37kg

Cable flye 6/10kg + chest press 7.5/10kg

Trx row + pulldown 20/35kg

Lateral raise 2.5/5kg + upright tow 10/13kg

Intensity:

10 min AMRAP

10 cals

10 DB step up

2-4-6-etc CTF burpee

20/05/2026

5 min AMRAPs 2 min rest x 6

AMRAP 1:

10 cal row

10 DB C&P

Emma: 2+10 / 2+13

James: 2+10 / 2+15

AMRAP 2:

10 cal ski

10 DB step up

Emma: 2+6 / 2+9

James: 2+10 / 2+10

AMRAP 3:

10 cal bike

10 DB snatch

Emma: 2+10 / 2+15

James 3+0 / 3+0

08/07/2026

Warm up:

3 walkouts + 6 plate GTOG + 12 plate lunges

X 3

Resistance:

Deadlift together 40kg 10 x 3

Split squat 10 x 3

RDL together 12.5/10kg 10 x 3

P1: Palloff Press 15kg 10 x 3

P2: TTDB 10 x 3

Sit up pass + rainbow slam

Intensity:

30 sec ski + 30 sec slam + 30 sec rest

30 sec ski + 30 sec step up + 30 sec rest

30 sec ski + 30 sec skater + 30 sec rest

X 2

(repeat x 3 if time allows and change up the second exercises if you want!)

22/07/2026

Conditioning:

10 cal bike

10 DB step over 5/7.5kg

10 deadlifts 40kg

X 3

Resistance:

10 flye 5/7.5kg + 10 UR row 13/17.5kg + 10 lateral raise 2.5/3.5kg

X 3

10 biceps + 10 Tricep dips

X 3

Intensity:

EMOM X 3 rounds

Min 1: 5 CTF burpees

Min 2: 10 cal row

Min 3: 15 barbell clean & press 13/15kg

Min 4: 20 snatch 5/7.5kg

Min 5: 30 drop squats

Min 6: rest

Bonus skill mill stuff:

Option one (endurance):

500m run

40 step ups

30 calorie row

20 snatch

10 burpees (or substitute for sit ups)

Option two (intense):

Every five minutes on the five minutes complete:

400m run

6 CTF burpees

8 DB push press

10 sit ups

(Rest in any remaining time)

X 5 (25 min work)

Option three:

400m run

12 DB clean & press

12 DB step ups

12 DB snatch

12 TTDB

X 3

04/08/2026

Conditioning:

30-20-10

Cal row + lunges 15/20kg

Resistance:

3 X Bench press 22.5/35kg x 10 + eccentric ring pull up x 5

3 X Pulldown 27/40kg x 10 + eccentric press up x5

Intensity:

30-30-30-30

Slam 5/8kg - ropes - ski - rest

X 5

19/08/2026

Warm up:

250m row x 2 each

Resistance:

Continuous lunge thruster while waiting

P1: Deadlift 40/45kg + chest press 7.5/12.5kg

P2: Squat 20/30kg + pulldown 27/40kg

Shoulder press 13/17kg + row 20/30kg

Intensity:

6 HR press up

12 snatch 5/7.5/10kg

12 TTDB

6 eccentric pulls ups

12 snatch 5/7.5/10kg

12 cal ski/bike

X 3

02/09/2026

Warm up:

45:15 circuit x 2

Band - step up - swing - bike

Resistance:

10-8-6-4-2

Deadlift

Emma: 35-40-42.5-45-47.5

James: 40-42.5-45-47.5-50

10-8-6-4-2

HR press up + eccentric pull up

Intensity:

45 sec row + 45 sec GTOH + 45 sec rest

45 sec row + 45 sec CTF burpee + 45 sec rest

45 sec row + 45 sec box jump + 45 sec rest

X 3

23/09/2026

Warm up:

10 cal row/bike

10 lunge thruster

X 2

Resistance:

10-8-6-4-2

Deadlift

Emma: 35-40-42.5kg

James: 45-47.5-50-52.5-55kg

10-8-6-4-2

Power clean 17-27kg + push press 15-25kg

Intensity:

10 min max cal effort:

One ski + one complete the functional circuit:

10 commanders

10 ball box step up

5 laps farmers carry 10/15kg

Score: 89 cals