WORKOUT 1
PHASE 1 - PUSH
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
For time
50-40-30-20-10
Rower calories
Ski erg calories
Burpees
WORKOUT 2
PHASE 1
10km Run (zone 2)
PHASE 2 - ARMS
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
WORKOUT 3
PHASE 1 - PULL
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
PHASE 2
Rower
500mx10
1min rest between rounds
WORKOUT 4
PHASE 1
Assault bike 20cal x5 Rounds
@80RPM
1min rest between rounds
PHASE 2
30M’AMRAP
Rower 20cal
Press ups 16
Kettlebell swings 16 @20kg
Db Bicep curls to shoulder press 16 @16kg
Skull crushers 16 @16kg
WORKOUT 5
2 Rounds for time
24 BB Deadlifts @100kg
24 Box Jumps
24 Wall Ball Shots @9/6kg
24 Db Bench Press @35kgs
24 Box Jumps
24 Wall Ball Shots @9/6kg
24 BB Power cleans @60kg
WORKOUT 6
30M’EMOM
1MIN: 4 Wall walks
2MIN: 8 BB Power snatches @50kg
3MIN: 14cal Assault bike
4MIN: 8 BB Thrusters @50kg
5MIN: Rest
WORKOUT 7
LEGS
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