MONDAY

LEGS - PHASE 1

BB squats 8,6,4
Stiff leg dead’s 8,6,4

Rest 3 Mins

12M’EMOM
1:BB Squats 6 (70%)
2:Assault Run 16 cal
Rest 2mins

12M’EMOM
1:BB Back lunges 12
2:Assault Run 16 cal
Rest 2mins

PHASE 2

5rounds
BB DT (60kg
12 Deadlifts
9 Hang Power Cleans
6 Push press
300m run
(As fast as possible)

TUESDAY

PHASE 1

Flat bench 3x3, 10,8,6,
Seated DB press 10,8,6
Side raises 15,12,10

PHASE 2

50M’E2MOM
1-2min:10 Bench press & 14cal
2-4min:10 Burpees to touch & 14cal
4-6min:10 push press & 14cal
6-8min:14 Box overs & 14cal
8-10min:10 Duel DB snatch & 14cal
5 Rounds

WEDNESDAY

PHASE 1

BB deadlifts 5x5, 1x100kg AMRAP.
Weighted Pull ups 10,8,6,4
Single arm dumbbell rows 15,12,10
Bicep curls alternating dumbbells 12,10,8 (each arm)
Single arm preacher curls 12,10,8

PHASE 2

7km run

THURSDAY

PHASE 1 - You-go-I-go / Compete with a partner. If your haven’t got a partner complete on your own but half the reps

100-50-25
100 cal assault bike
100 power cleans 60kg
100 box overs
100 wall balls (12kg)
100 burpees
100 pull ups
100 hrpu
100 T2B

FRIDAY

PHASE 1

BB Bench 5x5, 1x20
BB Bent over rows 5x5, 1x20
BB squats 5x5, 1x20

12M’EMOM
1:Clean and press 6
2:Row 16cal

Rest 2 mins
12M’EMOM
1:Muscle snatch 8
2:Assault bike 16cal