WORKOUT 1
Phase 1 - Legs
10M’EMOM
Every minute perform 2 BB squat cleans
1MIN: 2 BB Squat clean @80%
Rest 3mins
Into…
Phase 2
3 Rounds
Barbell squats 6 @140kg
Kettlebell swings 18 @28kg
Deficit reverse Db Lunge on plate 18 @30kgs
Rower 30cal
20min rest
Into…
3 Rounds
BB Stiff leg deadlifts 6 @150kg
Db Box step up 12 @22.5kg
Db front squats 18 @22.5kg
Rower 30cal
1min rest
WORKOUT 2
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
20M’AMRAP | As many rounds as possible in 20 minutes
Sumo BB Deadlift High-Pulls 10 @50kg
Burpee touches 10
BB Push Press 10 @50kg
Pistol squats 10
Rower 10cal
WORKOUT 3
For Time
40cal assault bike
15 Strict handstand push-ups
15 Box jump overs
30cal assault bike
15 Strict handstand push-ups
15 Box jump overs
20cal assault bike
15 Strict handstand push-ups
15 Box jump overs
WORKOUT 4
4 Rounds for time
400m Run
OH single arm db lunges 20 @30kg
Pull ups 10
Kettlebell swings 20 @24kg
Barbell clean and press 10 @80kg
Toes to bar 20
WORKOUT 5
Phase 1 - Push
Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
100 push ups for time
Phase 2
15,000m Bike erg - Zone 2
WORKOUT 6
3 Rounds | 8-minute running clock…
750m Rower
12 Db devil press @20kgs
6 Wall Walks
Into…
Max reps of Ring dips
Rest 4 minutes after each round
Notes:
1st RND: Max Reps of Ring/bar dips
2nd RND: Max pull ups
3rd RND: Toes to bar
WORKOUT 6
3 rounds
Deadlifts 5 @150kg
Db rows single arm @45kg 15 each arm
Chin ups 10
Kb snatch 10 @22kg
Rower 30cal
1min rest
Into…
Rest 3 mins
3 rounds
Barbell Inverted rows 15
Barbell cleans 8 @80kg
Farmers carry kettlebell @30kgs
Rower 30cal
1 min rest