WORKOUT 1
PUSH
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
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
WORKOUT 2
PHASE 1
10M’EMOM
Every minute: BB Clean and press 2
Notes:
0-5mins @80% max
5-10mins @80-90% max
PHASE 2
4 rounds for time
Rower 400m
bike erg 800m
Into…
Pull ups 10
Db snatch 20 @22.5kg
D ball burpee over box 4 @40
Ghd 15
WORKOUT 3
PHASE 1
Assault bike 100cal warm up
Rest 3 mins.
PHASE 2
Every 4 minutes, for 32 minutes (8 sets) for times:
20 Calories of Assault Bike
4 wall walks
12 toes to bar
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
Every 5 minutes, for 30 minutes (3 sets of each)
*Station 1 – 1000 Meter Row
*Station 2 – Three rounds of:
4 BB squat cleans @80kg
8 Bar-Facing Burpees
12 Box jumps overs
WORKOUT 5
400 Meter Run
21 Kettlebell Swings @24kg
12 Pull-Ups
10 burpee broad jump’s
WORKOUT 6
40M’AMRAP
10 Db incline press @40kg
10 D ball step ups @30kg
10 BB Cleans @60kg
500m Rower
1min rest
WORKOUT 7
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)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10