WORKOUT 1
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
Trunk destruction
5 rounds
15 Ghd sit ups
15 Ghd back extensions
1min rest after each round
WORKOUT 2
Conditioning Work
40 MINUTES
5 Rounds -
MIN: 0-4 Bike erg 60cal
MIN: 4-8 Rower 60cal
WORKOUT 3
40M’AMRAP
15 Db press @40kg
15 Db Side raises @12kgs
15 Dips
15 d ball Step ups @30kg
1000m Bike erg
200m hill sprints
WORKOUT 4
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)
WORKOUT 5
PHASE 1
Every minute, on the minute, for 10 minutes:
Clean and Jerk x 2 rep @75-80%
PHASE 2
Complete as many rounds and reps as possible in 26 minutes of:
16 calories assault bike
3 Wall Climbs
60-Foot Walking Lunges with Farmer’s Carry
22.5kg - 30 down & back
WORKOUT 6
“The Veteran”
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters 22.5kg
11 Burpees
WORKOUT 7
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
20M’EMOM
1MIN: 25cal assault bike
2MIN: Rest