WORKOUT 1
Legs - Phase 1
Phase 2
WORKOUT 2
Push Phase 1
Phase 2
WORKOUT 3
Phase 1
Phase 2
WORKOUT 4
Phase 1
Phase 2
WORKOUT 5
Arms - Phase 2
Phase 2
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
15 BB Thrusters
30 wall balls
500 meter rower
15 BB Clean & press
30 wall balls
500 meter rower
15 BB thrusters
30 db snatch
500 meter rower
15 BB Clean and press
30 db snatch
500 meter rower
Weights:
Barbell @50kg
Dumbbell @22.5kg
Wall ball @6kg
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
1000m Ski erg
30 Barbell squat clean @40kg
800m Ski erg
30 Barbell thrusters
600m Ski erg
30 hang power clean @40kg
400m Ski erg
30 Push press @40kg
200m Ski erg
Flat db bench 10,8,6
BB Military press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Close stance push ups 3 sets x max reps
5 Rounds
500m Ski erg
20 Ghd sit ups
20 box jump overs
Straight arm cable pull downs 12,10,8
Seated wide grip cable rows 15,12,10, (20 drop set)
BB bent over rows 10,8,6,(20 drop set)
Wide grip pull ups 4 x max reps
Alternating Dumbbell curls 15,12,10,8 (each arm)
Cable straight arm bicep curls 40,40,40,40 drop set each set
20M’AMRAP
8 Clean and press 50kg
8 alternating db snatch @25kg
8 Toes to bar
100m run
1x Rope climb
As many rounds as possible
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Bulgarian smith machine spilt squats 12,10,8
Barbell Stiff leg deadlifts 12,10,8
Ski erg
500m x 10
1 min rest between each round
Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
120 burpees
120 HRPU
3 rounds
30 cal erg
15 barbell clean and press 50-60kg
30 bar facing burpees
30 T2B
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Pump city
5 rounds
20cal rower
15 Tricep push downs
25 press ups
15 Cable bicep curls
15 DB side raises
BB Deadlifts 10,8,6,4
DB single arm rows 15,12,10,
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 15,12,10
Ez bar bicep curls 12,10,8
Straight bar cable curls 15,12,10
WORKOUT
70/50/30
BURPEES
KNEES BENT TOE TOUCHES
SQUATS
PRESS UPS
BUTTERFLY SIT UPS
JUMPING LUNGES
Flat db bench 12,10,8
DB seated shoulder press 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Overhead cable Tricep extensions 20,15,12
Weighted Tricep dips 12,10,8
YOU GO I GO
As fast as you can In pairs complete
100 BB lunges (50kg)
100 Pull ups
100 Push press (50kg)
100 Ski erg / Rower
100 Toes to bar
100 burpee touch
(If you don’t have a partner complete half the reps on your own)
Flat BB bench press 12,10,8,6
Seated shoulder press 12,10,8,6
Tricep cable behind the head extensions 12,10,8,6
Chest standing Cable fly’s ,20,15,12,10
DB Side raises 20,15,12,10
Tricep dips 3 sets of max reps
For time
250 box overs
(Rest when needed)