WORKOUT 1

 

Push - Phase 1

BB flat bench 10,8,6,4
Seated DB shoulder press 12,10,8,6
Incline DB press 12,10,8,6
Side to front DB raises 12,10,8,6
Weights Tricep dips 12,10,8
DB skull crushers 15,12,10,8

Phase 2

16M’EMOM
1MIN: Wall balls 16 @9kg
2MIN: Rower 16cal
3MIN: Db snatch 16 @22.5kg
4MIN: Thrusters BB 10 @50kg

 

WORKOUT 2

 

Legs - Phase 1

BB Front squats 10,8,6,4
Single legged leg press 15,12,10,8
Leg extensions 15,12,10,8
Walking BB lunges 15,12,10 (each leg)

Phase 2

10km run

 

WORKOUT 3

 

Phase 1

Deadlifts 10,8,6,4
Prone barbell row 10,8,6,4
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
DB preacher curls 12,10,8,6 (each arm)
Cable bicep curls 15,12,10,8

Phase 2

4 rounds
Pull ups 10
Burpee touch 10
Bent over rows barbell 10
Rower / Ski erg 10
Db alternating bicep curls 20 (10 each arm)
1 min rest

 

WORKOUT 4

 

Phase 1

5 rounds
Toes to bar 15
Db side raises 15
Butterfly sit ups 15
Push ups narrow stance 15
Lying db tricep skull crushers 15

Phase 2

24M’EMOM
1MIN:15 calorie Row
2MIN:15 Burpees
3MIN 30 Air Squats

 

WORKOUT 5

 

Phase 1

BB Squats 5x5
BB deadlifts 5x5
BB Bench press 5x5

Phase 2

5 rounds
300m run (@mile pace)
12 barbell squat cleans @50-60kg
12 pull ups