WORKOUT 1

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

Bike erg 5000m (zone 2)

WORKOUT 2

30M’AMRAP
400m run
30 db snatch @22.5kg
20 box jump overs
15 toes to bar
20 wall balls @9kg
30 cal rower

WORKOUT 3

Phase 1 - LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase  2

10M’EMOM
MIN: 3 barbell Squat clean @60%

WORKOUT 4

21-15-9

Barbell Power cleans @42.5kg
Kipping hspu

Into…
Rest 3 mins
21-15-9
Over head squats barbell @42.5kg
Bar facing burpees

Into…
Rest 3 mins
12-9-6
Duel db devil press 2x22.5kg
9-6-3
Wall walks

Time cap: 30.00min

WORKOUT 5

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

Running workout
5 mins @easy pace
4 mins @easy pace / moderate pace
3 mins @moderate pace
2 mins @moderate pace / fast pace
1 mins @fast pace
2 sets
3 mins rest between sets

WORKOUT 6

50cal rower
2 mins rest

Into…
“666”
6 Rounds for time. Weight @50kg
6 bb push press
6 bb front squats
6 bb deadlifts
6 bb hang power cleans
6 bar over burpee
6 pull ups
25 cal rower