MONDAY
Phase 1
BB Front squats 10,8,6,4
Single legged leg press 15,12,10,8
Leg extensions 15,12,10,8
Walking BB lunges 15,12,10 (each leg)
Phase 2
12M’EMOM
Back squats 14 (60% max)
Burpee touch 12
TUESDAY
Phase 1
BB flat bench 10,8,6,4
Seated DB shoulder press 12,10,8,6
Incline DB press 12,10,8,6
Side to front DB raises 12,10,8,6
Weights Tricep dips 12,10,8
DB skull crushers 15,12,10,8
Phase 2
21-15-9
Clean and jerk 10 (60kg)
Pull ups
Assault bike
(Scale down in weight if you need to)
WEDNESDAY
Phase 1
Deadlifts 10,8,6,4
Prone barbell row 10,8,6,4
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
DB preacher curls 12,10,8,6 (each arm)
Cable bicep curls 15,12,10,8
Phase 2
21-15-9
Thrusters 60kg
Burpee touch
Kettle bell swings 24kg
(Scale down in weight if you need to)
THURSDAY
Phase 1
4 rounds
Flat BB bench 15 (Bodyweight)
Assault bike / Ski erg 15
Rest 2 mins
4 rounds
Bent over BB rows 15 (Bodyweight)
Assault bike / Ski erg 15
Rest 2 mins
4 rounds
BB squats 15 (Bodyweight)
Assault bike / Ski erg 15
Phase 2
5km Run (easy pace)
FRIDAY
12M’EMOM
1MIN:Sumo high pull 12
2MIN:Assault bike 12 cal
12M’EMOM
1MIN:Toes to bar 14
2MIN:Burpee over barbell 14
12M’EMOM
1MIN:Muscle clean 12
2MIN:Assault bike 14 cal
12M’EMOM
1MIN:Front rack lunges 14
2MIN:Burpee over barbell 14
12M’EMOM
1MIN: Push press 12
2MIN: Assault bike 14 cal
SATURDAY & SUNDAY REST DAYS