WORKOUT 1

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

Partner workout | I-go-u-go
10x20cal @85-90RPM
10x30cal @75-80RPM

GO AS FAST AS POSSIBLE. Alternate between the two of you. I GO U GO. One of you will rest when your training partner is on the assault bike. Make sure you keep so the in the RPM range on the bike

WORKOUT 2

Phase 1 - 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

Phase 2

Treadmill Run
5km - Zone 3

WORKOUT 3

Phase 1 - Pull

Pull ups 3 x max reps (wide/close/neutral)
T bar row machine 12,10,8 (dropset on the last set)
Seated iso back row machine single arm 12,10,8
Rear dumbbell flys 15,12,10 (dropset on the last set)
Preacher curl machine 15,12,10 (dropset on the last set)
Db seated curls 15,12,10

WORKOUT 4

Phase 1

10M’EMOM
Every minute perform 2 squat cleans
1MIN: 2 BB Squat clean @80%

Rest 3 mins
Into….

10M’EMOM
Every minute perform 2 BB Clean and press
1MIN: 2 BB Clean and Press @80%
Rest 3 mins

Phase 2

For time
1000m Rower
30 Toes to bar
50 Barbell OH squats @50kg
30 Toes to bar
25 Burpee box jump over
1000m Rower

WORKOUT 5

40M’AMRAP - As many rounds as possible
15 Db Bench press @40kg
15 Db Side raises @14kg
15 Dips
15 GHDs
400m Run

George completed - Six rounds onto the seventh and up to GHDs

WORKOUT 6

20-15-10-5-10-15-20
Pull ups
Barbell Hang power clean @64.5kg
Sand bag over shoulder @40kg
Pistol squat
Assault bike

Pointer: After you’ve completed round 5 drop the Barbell hang power clean weight down to @40kg