WORKOUT 1

Legs - Phase 1

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

Phase 2

Muay Thai
1 hour conditioning
Or
1 Hour Cardio

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6 (dropset on the last set)
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8 (dropset on the last set)
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep cable standing over head tricep extensions 20,15,10 (dropset on the last set)

Phase 2

5 rounds in pairs. You-Go-I-Go
1000m Rower
1000m Ski erg
400 run (together)
30 ghds
30 box jumps
Time cap: 1 hour

WORKOUT3

Pull

Pull ups 3 x max reps (wide/close/neutral)
T bar row machine 12,10,8 (dropset on the last set)
Seated iso back row machine single arm 12,10,8
Rear dumbbell flys 15,12,10 (dropset on the last set)
Preacher curl machine 15,12,10 (dropset on the last set)
Db seated curls 15,12,10

WORKOUT4

Big daddy chest pump Workout
10 ROUNDS - As fast as possible
20 BB bench press 80kg
20 cal bike erg
200m run

Into….
Phase 2
10M’EMOM - EVERY MINUTE PERFORM
3/4 Wall Walks

WORKOUT 5

Phase 1

10M’EMOM
1MIN: BB 2 thrusters @80%

Rest 3 mins.
Into…
10M’EMOM
1MIN: 2 BB clean and press @80%

Phase 2
40M’EMOM
MIN1: Assault bike 16cal
MIN2: Bike erg 16cal
MIN3: 50m weight db carry or kettle bell carry @40kgs each arm
MIN4: Rest

WORKOUT 6

Legs - Phase 1

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

Phase 2

Ski erg
500x10
1 min rest between each round