WORKOUT 1

Phase 1 - Legs

Lying hamstring curls 15,12,10
leg press 20,15,10,10
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
Leg extensions 15,12,10
Standing calf raises. 20,15,15,10

Phase 2

Hero workout - Holleyman
30 rounds for time
5 wall balls @9kg
3 hand stand press ups
1 BB power clean @100kg

WORKOUT 2

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

WORKOUT 3

Descending Erg calorie ladder for time
50-40-30-20-10calories
Bike erg
Rower
Ski erg

WORKOUT 4

Phase 1 - 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)

Phase 2

20-18-16-14-12-10-8
Assault bike
Db box step overs @12kgs
Ghds

WORKOUT 5

Phase 1

Olympic lift & Cardio party
10M’EMOM
1MIN: 2 BB Clean and press @80%

Phase 2

With a training partner - YOU-GO-I-GO
1500m-1000m-500m
Rower
Ski erg
Bike erg
Into…
400m run (together)
40 db box step ups @25kgs
20 Wall walks

WORKOUT 6

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 - Rower

60-50-40-30-20 calories

Notes. Rest after each set, the same amount of time it took to complete the set. With a running clock, as fast as possible perform a 60 calorie Row. Rest the same time it took you to complete the preceding round of calories. If it takes 2:30 to row 60 calories, then you will rest 2:30 before starting the calorie round of 50. Continue in the same manner for the round of 50, 40, 30, and 20 calories.

Score is the time on the clock when the 20 calorie Row is completed.