WORKOUT 1

PHASE 1 - Legs

Lying hamstring curls 15,12,10
Barbell box step ups 10,8,6 (each leg)
RDL 10,8,5
Ghd reverse hyper extension weighted 10,10
Leg extensions 15,12 (superset) Walking barbell lunges 20,20

PHASE 2

Bike erg 5000m (zone 2)

WORKOUT 2

PHASE 1 - Pull

Seated iso back row machine single arm 12,10,8
T bar row land mine 12,10,5
Weighted pull ups 10,8,6
Rear db flys 15,12,10
Single arm Db alternating preacher curls 15,12,10 (each arm)
Db hammer curls 15,12,10

PHASE 2

10 Rounds for time
10 Wall balls @9kg
5 db devil press @20kgs
5 box jump overs

WORKOUT 3

PHASE 1 - Push

Incline db bench 10,8,5
Db seated shoulder press 12,10,8
Seated chest press machine 12,10,8
Cable chest flys 20,15,10
Db seated side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head bar extensions 20,15,10

PHASE 2

For time
10-20-30-20-10
Alt db snatch @22.5kg
Rower
Directly into…
30 pull ups
30cal rower

WORKOUT 4

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

25M’AMRAP
400m Run
9 hang snatch @50kg
6 Over head squats
3 wall walks

WORKOUT 5

FOR TIME

10-9-8-7-6-5-4-3-2-1
BB Power clean
Burpee over bar
Toes to bar
Directly into…
Ghd sit ups 100
Ski erg 3000m