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
6 rounds
20 wall balls @9kg
16 box overs
12 Kipling. pull ups
1 min rest
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
25M’EMOM
1MIN:Assault bike 16cal
2MIN: Burpees 16
3MIN: Box overs 16
4MIN: GHD sit ups 16
5MIN: REST
WORKOUT 3
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 4
Phase 1
21-15-9
Thrusters 60kg
Burpee touch
Kettle bell swings 24kg
(Scale down in weight if you need to)
Phase 2
10M’EMOM
1MIN:Rower 16cal
2MIN:Rope climb 2
10M’EMOM
1MIN:Rower 16cal
2MIN:Hand stand push ups 10
10M’EMOM
1MIN:Rower 16cal
2MIN:Toes to bar 14
WORKOUT 5
In pairs complete
100-50-30
Ski erg
GHDs
Duel DB Devil press @20kgs
Wall balls @9kg
Duel Kettlebell lunges @20kgs
Box overs