WORKOUT 1
LEGS
Lying hamstring curls (super-set)
Leg extensions: 15, 12, 10
BB Front squats: 12, 10, 8
BB Single leg Bulgarians split squats: 10, 10, 10 (each leg)
BB dead stop stiff deadlifts: 15, 12, 10
WORKOUT 2
PHASE 1 - ARMS
Db Bicep preacher curls: 12, 10, 8
Tricep push downs: 15, 12, 10
BB curls: 15, 12, 10
Tricep dips weighted: 15, 12, 10
Chin ups: 3 sets of max reps
Seated Calf's raises: 20, 15, 12, 10
PHASE 2 - CARDIO
Mikkos triangle
32M'EMOM
1MIN: Rower 18cal
2MIN: Ski erg 18cal
3MIN: Echo bike 18cal
4MIN: Rest
WORKOUT 3
CONDITIONING
50M'AMRAP
Run 400m
sandbag @30kg Step ups 30
sandbag Ghd sit ups 20
BB Push press 20 @60kg
American Kettlebell swings 20 @32kg
Assault bike 30cal
WORKOUT 4
PHASE 1 - 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
PHASE 2 - TRACK SESSION
1km @5:00km pace
1km @4:00km pace
90 sec rest
2x800m - 90 sec rest
3x400m - 1min rest
3x200m - 1min rest
1km Cool down
WORKOUT 5
PHASE 1
Muay Thai conditioning 1 hour
PHASE 2 - TRUNK DESTRUCTION
Buy in 1000m rower x2 (1min rest between)
PHASE 3
5 Rounds
10 Strict Toes to bar
15 Ghd hypertension
15 Ghd sit ups
500m Rower
WORKOUT 6
PHASE 1
10M'EMOM
1MIN: 2 BB squat cleans @80%
CONDITIONING
5 rounds for time
500m Rower
500m Ski erg
500m run
10 Wall walks
20 Db snatch @22.5kg
10 Dball over shoulder @40kg
20 OH single arm db lunges @22.5kg
WORKOUT 7
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
