WORKOUT 1

 

Legs - Phase 1

 

Leg extensions 15,15,15
Lying hamstring curls 15,12,10
Leg press wide stance 12,10,8
Barbell squats 10,8,6
Toes to bar 4 sets of max reps

Phase 2

 

7km Run

 

WORKOUT 2

Push - Phase 1

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

Phase 2

24M’EMOM
1MIN: GHD sit ups OR Toes to bar 16
2MIN: Duel DB hang snatch 16 @18kgs
3MIN: BB Lunges 16 @60kg
4MIN: REST

Pointer: If you can turn the heat up and  increase the weight on the BB lunges by 2.5kg each side if you can after every round.

 

 

WORKOUT 3

Pull - Phase 1

Lat pull downs 12,10,8
Barbell bent over rows 12,10,8
ISO back row machine 12,10,8
Prone rear DB shoulder flys 20,15,10
Seated alternating DB bicep curls 15,12,10
Ez bar preacher curls 15,12,10

 

WORKOUT 4

In pairs complete 100 Reps on each exercise.
YOU GO I GO!

Workout:

Pull ups
Bench press @80kg
Burpee’s
Kettlebell swings @20kg
Barbell squats @100kg
Barbell Military press @50kg
Ghds / T2B

TIME CAP: 40MIN

 

 

WORKOUT 5

Phase 1

30-20-10
Assault bike / Ski erg
Toes to bar
3 mins rest

Phase 2

5 rounds
300m run
30 butterfly sit ups
20 burpee’s
15 pull ups
10 BB clean and press @50kg