WORKOUT 1
PHASE 1 - PUSH
Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time
PHASE 2
Cardio party with Partner
3 Rounds - Time cap 35:00m
-400m Run (together)
-1k Rower
-1k Ski erg
-2k Bike erg
Notes: On the Rower, bike and ski alternate the target distance between the two of you
WORKOUT 2
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)
WORKOUT 3
FOR TIME
1k Run
500m Rower
50 Burpees
400m Rower
40 Burpees
50 Burpees
300m Rower
30 Burpees
200m Rower
20 Burpees
100m Rower
10 Burpees
WORKOUT 4
PHASE 1 - ARMS & CALVES
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
Standing calves raises 20,20,20,15,15
PHASE 2
Muay Thai Conditioning - 1 hour HIIT
Or
For time
10-20-30-40-50
Calories on the assault bike.
PERFORM 20 push ups & 10 burpees after each set
WORKOUT 5
800m Ski erg
50 BB Power cleans @50kg
50 BB Front rack Lunges @50kg
600m Ski erg
35 BB Power cleans @50kg
35 BB Front rack Lunges @50kg
400m Ski erg
20 BB Power cleans @50kg
20 BB Front rack Lunges @50kg
1km Run
WORKOUT 6
PHASE 1 - 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
PHASE 2
Muay Thai conditioning. (1 hour - HIIT training)
WORKOUT 7
10Km Run (Zone 2)
& Mobility