WORKOUT 1

Legs

Lying hamstrings curls 15,10,15
Barbell stiff leg deadlifts 10,10,10
Barbell Box step ups 20,16,10 (superset) Barbell Front squats 10,10,10
Box Jumps 100 for time

WORKOUT 2

chest & SHOILDERS

Barbell Bench press 15,10,5 reps (@100,120,130kg)
Standing db press single arm 10,10,10 (@30,35,35kg)
Chest Dips 3 sets x Max reps
Db Incline press 3 x 10-15 reps
Db side raises 3 x 12-15 (@10-12kg) Superset Db holds - max time) @5kg

WORKOUT 3

30M'AMRAP

Rower 250m
Reverse hand stand press ups 10
Kettlebell carry 100m @32kgs
Db Snatch 10 @30kg

WORKOUT 4

BACK

Barbell rows 15,10,5
Db rows single arm 15,10,15
Db single arm upright rows 20,15,10
Db seated prone rows reverse grip (superset) Weighted GHD hyperextension
Finisher Rower 100 Calories for time

WORKOUT 5

4 ROUNDS

20 toes to bar
40 assault bike calories
20 barbell push press @50kg
400m Run

WORKOUT 6

GET IT DONE - FOR TIME

1k Rower
50 Dumbbell snatches @22.5kg
800m Rower
40 Dumbbell snatches @22.5kg
600m Rower
30 Dumbbell snatches @22.5kg
400m Rower
20 Dumbbell snatches @22.5kg
200m Rower
10 Dumbbell snatches @22.5kg

WORKOUT 7

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

25M’AMRAP
10 BB Clean & Jerks @40kg
15 Box Jumps
25 Ski erg calories