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
Rower
500m x 10
1 min rest
WORKOUT 2
LEGS
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
WORKOUT 3
3 rounds for time
1,000m Run
750m Row
50 Cal assault bike
45 min time CAP
Long haul. Really need to pace this out as to not burn out
WORKOUT 4
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
Every 3:00 x 3 Rounds
15 Cal bike erg Bike
8 Burpee Box Jump Over
15 Toes To Bar
Max Reps: BB Power Snatch 60kg
Rest 1:30
WORKOUT 5
Phase 1
Every 2:30 x 4 Rounds
12 Deadlift 100kg
18 Cal Row
Max Reps: Double Dumbbell Power Clean 22.5kg
Rest 1:30 Between Rounds
Phase 2
4 Sets
8 Strict Chin-Ups
5 Wall Walks
3 bar muscle ups
50m Sled Push @100kg
18 cal Rower
Rest 2 min between sets
WORKOUT 6
Phase 1 - arms
Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep db skull crushers 15,12,10
Phase 2
6km Run (Zone 2)