WORKOUT 1
Push - Phase 1
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
Phase 2
20M’AMRAP
As many rounds as possible in 20 mins
Assault bike 14cal
Toes to bar 10
Wall walks 6
WORKOUT 2
Legs - Phase 1
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
Phase 2
6 rounds
15 calorie row
15 dumbbell cleans @17.5kgs
15 butterfly sit ups
Rest 4mins
3 rounds
30 calorie row
30 dumbbell cleans @17.5kgs
30 butterfly sit ups
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
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head cable extensions 20,15,10
Phase 2
Every 3:00m x4 rounds
250m Ski erg
25 kettlebell swings 24kgs
Phase 3
Rest 3 mins
10M’AMRAP
15 kettlebell swings @24kgs
15 Hand release press ups
5 wall walks
WORKOUT 4
Phase 1
3 rounds
1k Ski erg
1min rest
1k rower
Rest 2 min.
Phase 2
2:00 on, 2:00 off x 4 rounds
18 wall balls
Max Barbell clean and press @50kgs
Rest 4 mins
2:00 on, 2:00 off x 4 rounds
15cal Rower
Max Barbell sumo high pull @50kgs
WORKOUT 5
Arms - Phase 1
Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep weighted dips 15,12,10
Phase 2
Every 4:00 for 6 Rounds.
250m Rower
8 BB Over head squats @50kg
8 Push press @50kg
8 Bar over burpees
4 wall walks
WORKOUT 6
12km run zone 2