WORKOUT 1

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

Mhay Thai
1 hour conditioning

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

6 rounds
Work 3:00min/Rest 2:00
16 cal ski erg
10 burpees touch
5 D ball over to shoulder @50kg
Max reps R1/4: Hspu
Max reps R2/5: Alternating dumbbell snatch @22.5kg
Max reps R3/6: Toes to bar

WORKOUT 3

6 Rounds for time
500m row
R1/3: 15 BB OH squats @40kg
8 Strict Pull ups
3 wall walks

R1/3: BB OH squats @40kg
R2/4: BB hang snatch @40kg
R3/6: BB hang clean @40kg

WORKOUT 4

Pull - Phase 1

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

Rower
500m x 10
1 min rest between each round.

WORKOUT 5

Phase 1

10M’EMOM
1MIN: 2 BB Clean and press @80%

Rest 3 mins
Into…
10M’EMOM
1MIN: 2 BB thrusters @80%

Phase 2

3 Rounds in pairs for time YGIG - @45kg D ball
Assault bike 40 Calories
D ball carry 50m
D ball alternating lunges 30
D ball squats 30
D ball over shoulder 20
D ball burpee over double box 10
Time to beat 28:00mins

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

Phase 2

6km Run (Easy pace)