WORKOUT 1

Phase 1

Strength & Power

Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set.
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM

Phase 2

6 Rounds
500m Run
12 BB deadlifts @50kg
9 BB hang cleans @50kg
6 BB push press @50kg
4 Burpee over bar
20 box overs 24’

WORKOUT 2

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

5km Run (Hard Pace)

WORKOUT 3

Push - Phase 1

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

10M’AMRAP
250m Row
10 toes to bar
10 bench press @90kg

2 mins rest
10M’AMRAP
20 wall balls @9kg
10 pull ups
10 BB bent over rows @90kg

2 min rest
10M’AMRAP
250m Row
10 duel kettlebell thrusters @20kgs
10 burpee touch

WORKOUT 4

Arms - Phase 1

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

Phase 2

Every 3:00 x 6
10 deadlifts @100kg
15 cal assault bike
10 box step over 24’

WORKOUT 5

4 Rounds
10 hspu
15 Ghds
20 box step up barbell lunges @40kg
25 db Bench press @30kgs
30 cal assault bike
Time to beat 30:06

WORKOUT 6

4 Rounds
1km Run
1km Row
2min rest after each round