WORKOUT 1
PHASE 1 - 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)
Db stiff leg deadlifts: 15, 12, 10
Lying hamstring curls: 15, 12, 10
Standing calf raises: 20, 15, 15, 10
WORKOUT 2
4xEMOMS @12MINS
12M'EMOM
1MIN: BB muscle snatch 12 @40-60kg
1MIN: Assault bike / Ski erg 12cals
2 mins rest
12M'EMOM
1MIN: BB thrusters 12 @40-60kg
1MIN: Assault bike / Ski erg 12 cals
2 mins rest
12M'EMOM
1MIN: BB push press 12 @40-60kg
2MIN: Assault bike / Ski erg 12 cals
2 mins rest
12M'EMOM
1MIN: Toes to bar 12/14
1MIN: Assault bike / Ski erg 12 cals
WORKOUT 3
PHASE 1
10M'EMOM
1MIN: 2 BB Thrusters @80%
PHASE 2 - CHEST & BACK PUMP
30M'EMOM
1MIN: 4/5 Pull ups @20kg
2MIN: 8 Dips @20kg
3MIN: 18/20cal Assault bike
Notes: Select what weight is good for you around your waist
WORKOUT 4
CONDITIONING
500m-400m-300m-200m
Run
Rower
Ski erg
After each round perform...
30 wall balls @9kg
20 toes to bar
10 burpee broad jumps
WORKOUT 5
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
WORKOUT 6
PHASE 1
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
PHASE 2
3:00 ON / 2:00 OFF x 5
20/15 Calorie Row
15 Burpees Over The Rower
MAX Dumbbell Snatches @22.5kg
