WORKOUT 1
Legs - Phase 1
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Phase 2
Every 3:00 x 6 Rounds
20cal assault bike
15 box jump overs
10 down ups
WORKOUT 2
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
Every 7:00m x 5 rounds complete
500m Row
30 Wall balls
20 OH db Lunges @30kg
WORKOUT 3
5 Rounds for time @40kg D ball
Assault bike 20 calories
D ball carry 50m
D ball lunges 10
D ball squats 10
D ball over shoulder 10
WORKOUT 4
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
2 Rounds for time. (Hard pace)
1000m Row
1min rest
750m Row
1min rest
500m Row
1min rest
250m Row
1min rest
WORKOUT 5
Phase 1
Every 2:30 x 6 Rounds
10 Barbell OH squats @60kg
20cal rower
Max reps: Toes to bar
Rest 1:30 between rounds
Phase 2
5km Run (Zone 2)
WORKOUT 6
4 Rounds
25cal assault bike
12 HSPH
25 wall balls
Time cap: 22:00
Rest 3:00
Into…
1 Round
75cal assault bike
36 HSPH
75 wall balls
Time cap: 22:00
WORKOUT 7
Phase 1
10M’EMOM
1MIN: 2 BB thrusters @80%
Rest 3 mins.
Into…
10M’EMOM
1MIN: 2 BB Snatch @80%
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