WORKOUT 1

 

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

6 Rounds for time
Round 1/2/3
12 toes to bar
12 BB power snatch
20 cal rower
Round 4/5/6
15 Box jumps
15 db push press
20 cal rower

 

 

WORKOUT 2

 

Phase  1 - LEGS

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)

 

 

WORKOUT 3

 

TEAM OF 2

200 Wallballs @12kg
250 Calorie Row
100 Box Jumps
50 Devil’s Press @15kgs

Time cap: 30 minutes

 

 

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

10x500m Rower
1 min rest between each round

 

 

WORKOUT 5

20M’AMRAP
20 power cleans @50kg
4 wall walks
20 front squats @50kg
4 wall walks
20 shoulders to overhead @50kg
4 wall-walks
20 back rack reverse lunges @50kg
4 wall-walks

Bike erg
10,000m - Zone 3

 

 

WORKOUT 6

 

CONDITIONING

For time:
100 barbell Front Squat @80kg
Every time you brake a set perform 25cal assault bike
Pointer:Target 15+ reps on each set. Scale the loading if needed