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

Rower
500x10
1 min rest between each round.

WORKOUT 2

Phase 1

6 Rounds - 4:00mON/2:00mREST
18cal assault bike
12 GHD sit ups
5 Burpee Box jump owners
Into…
Round 1/4: Max BB Push press @50kg
Round 2/5: Max BB Sumo high pull @50kg
Round 3/6: Max BB Squat cleans @50kg

Ps. Write your score down of max reps for each round.

Phase 2

1000m Ski
1000m Row
1min rest
750m Ski
750m Row
1min rest
500m Ski
500m Row
1 min rest.
250m Ski
250m Row

WORKOUT 3

Phase 1 - Back

5 ROUNDS - As fast as possible.
Barbell rows 10 @100kg
250m rower
Pull ups 10
250m Rower
Barbell muscle clean 6 @80kg
250m Rower
Barbell Upright rows 15 @40kg
250m Rower

Rest when needed.
Ps. 5000m bike erg total.

Phase 2

Muay Thai
1 hour conditioning.

WORKOUT 4

Phase 1 - Chest

10 rounds
As fast as possible.
DB incline chest press 8-12 reps @45kgs
500m bike erg
DB side raises 8-12 reps @12kgs
500m bike erg
Rest 1 min and repeat.

Into….

Phase 2

10M’EMOM - EVERY MINUTE PERFORM.
3/4 Wall Walks

WORKOUT 5

CARDIO PARTY - YOU-GO-I-GO
I’m with a partner perform.
4 rounds for time.
1000m Rower
1000m Ski erg
400m run (together)

Into…
30 GHD sit ups
30 OH single arm db lunges @30kg
30 kettlebell swings @28kg

WORKOUT 6

Legs

BB Box step ups 20,20,16,12,20
Weight : @50/60/70/80/60kg

Rest 3 mins
Into….
10M’EMOM
Every minute perform 2 squat cleans.
1MIN: 2 BB Squat clean @80%

Rest 3 mins
Into…..
EMOM
25M’EMOM
1MIN: BB back squat 10 @100kg
2MIN: Rower 16cal
3MIN: DB stiff leg deadlift 10 @45kgs
4MIN: Ski erg 16cal
5MIN: REST