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
6km run
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}
Phase 2
Every 3:00mins x 6 rounds
-15cal rower
-14 box Jump overs
-12 toes to bar
-Remaining time perform max reps muscle cleans @60kg
WORKOUT 3
42M’EMOM
1MIN:BB shoulder press 16 @50kgs
2MIN:SKI ERG 16cal
3MIN:ALTERNATIVE DB SNATCH 20 @25kgs
4MIN:BURPEE TOUCH 12
5MIN:D BALL TO SHOULDER 6-8 @50kg
6MIN:REST
WORKOUT 4
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
7km Run (easy pace)
WORKOUT 5
In pairs of 3 complete
Max burpee touch alternate burpees between partners.
-180 synchro jumping lunges
-120cal Bike/Row/Ski
-150 hang snatch @50kg
-100 db box overs @22.5kgs
-120 devil press single arm @22.5kgs
-120cal Bike/Row/Ski
WE MANAGED 700 BURPEES