WOROUT 1

Push - Phase 1

Flat BB bench press 12,10,8,6

Seated shoulder press 12,10,8,6

Triceps cable push downs straight bar 12,10,8,6

Chest Cable fly’s ,20,15,12,10

DB Side raises 20,15,12,10

Tricep dips 3 sets of max reps

Phase 2

10km run (medium pace)

 

 

WOROUT 2

Phase 1 

40-30-20

Ski erg /Assault bike 

Toes to bar 

Wall balls (9kg)

Phase 2

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

 

 

WOROUT 3

Pull - Phase 1

BB Deadlifts 10,8,6,(20 drop set)

DB single arm rows 15,12,10,8

Weighted pull ups 10,8,6,4

Straight arm cable pull downs 12,10,8

Ez bar bicep curls 12,10,8

Single arm preacher curls 15,12,10

Phase 2

12M’EMOM

1MIN:Barbell Sumo high pull 12 (50-60 kg)

2MIN:Bar over burpee’s 12

 

 

WOROUT 4

Legs - Phase 1

Leg extensions 15,12,10,10

Wide stance barbell squats 10,8,6,4

Bulgarian split squats 3x12 (each leg)

BB Stiff leg deadlifts 10,8,6,4

Phase 2

7km run

 

 

WOROUT 5

Phase 1

30 Wall balls (9kg)

25 push ups

20 KB swings (20-25kg)

15 T2B 

10 grind to over head (50-60kg)

5 pull ups 

(Go down and back up the ladder as fast as possible. Rest 4 mins and then do it all again! Complete the ladder twice)

Phase 2

20M’EMOM 

1:American Kettlebell swings 16

2:Assault bike 14cal 

3:Barbell thrusters 10 (50-60kg)

4:Plate burpee 10