WORKOUT 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
WORKOUT 2
40M'AMRAP
400m run
30 db snatch @22.5kg
20 box jump overs
20 toes to bar
20 wall balls @9kg
40 cal Rower
WORKOUT 3
LEGS
Lying hamstring curls: 15, 12, 10
Leg extensions: 15, 12, 10
Barbell back squats: 10, 8, 6
Smith machine Bulgarian split squats: 15, 12, 10 (each leg)
Standing calf raises: 15, 15, 20
WORKOUT 4
OLYMPIC LIFT & CARDIO PARTY
PHASE 1
10M'EMOM
1MIN: 2 BB Clean and press @80%
PHASE 2
600m-500m-400m
Rower
Ski erg
Run
Into...
Burpee touches 10
BB thrusters 20 @50kg
Db duel Devil press 10 @22.5kgs
WORKOUT 5
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
6 Rounds for time
Weight @50kg
6 bb push press
6 bb front squats
6 bb hang power cleans
6 bar over burpee
20 cal rower
WORKOUT 6
RUNNING
1km Warm up
Into...
1km intervals x 6 @3:30min km pace
90 seconds rest between each round
1km Cool down
WORKOUT 7
PHASE 1 - ARMS
Bicep preacher curl machine: 15, 12, 10
Tricep over head cable extensions: 20, 15, 12
Dumbbell seated bicep curls: 12, 10, 8
Close grip tricep bench press: 15, 12, 10
Dumbbell hammer curls: 15, 12, 10
Close stance press ups for time: 150
PHASE 2 - MIKKO'S TRIANGLE
42M'EMOM
1MIN: Rower 16-18cal
2MIN: Ski erg 16-18cal
3MIN: Assault bike 16-18cal
4MIN: Rest
