WORKOUT 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)
WORKOUT 2
cardio long haul
For time:
800 Meter Run
800 Meter Ski Erg or Row
20 Burpee Broad Jumps
800 Meter Run
800 Meter Ski Erg or Row
20 Burpee Broad Jumps
800 Meter Run
800 Meter Ski Erg or Row
20 Burpee Broad Jumps
WORKOUT 3
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
Assault bike
10min max calories
WORKOUT 4
phase 1 - 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)
PHASE 2
10-9-8-7-6-5-6-7-8-9-10
Burpee touch
Db Box step ups @22.5kg
Db duel Devil press @22.5kg
WORKOUT 5
PHASE 1 - 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
PHASE 2
Conditioning Work
40 MINUTES
5 Rounds -
MIN: 0-4 Bike erg 60cal
MIN: 4-8 Rower 60cal
WORKOUT 6
PHASE 1
10M’EMOM
Every minute: BB Squat cleans
Notes:
0-5mins @80% max
5-10mins @80-90% max
PHASE 2
For time:
400m run
10 BB power cleans @70kg
25 toes to bar
1 rope climb
800m run
10 BB front squats @70kg
20 chest to bar
1 rope climb
400m run
10 BB squat cleans @70kg
10 bar muscles ups
1 rope climbs