WORKOUT 1

Phase 1

10M’EMOM
1MIN: BB snatch @80%

Rest 3 mins.

Into…
10M’EMOM
1MIN: 2 BB thrusters @80%

Phase 2

10 ROUNDS
3M’EMON - Every 3 mins for 30 mins complete.
D ball over shoulder 6 @55kg
Burpee over d ball 6
Pistol squat 6
Ghd 6
Assault bike 6cals

Ps. After every round try and increase the Assault bike calories by one calorie. 6,7,8,9 ext.

WORKOUT 2

Back

5 Rounds
Pull ups 10
Db row seated 12-15 @30-35kgs
Db Rear flys 15 @12kgs
BB sumo high pull 10 @50kg
D ball over shoulder 10 @45kg
Rowing machine 20,30,40,50,60cal

WORKOUT 3

Phase 1 - Chest

E3MOM - Every 3 mins for 18mins complete.
6x6 bench press @120kg
20cal Ski erg

Phase 2

E5MOM - Every 5 mins for 30mins complete.
6 Rounds
Bb Bench press 10 @100kg
Db Side raises 15 @12-15kg
Bb Upright rows 15 40kg
500m Ski erg @140-145 minute per 500m

WORKOUT 4

Arms & Calves

Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set.
Tricep over head ez bar cable extensions 15,12,10 drop set last set.
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set.
Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15

WORKOUT 5

Cardio Party

5 rounds for time.
500m Rower
500m Ski erg
Burpee touch 20

Into…
15 OH single arm db lunges @30kg
15 kettlebell swings @28kg
15 Wall balls @9kg

WORKOUT 6

Phase 1

50-40-30-20-10
Row calories
Wall Balls @9kg

Phase 2

AMRAP 6
Rower 20cal
BB Push press 15 @50kg
12 GHD Sit-Up

Rest 3:00
AMRAP 6
Rower 16cal
BB Push press 12 @60kg
9 GHD Sit-Up

Rest 3:00
AMRAP 6
Rower 12cal
BB push press 9 @70kg
6 GHD Sit-Up

For logging, record how many rounds you completed after each AMRAP.

If you completed a portion of a round,
record how many reps (1 rep = 1 calorie) you completed in that round.

WORKOUT 7

12km Run (zone 2)