WORKOUT 1

Phase 1

Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set.
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM

Phase 2

In a pair complete
1000m row
1000m assault bike
20 ( synchro) line facing burpees
10 shuttle runs 500m (ygig)
50 toes to bar
20 clean and jerk 80kg
Into…
1000m row
1000m assault bike
20 (synchro) line facing burpees
10 shuttle runs 500m (ygig)
50 toes to bar
20 squat clean 80kg
Into..
1000n row
1000m assault bike
20 (synchro) line facing burpees
10 shuttle runs 500m (ygig)
50 toes to bar
20 BB front rack lunges 80kg

WORKOUT 2

Pull - Phase 1

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

5 Rounds
20cal Rower
15 box step overs
10 db snatch @34kg
5 BB deadlifts @140kg

WORKOUT 3

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

20 cal assault bike
6 high pull
6 hang clean
6 thrusters
6 over head squat
6 burpee over bar
Barbell @50kg

WORKOUT 4

Arms - Phase 1

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

Phase 2

1km Row or Ski erg
30 kettlebell swings @22kg
30 BB power snatches @40kg
30 Toes to bar
1km Row or Ski erg
20 kettlebell swings @22kg
20 BB power snatches @40kg
20 Toes to bar
1km Row or Ski erg
10 kettlebell swings @22.5kg
10 BB power snatches @40kg
10 Toes to bar

WORKOUT 5

Phase 1

1km intervals x 4 @3:30min km pace
-90 seconds rest between each round.

Phase 2

Burpee box jump over workout
30M’EMOM
Every minute perform 8 Burpees box jump overs

WORKOUT 6

Phase 1

Chest Pump City
6 rounds
600m Run
15 Db incline chest press @40kg
15 Db side raises @12kgs
10 Plyo Press ups on plate
5 db devil press @20kgs

Phase 2

Burpee workout
30M’EMOM
Perform 13 Burpees every minute