Tuesday 11 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Medium-Medium/heavy weight *Medium volume *Weight controlWarm-up2 rounds 10 Bend + Bow 10 Alt Lunge Twist 4 Walkers20s Squat hold15 Air squat S&T (20 minutes)*Warm up to first set before starting working setsBack squat (Pause)5 sets of 3 reps*2 Second descent, 2 second hold at the bottom for every rep*Work up in weight *Full hip lockout at the topThen2 sets of 10 Reps*Perform all sets at the same weight (~40-50% of your final set in part 1)*1 second hold at the bottom of every rep*Full hip lockout at the top Workout EMOM 16 MinutesOdd minutes (0,2,4...
Monday 10 February 2025
Warm-up 2 rounds 10 Air squats 5 Walkers 10 Box step-ups 10 KB Swing (light)20s Pidgeon stretch each side S&TFront Squat (15 Minutes)4 Sets: 4 Front Squats (1st rep has a 2 second pause) * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets Workout "Quadruplet" 4 Rounds x AMRAP 4 (Total = 16 minutes work + 16 minutes rest): 15 KB Swing 24/16 9 Box Jumps (24"/20") 7 Dumbbell Hang Squat Cleans (2x20/2x15) * Rest 4 Minutes Between Rounds *Continue each round where you left off *Score = total rounds ...
Monday 10 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Light weight *Moderate volume *Sport performance Warm-up 2 rounds 10 push ups 5 Walkers 200m jog20s Pidgeon stretch each side *Warm up back squat before workout Workout "Get back up"Teams of 2 (teams of 3 - 2 members sync up):200 Burpees for time*1 person at a time until each team member has completed 100 burpeesDirectly into1200m run - together ...
Thursday 6 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *High volume *Sport specific/endurance/coreWarm-up3x 8 Sit-ups 8 Bend + Bow16 Calf raises4 Walkers100m Jog Workout "Magic 8 Ball"For Time:1K Run60 Sit-ups200 Meter Farmers Carry 2x24/2x16 40 Med ball Sit-ups 10/7100 Meter Farmers Carry 2x24/2x1620 V-ups *10 Burpee penalty for uncontrolled KB drops*Scale weight as needed*Everyone starts at the same time, first come first serve on famers carry's, team up as needed for med balls ...
Tuesday 4 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Medium weight *High volume *Metabolic conditioning/sport specificWarm-up2 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 8 Bend + Bow10 Alt Lunge twist 8 Push-upsWorkout "Breaking News" 5 Rounds: 30 Push-ups10 Double KB Deadlift (2x24/2x16) Directly Into...
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