WORKOUT 1
Legs - Phase 1
Leg extensions 15,12,10
Wide stance barbell squats 10,8,6,4
Bulgarian split squats 3x12 each leg
BB Stiff leg deadlifts 10,8,6
Phase 2
In pairs partner workout
Grab your training buddy and give it a blast
As fast as you can with a partner complete
-120 cal bike/ski/row
-30 syncro box jumps
-120 kb swings @32kg
-30 syncro jumping lunges
-120 burpee over partner
-30 syncro box jumps
-120 bb hang cleans @60kg
-30 syncro jumping lunges
-120cal bike/ski/erg
Time to beat 35mins.
WORKOUT 2
Push - Phase 1
Flat BB bench press 5x5
Seated db press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
(Barbell skull crushers 15,12,10,8 superset with
Triceps cable push downs 15,12,10)
Phase 2
5 rounds for time
Duel DB thrusters 10
Duel DB hang power clean 8
Duel DB push press 6
Dual DB snatch 4
300m run
POINTER: Dumbbells @12-20kg
WORKOUT 3
Pull - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
Phase 2
25M’E5MOM
Rower/Assault bike 20cal
Barbell back lunges 20 (60kg)
Wall balls 20 (9kg)
(Complete all the exercises within 5 mins. Rest for the remaining time. Every 5 mins complete the circuit)
WORKOUT 4
Phase 1
Every 3 Minutes, For 24 Minutes
Perform:
20 cal rower
12 burpee over rower
max deadlifts @90kg in time remaining
Phase 2
BLOW THE GUNS UP!
25M’EMOM
1MIN: BICEP CABLE CURLS 20
2MIN: PRESS UPS 20
3MIN: TRICEPS CABLE PUSH DOWNS 20
4MIN: BURPEES 14
WORKOUT 5
40M’E2MOM
0-2MIN:12 Barbell OH squat / Assault bike 12 cal
2-4MIN:12 Barbell Clean and press / Row 12 cal
4-6MIN:12 Pull ups / Assault bike 12 cal
6-8MIN:12 GHD or T2B / Row 12 cal
8-10MIN:12 Barbell thrusters / Assault Bike 12 cal