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

7km Run (Zone 3)

WORKOUT 2

3 rounds in pairs for time

600m Rower | I go u go
600m Ski erg | I go u go
400m run (together)
Into…
Db ball over double box 20 @40kg
BB Cleans 20 @80kg
Db Devil press 20 @20kg
50min time cap

WORKOUT 3

60M’AMRAP | I-GO-YOU-GO

In pairs complete as many rounds as possible
10 BB squats @BW
15 Toes to bar
20 cal Bike erg

After 1 round each perform 20 synchro burpees.
George and Felix completed 6 rounds each

WORKOUT 4

2 Rounds for time

700m Rower
4 rounds of "Cindy"
25 Toes-to-Bar
4 rounds of "Cindy"
25 BB Cleans and press @70kg
4 rounds of "Cindy"
25 Wall Balls @9kg
4 rounds of "Cindy"
700m Rower

Pointer: 1 round of Cindy" is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

WORKOUT 5

Arms

Heavy Artillery (supersets)
3 rounds
Db bicep curls 15 @14kg
Db tricep skull crushers 15 @12kg
Bike erg 20cal
Rest 1 min max after each round

Into…
Pull ups 10
Press ups 25
Rest 2 mins

3 rounds
BB bicep curls 10 @50kg
BB Skull Crushers 10 @50kg
Burpee touch 10
Rest 1 min max after each round

Into…
Pull ups 10
Press ups 25
Rest 2 mins

3 rounds
Db bicep Hammer Curls 15 @14kg
Tricep dips 15-20
Bike erg 20cal
Rest 1 min max after each round

Into…
Pull ups 10
Press ups 25

WORKOUT 6

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 7

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