WORKOUT 1

Phase 1 - Legs

Lying hamstring curls 15,12,10
leg press 20,15,10,10
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
Leg extensions 15,12,10
Standing calf raises. 20,15,15,10

WORKOUT 2

Phase 1 - PULL

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

20M’AMRAP - As many rounds as possible in 20 mins
10 Assault bike calories
10 Kettlebell Two Handed Deadlift @30kgs
5 Kettlebell Two Handed Thruster @30kgs
5 Box Jumps

WORKOUT 3

10 Rounds for time
Bike erg 1000m
Kettlebell Farmers walk 50m @36kgs
Pull ups 10
Push ups 20

WORKOUT 4

Phase 1 - PUSH

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
100 push ups for time

Phase 2

5 Rounds
20 Calorie rower
15 Wall Ball @12kg
10 BB Sumo Deadlift High Pulls @60kg
5 Push-Ups

WORKOUT 5

4 Rounds For Time
200 meter Run
11 BB Thrusters @60kg
200 meter Run
11 BB Push Presses @60kg
200 meter Run
11 BB Squat cleans @60kg

WORKOUT 6

ARMS & CALVES

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
Standing calves raises 20,20,20,15,15

WORKOUT 7

Phase 1

20’MAMRAP - As many rounds as possible in 20 mins
3 Overhead Squats @50kg
6 Overhead Lunges @50kg
9 Power Snatches @50kg
12 Push-Ups
15 calorie assault bike

Phase 2

Bike erg 15,000m (Zone 2)