WORKOUT 1

Phase 1

Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM

WORKOUT 2

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

5km Run (Race pace)

WORKOUT 3

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

15M’AMRAP
Toes to bar 10
Ghds 10
Burpee box jump overs 10
Assault bike 10

WORKOUT 4

Arms - Phase 1

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

Phase 2

For time
400m run
10 power cleans @70kg
25 toes to bar
1 rope climb
800m run
10 front squats
20 chest to bar
1 rope climb
400m run
10 squat cleans
10 bar muscles ups
1 rope climbs

WORKOUT 5

Phase 1

Partner workout - in a pair complete
4 rounds
Man makers 10 @22.5kg
Db ball to shoulder 20 @50kg
Hspu 30
Toes to rings 40
Barbell Hang power cleans 50 @60kg
Rower 60cal

Phase 2

10km Run (Easy pace)

WORKOUT 6

In a 3 complete 500cal Assault bike
Toes to bar 150
Barbell hang power clean 150 @50kg
Db burpee box step ups 75 @17.5kgs
Barbell Sumo high pull 150 @50kg
DB ball over shoulder 75 @50kgs

1 person needs to be on the Assault bike whilst one person is completing the exercises ie. toes to bar, barbell hang power clean. And the 3rd person is resting. Rotate between the 3 of you to complete all reps and calories as fast as possible