WORKOUT 1

PHASE 1 - PUSH

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time

PHASE 2

30M’AMRAP
2 BB cleans & Press @70kg
3 BB front squats @70kg
4 Box jump overs
5 toes to bar
200m Rower

WORKOUT 2

PHASE 1 - PUSH

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time

PHASE 2

5km Run (Zone 3)

WORKOUT 3

Partner workout

YO-GO-I-GO
4 Rounds
1000m Rower
1000m Ski erg
500m Run (together)
Into…..
30 hand stand push ups

WORKOUT 4

 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

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

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