WORKOUT 1
PULL
BB Deadlifts: 10, 8, 6
Barbell rows: 15, 12, 10
Db single arm rows: 15, 12, 10
Close grip pull ups: 3 x max reps
Rear machine flys: 15, 12, 10
Db preacher curls: 15, 12, 10
Db concentration curls: 15, 12, 10
WORKOUT 2
PHASE 1
10M'EMOM
1MIN: 2 BB clean & Press @80%
PHASE 2
For time:
5 wall walks
50cal row
5 wall walks
25 BB deadlifts @60kg
5 wall walks
25 BB Thrusters @60kg
5 wall walks
25 BB squat cleans @60kg
5 wall walks
50cal row
WORKOUT 3
LEGS
Lying hamstring curls: 15, 12, 10
Leg extensions: 15, 12, 10
Back squats: 10, 8, 6
Smith machine Bulgarian split squats: 15, 12, 10
Standing calf raises: 20, 15, 15, 10
WORKOUT 4
Every 2 minutes, for 32 minutes (4 sets)
Station 1: 0-2mins / 400m Run
Station 2: 2-4mins / 30 Wall Balls @6kg
Station 3: 4-6mins / 30 Cal Assault Bike
Station 4: 6-8mins / 15 Strict Pull-Ups
Notes: Switch station every two mins.
WORKOUT 5
PUSH
Incline barbell bench press: 12, 10, 8
Flat db bench: 10, 8, 6
Seated ISO shoulder press machine: 12, 10, 8
Db side raises: 20, 15, 10
Weighted Dips: 12, 10, 8
Tricep straight bar push downs: 15, 12, 10
WORKOUT 6
TRACK SESSION
1km @5:00km pace
1km @4:00km pace
90 sec rest
2x800m - 90 sec rest
2x400m - 1min rest
2x200m - 1min rest
1km Cool down
WORKOUT 7
PHASE 1
2k Rower (warm up)
PHASE 2 - TRUNK DESTRUCTION
5 Rounds
10 Strict Toes to bar
15 Ghd hypertension
15 Ghd sit ups
500m Rower
