WORKOUT 1
Phase 1
10M’EMOM
Every min perform 2 BB muscle cleans @100kg
Rest 2 mins
Into…
10M,EMOM
Every min perform 2 BB thrusters @80kg
Into…
Arms - Phase 2
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
WORKOUT 2
10,000m Bike erg
Every 1000m perform...
14 ghds
14 barbell lunges @70kg
WORKOUT 3
Mobility 1 hour
Phase 2
10km Run (zone 2)
WORKOUT 4
Push - Phase 1
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
6M’AMRAP
6 Power snatch @50kg
9 pull ups
12 cal rower
Rest 2mins
Into…
6M’AMRAP
6 barbell clean & press @50kg
9 Burpee touch
12 cal Rower
Rest 2mins
Into…
6M’AMRAP
6 OH barbell squat @50kg
9 Burpee touch
12 cal Rower
WORKOUT 5
Pull - Phase 1
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
6 rounds for max reps
2 min work / 1 min rest
12 toes to bar
Max kettlebell swings @24kg
Score is total of kettlebell swings total
WORKOUT 6
Legs - Phase 1
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 rounds for time
20min time cap.
8 Wall balls @9kg
5 toes to bar
2 wall walks