WORKOUT 1
LEGS
Lying hamstring curls: 15, 12, 10
Leg extensions: 15, 12, 10
Leg press: 15, 20, 30, 40
Bulgarian smith machine split squats (single leg): 12, 10, 8
Barbell Stiff leg deadlifts: 12, 10, 8
WORKOUT 2
INTERVALS (TREADMILL)
8 x 1:30 minute @17km
2 x 2:30 minute @17km
1min rest after each round
If you can't do the km speed lower it
WORKOUT 3
PHASE 1 - PUSH
Flat barbell bench: 10, 8, 6
Seated db shoulder press: 12, 10, 8
Seated chest press machine: 12, 10, 8
Db side raises: 20, 15, 10
Weighted Tricep dips: 12, 10, 8
Tricep behind the head extensions: 20, 15, 10
100 push ups for time
PHASE 2
Assault bike 20min - Max calories
WORKOUT 4
PHASE 1
35M'AMRAP - AS MANY ROUNDS AS POSSIBLE
400M Run
40 Calorie Rowing
30 Barbell thrusters @50kg
20 Dumbbell snatch's @25kg
PHASE 2
For time:
Rower 2000m
WORKOUT 5
PULL
Straight arm cable pull downs: 12, 10, 8
Seated wide grip cable rows: 15, 12, 10 (20 drop set)
BB bent over rows: 10, 8, 6 (20 drop set)
Wide grip pull ups: 4 x max reps
Alternating Dumbbell curls: 15, 12, 10, 8 (each arm)
Cable straight arm bicep curls: 40, 40, 40, 40 (drop set each set)
OLYMPIC LIFT & CARDIO PARTY
WORKOUT 6
PHASE 1
10M'EMOM
1MIN: 2 BB Clean and press @80%
PHASE 2
600m-500m-400m
Rower
Ski erg
Run
Into...
Pull ups 15
Db push press 15 @22.5kgs
Toes to bar 15
Db duel Devil press 10 @22.5kgs
