WORKOUT 1
Phase 1 - Pull
BB Deadlifts 10,8,6
Barbell bent over rows 12,10,8
ISO back row machine 15,12,10
Prone rear DB shoulder flys 20,15,10
Seated alternating DB bicep curls 15,12,10
Ez bar preacher curls 15,12,10
Phase 2
Rowing intervals
500m x 10
1min rest between each round
WORKOUT 2
Phase 1
Trunk Destruction
5 Rounds
15 Toes to bar
15 Ghd hypertension
15 Ghd sit ups
25cal Assault bike
Phase 2
12M’EMOM
1MIN: Every minute perform BB 5 squat cleans @60kg
WORKOUT 3
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
Tricep behind the head extensions 20,15,10
Tricep push downs 15,12,10
WORKOUT 4
Team workout conditioning
6 Rounds for calories
6:00on / 3:00off
25 Cal Assault bike
40 Cal Rower
Max cal Bike erg
In pairs total MAX cal bike erg
RND 1: 103 calories
RND 2: 103 calories
RND 3: 99 calories
RND 4: 87 calories
RND 5: 85 calories
RND 6: 81 calories
WORKOUT 5
Legs
Leg extensions 15,12,10 (dropset on the last set)
Front squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Db stiff leg deadlifts 15,12,10
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10
WORKOUT 6
3 Rounds for time
800 Meter Run
500m Rower
20 DB Goblet Squats @40kg
20 Burpee touch
20 Toes to bar
WORKOUT 7
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