WORKOUT 1

10 ROUNDS for time

10 Assault bike cals
6 Burpees over bar
6 BB Clean and jerk @60kg
6 Pull ups
6 Db box step ups @22.5kgs
6 HSPU

WORKOUT 2

PHASE 1 - ARMS

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

50-40-30-20-10
Assault bike cals
Press ups
TIME CAP: 30:00m

WORKOUT 3

4 ROUNDS for time

Mutant Back Attack
Pull ups 10
BB Dead lifts 10 @100kg
300m Rower
BB Rows 10 @90kg
300m Rower
BB Sumo High pull 10 @60kg
400m Run
TIME CAP 50:00

WORKOUT 4

Phase 1

Lying Hamstring curls 15,12,10
BB Stiff leg deadlifts 10,8,6

Phase 2

For time
40M’AMRAP
BB Step ups 10 @70kg
Barbell front squats 12 @70kgs
Ghds or toes to bar 15
BB cleans 5 @70kg
500m Rower / 500m Run

Notes:
Alternate.
1 Round run
1 Round Rower

WORKOUT 5

Phase 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

Phase 2

Sprints
1km Warm up (5:00km pace)
2x800m - 90 sec rest
2x400m - 1min rest
2x200m - 1min rest
1km Cool down

WORKOUT 6

Phase 1

10M’EMOM
Every minute: BB Clean and press 2
Notes:
0-5mins @90kg
5-10mins @100kg

Phase 2

30M’AMRAP
In Pairs complete
Rower Max calories
10 Down ups
8 Toes to bar
2 BB Squat cleans @60kg

Notes:
Yo go I go
1 person is on the rower accumulating as many calories as possible
1 person is completing one round of the exercises

Target to beat: 16 Rounds / Rower: 420calories