WORKOUT 1
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
50-40-30-20-10
Rower calories
Ski erg calories
Burpees
WORKOUT 2
PHASE 1
10km Run (zone 2)
PHASE 2 - 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
WORKOUT 3
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
Rower 500m x10
1min rest between rounds
WORKOUT 4
PHASE 1
Assault bike 20cal x5 Rounds @80RPM
1min rest between rounds
PHASE 2
30M'AMRAP
Rower 20cal
Press ups 16
Kettlebell swings 16 @20kg
Db Bicep curls to shoulder press 16 @16kg
Skull crushers 16 @16kg
WORKOUT 5
2 Rounds for time:
24 BB Deadlifts @100kg
24 Box Jumps
24 Wall Ball Shots @9/6kg
24 Db Bench Press @35kgs
24 Box Jumps
24 Wall Ball Shots @9/6kg
24 BB Power cleans @60kg
WORKOUT 6
30M'EMOM
1MIN: 4 Wall walks
2MIN: 8 BB Power snatches @50kg
3MIN: 14cal Assault bike
4MIN: 8 BB Thrusters @50kg
5MIN: Rest
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
