MONDAY

Legs - Phase 1

BB squats 8,6,4
Stiff leg dead’s 8,6,4Rest 3 Mins12M’EMOM
1:BB Squats 6 (70%)
2:Assault Run 16 cal
Rest 2mins

12M’EMOM
1:BB Back lunges 12
2:Assault Run 16 cal
Rest 2mins

Phase 2

5rounds
BB DT (60kg
12 Deadlifts
9 Hang Power Cleans
6 Push press
300m run
(As fast as possible)

TUESDAY

Phase 1

Flat bench 3x3, 10,8,6,
Seated DB press 10,8,6
Side raises 15,12,10

Phase 2

50M’E2MOM
1-2min:10 Bench press & 14cal
2-4min:10 Burpees to touch & 14cal
4-6min:10 push press & 14cal
6-8min:14 Box overs & 14cal
8-10min:10 Duel DB snatch & 14cal
5 Rounds

TUESDAY

Phase 1

BB deadlifts 5x5, 1x100kg AMRAP.
Weighted Pull ups 10,8,6,4
Single arm dumbbell rows 15,12,10
Bicep curls alternating dumbbells 12,10,8 (each arm)
Single arm preacher curls 12,10,8

Phase 2

7km run

TUESDAY

Phase 1

You-go-I-go / Compete with a partner. If your haven’t got a partner complete on your own but half the reps100-50-25

100 cal assault bike
100 power cleans 60kg
100 box overs
100 wall balls (12kg)
100 burpees
100 pull ups
100 hrpu
100 T2B

FIRDAY

BB Bench 5x5, 1x20
BB Bent over rows 5x5, 1x20
BB squats 5x5, 1x2012M’EMOM
1:Clean and press 6
2:Row 16cal

Rest 2 mins

12M’EMOM
1:Muscle snatch 8
2:Assault bike 16cal