WORKOUT 1
Pull - Phase 1
Lat pull downs 12,10,8*
Barbell bent over rows 12,10,8
ISO back row machine 12,10,8*
Prone rear DB shoulder flys 20,15,10
Seated alternating DB bicep curls 15,12,10
Ez bar preacher curls 15,12,10*
(Ps. On the last set of every exercise with a (*) on it add a drop set. For example 8 reps drop in weight 8 reps.)
Phase 2
24M’EMOM
1MIN:Ski erg 14
2MIN:Wall walks 6
3MIN:Toes to bar 14
4MIN:BB deadlifts 10 @bodyweight
WORKOUT 2
Push - Phase 1
BB flat bench 10,8,6,4
Seated DB shoulder press 12,10,8*
Incline DB press 12,10,8*
Side to front DB raises 12,10,8*
Weights Tricep dips 12,10,8
DB skull crushers 15,12,10
(Ps. On the last set of every exercise with a (*) on it add a drop set. For example 8 reps drop in weight 8 reps.)
Phase 2
50-40-30-20-10
D ball over the shoulder @40kg
Toes to rings / Toes to bar
Barbell squats @80kg
WORKOUT 3
Phase 1
Bodyweight day
30m AMRAP
Cindy + Burpees and running.
Pull ups 5
Push ups 10
Air squats 15
Burpees 10
300m run
(Perform as many rounds as possible in 30mins)
(I managed 10 rounds in the time cap - Score:10)
Phase 2
6 rounds
15 Ghd sit ups
15 Ghd back extensions
1min rest after each round.
(Use a weighted ball of your a filthy animal)
WORKOUT 4
Phase 1
In pairs complete
100-50
GHDs
Duel DB Devil press @20kgs
Wall balls @9kg
Duel Kettlebell lunges @20kgs
Burpee touch
(Time cap 40min)
(If you don’t have a parent complete half the reps on your own)
Phase 2
7km run (hard pace)
WORKOUT 5
Legs - Phase 1
Leg extensions 12,10,8*
BB squats 10,8,6,4
Leg press 15,12,10,8*
BB Walking lunges 10,8,6 (each leg)
BB Stiff leg deadlifts 12,10,8*
Phase 2
40-30-20-10
Ski erg
Assault bike
Burpees