WORKOUT 1
PHASE 1 - 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
PHASE 2 - ROWING INTERVALS
500m x 10
1min rest between each round
WORKOUT 2
PHASE 1 - TRUNK DESTRUCTION
5 Rounds
15 Toes to bar
15 Ghd hypertension
15 Ghd sit ups
25cal Assault bike
PHASE 2
12M'EMOM
1MIN: Every minute perform BB 5 squat cleans @60kg
WORKOUT 3
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
WORKOUT 4
TEAM WORKOUT CONDITIONING
6 Rounds for calories
6:00on / 3:00off
25 Cal Assault bike
40 Cal Rower
Max cal Bike erg
In pairs total MAX cal bike erg
RND 1: 103 calories
RND 2: 103 calories
RND 3: 99 calories
RND 4: 87 calories
RND 5: 85 calories
RND 6: 81 calories
WORKOUT 5
LEGS
Leg extensions: 15, 12, 10 (dropset on the last set)
Front 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 6
3 Rounds for time
800 Meter Run
500m Rower
20 DB Goblet Squats @40kg
20 Burpee touch
20 Toes to bar
WORKOUT 7
ARMS
Bicep seated db curls: 15, 12, 10
Tricep close grip bench press: 15, 12, 10 (drop set)
Bicep preacher curl machine: 15, 12, 10 (drop set last set)
Tricep over head ez bar cable extensions: 15, 12, 10 (drop set last set)
Tricep cable push downs: 15, 12, 15
Bicep Ez bar curls: 15, 12, 10 (drop set last set)
Push ups close stance: 3x max out reps
