WORKOUT 1
PHASE 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
Tricep behind the head extensions: 20, 15, 10
Tricep push downs: 15, 12, 10
PHASE 2 - SKI ERG
10 x 500m
1 min rest between rounds
WORKOUT 2
PHASE 1
10M'EMOM
Every minute: BB Clean and press 2
Notes:
0-5mins @80% max
5-10mins @80-90% max
PHASE 2
4 rounds for time:
Rower 400m
Bike erg 800m
Into...
Pull ups 10
Db snatch 20 @22.5kg
D ball burpee over box 4 @40kg
Ghd 15
WORKOUT 3
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)
Lying hamstring curls: 15, 12, 10
Standing calf raises: 20, 15, 15, 10
WORKOUT 4
TRUNK DESTRUCTION
5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
10 Strict Toes to bar
30 cal Assault bike
10 box jump burpees
WORKOUT 5
PHASE 1 - PULL
BB Deadlifts: 10, 8, 6
T bar row machine: 12, 10, 8
Seated back iso row machine: 12, 10, 8
Close grip pull ups: 3 x max reps
Rear machine flys: 15, 12, 10
Ez bar curls: 15, 12, 10, 8
Db hammer curls: 15, 12, 10, 8 (each arm)
PHASE 2 - TREADMILL SESSION
2km Warm up
1km x 5 @3:30km pace
90 sec rest
1km Cool down
WORKOUT 6
400 Meter Run
21 Kettlebell Swings @24kg
12 Pull-Ups
10 burpee broad jumps
WORKOUT 7
40M'AMRAP
10 Db incline press @40kg
10 D ball step ups @30kg
10 BB Cleans @60kg
500m Rower
1min rest
