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 10,8,6,4DB 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