WORKOUT 1
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
Rowing intervals
500m x 10
1min rest between each round
WORKOUT 2
1km Row or Ski erg
30 kettlebell swings @22kg
30 BB power snatches @40kg
30 Toes to bar
1km Row or Ski erg
20 kettlebell swings @22kg
20 BB power snatches @40kg
20 Toes to bar
1km Row or Ski erg
10 kettlebell swings @22.5kg
10 BB power snatches @40kg
10 Toes to bar
WORKOUT 3
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)
WORKOUT 4
1km Warm up
Into….
1km intervals x 6 @3:30min km pace
-90 seconds rest between each round
WORKOUT 5
PHASE 1 - PUSH
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
Burpee box jump over workout
30M’EMOM
Every minute perform 8 Burpees box jump overs
WORKOUT 6
pHASE 1 - ARMS
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
25M’AMRAP
400m Run
9 BB hang snatch @50kg
6 BB Over head squats
3 wall walks