WORKOUT 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
WORKOUT 2
40M'AMRAP
400m run
30 db snatch @22.5kg
20 box jump overs
20 toes to bar
20 wall balls @9kg
40 cal Rower
WORKOUT 3
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)
Standing calf raises 15,15,20
WORKOUT 4
OLYMPIC LIFT & CARDIO PARTY
PHASE 1
10M'EMOM
1MIN: 2 BB Clean and press @80%
PHASE 2
600m-500m-400m
Rower
Ski erg
Run
Into…
Burpee touches 10
BB thrusters 20 @50kg
Db duel Devil press 10 @22.5kgs
WORKOUT 5
PULL
PHASE 1
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
8 Rounds Rounds
6 Rounds for time. Weight @50kg
6 bb push press
6 bb front squats
6 bb hang power cleans
6 bar over burpee
20 cal rower
WORKOUT 6
RUNNING
1km Warm up
Into…
1km intervals x 6 @3:30min km pace
-90 seconds rest between each round
1km Cool down
WORKOUT 7
PHASE 1
ARMS
Bicep preacher curl machine 15,12,10
Tricep over head cable extensions 20,15,12
Dumbbell seated bicep curls 12,10,8
Close grip tricep bench press 15,12,10
Dumbbell hammer curls 15,12,10
Close stance press ups for time 150
PHASE 2
MIKKO'S TRIANGLE
42M'EMOM
1MIN: Rower 16-18cal
2MIN: Ski erg 16-18cal
3MIN: Assault bike 16-18cal
4MIN: Rest