WORKOUT 1

 

Phase 1

5km run (hard pace)

Phase 2

IN PAIRS COMPLETE WORKOUT:
Assault 40cal
Flat Bench 30
GHDs 30
Assault 35cal
Flat Bench 30
GHDs 30
Assault 25cal
Flat Bench 30
GHDs 30
Assault 20cal
Flat Bench 30
GHDs 30
Assault 15cal
Flat Bench 30
GHDs 30
Assault 10cal
Flat Bench 30
GHDs 30
Our time/ 28:03
@35kg DUMBBELLS

 

 

WORKOUT 2

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

In Pairs
Assault run 100cal
Sledge push 100m @60kg)
Wall balls 100 @9kg
x3 rounds.

 

 

WORKOUT 3

Pul - Phase 1

BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 15,12,10,8
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10

Phase 2

10km run (easy pace)

 

 

WORKOUT 4

Push - Phase 1

Flat db bench 10,8,6,4
Seated smith machine shoulder press 12,10,8,6
Seated chest press machine 12,10,8,6
Cable single arm side raises 20,20,15,15
Weights Tricep dips 12,10,8
Tricep cable straight bar push downs 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)

 

 

WORKOUT 5

Phase 1

40-30-20
Ski erg /Assault bike
Toes to bar
Wall balls (9kg)

Phase 2

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run