WORKOUT 1

 

Push - Phase 1

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}

Phase 2

For Time
21-15-9 Rower
15-12-9 Burpees

 

 

WORKOUT 2

 

Pull - Phase 1

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}

{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}

Phase 2

7km run (hard pace)

 

 

WORKOUT 3

 

Legs - Phase 1

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

For time
21-15-9 Toes-to-Bar
15-12-9 Pull ups

WORKOUT 4

E5MOM -
For 40 minutes every 5 minutes complete
HSPU 6
Burpee touch 6
Pull ups 6
Db ball to shoulder 6
Clean and press 6 @70kg
Toes to rings 16
Ski erg 16

 

WORKOUT 5

 

Phase 1

In pairs complete
70-50-30
Assault bike
Barbell squats @100kg
Chest to bar pull ups  
Wall balls @9kg
Flat DB Chest press @40kg

Phase 2

5 rounds
Assault bike 10cal
Lying tricep db skull crushers 20 @12kgs
Db bicep curls 20 @12kgs