WORKOUT 1
Phase 1 - Legs
Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Db stiff leg deadlifts 15,12,10
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10
WORKOUT 2
4xEMOMS @12MINS
12M’EMOM
1MIN:BB muscle snatch 12 @40-60kg
1MIN:Assault bike / Ski erg 12cals
2 mins rest
12M’EMOM
1MIN:BB thrusters 12 @40-60kg
1MIN:Assault bike / Ski erg 12 cals
2 mins rest
12M’EMOM
1MIN:BB push press 12 @40-60kg
2MIN:Assault bike / Ski erg 12 cals
2 mins rest
12M’EMOM
1MIN:Toes to bar 12/14
1MIN:Assault bike / Ski erg 12 cals
WORKOUT 3
Phase 1
10M’EMOM
1MIN: 2 BB Thrusters @80%
Phase 2
Chest & Back Pump
30M’EMOM
1MIN: 4/5 Pull ups @20kg
2MIN: 8 Dips @20kg
3MIN: 18/20cal Assault bike
Notes: Select what weight is good for you around your waist
WORKOUT 4
Conditioning
500m-400m-300m-200m
Run
Rower
Ski erg
After each round perform….
30 wall balls @9kg
20 toes to bar
10 burpee broad jumps
WORKOUT 5
PULL
BB Deadlifts 10,8,6
Barbell bent over rows 12,10,8
ISO back row machine 15,12,10
Prone rear DB shoulder flys 20,15,10
Seated alternating DB bicep curls 15,12,10
Ez bar preacher curls 15,12,10
WORKOUT 6
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
Tricep behind the head extensions 20,15,10
Tricep push downs 15,12,10
Phase 2
3:00 ON / 2:00 OFF x 5
20/15 Calorie Row
15 Burpees Over The Rower
MAX Dumbbell Snatches @22.5kg