Flat db bench 10,8,{*20 rest pause set}

DB seated shoulder press 12,10,{*20 rest pause set}

Seated chest press machine 12,10,{*20 rest pause set}

Cable single arm side raises 20,15,10,{*20 rest pause set}

Behind the head Tricep extensions 20,15,12,{*20 rest pause set}

Close stance push ups max reps x 5 sets

 

{REST PAUSE SET *20 rep rest pause set. Complete 10 reps at a weight heavy as possible, rest for 5-10 seconds then perform another 5 reps. Then rest for another 5-10 seconds and then perform a final 5 reps. Keep the weight the same throughout the set}

 

Ski Erg 

500m x10

1min rest after each round

 

 

WORKOUT 2

BB Deadlifts 10,8,6,4

DB single arm rows 15,12,10,{*20 rest pause set}

Weighted pull ups 10,8,6,4

Straight arm cable pull downs 15,12,10,{*20 rest pause set}

Ez bar bicep curls 12,10,8 {*20 rest pause set}

Straight bar cable curls 15,12,10,{*20 rest pause set}

 

 Phase 2

AMRAP’6

Rower 12 cal

Toes to bar 12

Burpees 12

 

Rest 2 mins 

AMRAP’6

Rower 12cal 

Pull ups 12

Burpee touch 12 

 

Rest 2 mins 

AMRAP’6 

Rower 12cal

Barbell clean and press 2 @40kg 

Burpee over rower 12

 

 

WORKOUT 3

BB Front squats 10,8,6,{*20 rest pause set}

BB Front squats 10,8,6,{*20 rest pause set}

Leg press 15,12,10, {*20 rest pause set}

Leg extensions (super-set) Lying hamstring curls 15,12,10,{*20 rest pause set}

Walking BB lunges 15,12,10 (each leg)

 

Phase 2

30M’EMOM

1MIN:Barbell thrusters 12 @50kg

2MIN:Wall balls 20 @9kg

3MIN:Toes to bar 15

4MIN:Box db step overs 16 @20kgs 

5MIN:Rest

 

 

WORKOUT 4

 

Phase 1

5km Run (easy pace)

 

Phase 2

6 rounds for time.

200m run 

Barbell squat clean 8 @70kg 

Ghd sit ups 15

 

 

WORKOUT 5

Flat db bench press 10,8,6,4

Bent over barbell rows 10,8,6,4

Waking BB lunges 15,12,10,8 each leg

BB Push press 10,8,6,4

 

Phase 2

42M’EMOM

1MIN:Barbell Sumo high pull 12 @40kg

2MIN:Assault bike 14 cal 

3MIN:Barbell Muscle clean 12 @40kg

4MIN:Assault bike 14cal 

6MIN:Barbell thrusters 12 @40kg

7MIN:REST