WORKOUT 1

 

PHASE 1 - 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)

 

PHASE 2

Rower
500mx10
1min rest between rounds

 

 

WORKOUT 2

 

PHASE 1

20M’EMOM
1MIN:Bike erg: 14/5cals
2MIN:Kettlebell: 14/15 @20kg
3MIN:Rower: 14/15cals
4MIN:Push ups: 20

3mins rest

 

PHASE 2

In pairs complete
Assault bike / Yo-go-I-go
200calories

Notes: Perform 20calories each. Repeat for 200 calories

 

 

WORKOUT 3

 

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

For time
5-4-3-2-1
Bar muscle up
Wall walks
Duel dumbbell devil press @22.5kg

 

 

WORKOUT 4

 

PHASE 1

1km Warm up
Into….
1km intervals x 6 @3:30min km pace
-90 seconds rest between each round

 

PHASE 2 - ARMS

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

 

 

WORKOUT 5

 

PHASE 1

Assault bike 20cal x5 Rounds
@80RPM
1min rest between rounds

 

PHASE 2

30M’AMRAP
Rower 20cal
Press ups 16
Kettlebell swings 16 @20kg
Db Bicep curls to shoulder press 16 @16kg
Skull crushers 16 @16kg

 

 

WORKOUT 6

 

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