WORKOUT 1

Phase 1

Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set.
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM

Phase 2

10M’AMRAP
30 calorie ski erg
20 pull ups
10 burpee box jump overs 24”

Rest 5 mins

3 rounds for time
400m run
21 wall balls
15 toes to bar

Rest 5 mins
3 rounds for time
10 Barbell power cleans @60kg
10 Barbell shoulder to overhead @60kg
10 Chest to bar

WORKOUT 2

Pull - Phase 1

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

Muay Thai - 1 hour Conditioning or Bike Erg zone 2.

WORKOUT 3

Push - Phase 1

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

In a 3 complete 600cal rower
-Wall balls 150 @12kg
-Barbell Push press 150 @60kg
-GHD sit ups 150
-Duel Db Devil press 150 20kgs
1 person needs to be on the rower whilst one person is completing the exercises (Wall balls) The 3rd person is resting. Rotate between the 3 of you to complete all reps and calories as fast as possible.

WORKOUT 4

Running 10km east pace & Mobility and stretching.

WORKOUT 5

Phase 1

1km intervals x 3 @4min km pace. - 90 seconds rest between each round.
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

3 Rounds for time
500m run
30 Dumbbell bench press @40kgs
25 kettlebell swings @28kg
20 Toes to bar
15 Dumbbell Goblet squats @40kg
10 Dumbbell duel burpee deadlifts @40kgs