WORKOUT 1
Legs
Barbell stiff leg deadlifts 4x10 @140kg
Rest 3mins
Into…
3-4 Rounds
Hang squat clean 5 @70kg
Front squats 5 @70kg
Plate reverse deficit lunges 10 @70kg
Box jumps 15
Into..
Ski erg 30cal
Ghd Reverse hyper extension 10 @10kg plate
Ghd sit ups 15
Rest 2 mins after each round.
WORKOUT 2
Phase 1
ARMS & CALVES
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
Standing calves raises 20,20,20,15,15
Phase 2
5km Run (zone 3)
WORKOUT 3
8 Rounds for time
Bike erg 500m
Wall walks 3
Db Devil press 3 @30kg
BB Squat cleans 6 @70kg
Bar over burpees 6
WORKOUT 4
Phase 1 - pUSH
Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
100 push ups for time
Phase 2
For time
50-40-30-20-10
Cal Row
Wallballs 9kg
Rest 2:00-1:30-1:00-0:30min
In-between sets
Or can you go unbroken
WORKOUT 5
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)
Db hammer curls 15,12,10 (each arm)
WORKOUT 6
TEAM OF 3
Assault bike 600cal target
“Big Poppa”
BB thrusters 100 @50kg
Burpee touch 120
BB push press 100 60kg
Toes to bar 120
BB Deadlifts 100 @100kg
Wall balls 120 @9kg
Notes: Divide up the reps on “Big Poppa” and “Assault bike” however as long as one person is resting while two are working. One person is always on the assault bike accumulating 600 calorie target. Rotate as a three between the assault bike and “Big Poppa”