Strength : EMOTM x 10 mins 1 Squat clean + 1 Hang Power Clean + 1 Hang Squat clean EMOTM X 20 1st Run 12/10 Cals or Echo Bike 10/8 Cals 2nd 12 DB Clean and Jerk 3rd 10 HSPU or HS Hold or HRPU 4th 5-10 Strict Pull ups

28/10/25 - Tuesday Split squats- 10,10,8 & 8 (5 second hold) Walking lunges x4 E M O M x 12 12 calories 14 DB snatches 10 calories

Partner up 60 min Amrap 1. Assault Runner 1600m 2. 60 KB Swings 3. Ski 1600m 4. 60 Ring Rows 5. Row 1600m 6. 8 lengths Sled Push (10 upstairs) 7. Echo Bike 1600m (1 mile on screen) 8. 30 Target Burpees

Strength : Back Squat ( Week 2 ) 6,6,4,4,4 @60%,65%,70%,70%,75% Every 2:30 Accessory : 3 Lengths of Double DB Lunges Rest 1 min after each set. Conditioning : 20 MIN PARTNER AMRAP Ski 40/34 Cals 40 Wallballs 16 STOH Bike 50/40 Cals 30 TTB 20 Burpee over bar

Strength : Deadlift. 8,8,6,6,5,4 @50%,60%,65%,70%,75%,80% Every 2:30 Gymnastics : Every 2:30 x 5 5 Strict Chin ups 20 Sec Handstand hold 20 Sec Hollow Conditioning : 40 on 20 off x 10 Cals on machine ( stay on same machine)

4rd Every 3mins 5 x strict press 10x DB rows 5 x Strict or Banded pull ups Skill Kipping Pull ups Wod YGIG Every 2.30 mins 5 hang power Cleans 5 burpees over bar 10 air squats Max cals bike Alt row Alt ski Alt Assault bike

WORKOUT: 2 RDS FOR TIME (42 MIN TIME CAP) Row 1000/900m 40 PB Forward Lunges 30 Burpees Ski 1000/900m 50/40 Cals EB/50 Cals Air Runner Alternate Bike 2000/1800m 50 KB Swings Russian 30 Burpees

Every 2 and half min for 5 sets Bench press by 8 Single arm row by 10 2 rounds of emom Row 150m 10 Burpees Bike 250m 12 weighted lunges Run 150m 15 air squats 15 sit-ups Rest

AMRAP 12 MINS BIKE 12/10 CALS 10 DB SNATCH SKI 12/10 CALS 10 OH PLATE LUNGES PART B CLASS WOD

Tri-set (x3 movements then rest) Seated double dumbbell shoulder press- 10, 10, 8 & 8  Ring rows- 8x4  Supermans- 8x4 Partner workout- 18 min- 1 person working, 1 person resting  32 calories  20 double DB thrusters  10 slam balls  10 dow