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 cable extensions 20,15,10

PHASE 2

20M’EMOM
1MIN: 15cal Rower
2MIN: 5 BB Thrusters @60kg

WORKOUT 2

PHASE 1

As fast as possible
100 Barbell Cleans after every break complete
4 burpees over bar
8 toes to bar
12 kettlebell swings @24kg
Notes: Barbell @60kg

PHASE 2

10k Bike erg (zone 2)

WORKOUT 3

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)
Calf raise machine 10,15,15,20,20

WORKOUT 4

RUN

Ski erg
500m-400m-300m-200m
Into….
10 Db box step ups @22.5kgs
15 Db Cleans @22.5kgs
20 Toes to bar

WORKOUT 5

30M’AMRAP

10 BB squat cleans @60kg
15 Burpee touch
10 Box jump overs
15 toes to bar
400m Run

WORKOUT 6

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)
Preacher curl machine 20,15,10

WORKOUT 7

PHASE 1

20M’AMRAP
10 DB Push Press @22.5kgs
10 Kettlebell Swings @22.5kgs
10 Db step overs @22.5kgs
10 Burpee over DB

PHASE 2

Running workout
5 mins @easy pace 5:00km
4 mins @easy pace / moderate pace 4:30Km
3 mins @moderate pace 4:00km
2 mins @moderate pace / 3:30km
1 mins @fast pace / 3:00km
2 sets
3 mins rest between sets