Tuesday 28 January 2025
Warm-up2 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 10s Rope hang10 Hang power clean (bar) Workout "Grab And Go" For Time:30 Hang Power Cleans, (50/35) 3 Rope Climbs/10s rope hangs/2x reps on any pull-up variation20/16 Calorie Bike20 Hang Power Cleans, (60/40) 3 Rope Climbs20/16 Calorie Bike10 Hang Power Cleans, (70/50) 3 Rope Climbs 20/16 Calorie Bike*Start 1 minute apart ...
Monday 27 January 2025
Warm-up 2 rounds 10 Air squats 5 Walkers 10 KB Russian Swing (light)20s Pidgeon stretch each side S&TFront Squat3 Sets: 8 Front Squats * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets Workout "Fasten Your Seatbelts" AMRAP 7: 30 Toes to Bar 30 Front Rack Reverse Lunges Max burpees Directly Into...
Thursday 30 January 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *High volume *Sport specific/enduranceWarm-up3x 8 Alternating lunges 8 Lateral line hops (L+R =1) 8 Bodyweight squats 8 Sit-ups 8 Bend + Bow4 Walkers Workout EMOM for 30 minutes Minute 1: 10 Wall Balls 10kg/7kg Minute 2: 10 Side to side med-ball slams 10kg/7kg Minute 3: 10 KB Russian Swing 16kg/24kg Minute 4: 12 Russian twists 10kg plate (L+R=1) Minute 5: 10 Push Up Minute 6: 10 Ring rows Minute 7: 12 Sit Up Minute 8: 10 KB Goblet Squat 12kg/16kg Minute 9: 10 Box jumps Minute 10: Rest *Start at any station and rotate through movements resting on the 10th and 20th minute ...
Tuesday 28 January 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Medium/Heavy weight *Medium volume *Metabolic conditioning/sport specificWarm-up2 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 8 Bend + Bow10 Alt Lunge twist 8 Push-ups 10 KB Deadlift (light) S&T (15 mins) 8-6-4-2Barbell bench press (65%-70%-80%-85%) *Rest to recovery between sets*Target is a medium to heavy weight, you should have reps in reserve at the end of every setWorkout AMRAP 15 Minutes10 Double KB Deadlift10 Hand release push-ups*Relay style, 3 per squad ...
Monday 27 January 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate/heavy weight *High volume *Sport performance Warm-up 2 rounds 10 Air squats 5 Walkers 200m jog20s Pidgeon stretch each side *Warm up back squat before workout Workout"Fun in the sun" Squads of 2/3, each squad starts at a different section and keep rotating until all squads have done all sections. Relay style: Partner 1 starts movement 1, then moves to movement 2 while partner 2 starts movement 1 etc. Section 1 (Power): 3 Rounds:5 Back squat @70%50m (25m there + 25m back) Sled push @1/2 Bodyweight -Rest 3 Minutes Section 2 (Speed):3 Rounds10 Burpees 50m (25m there + 25m back) run -Rest 3 minutesSection 3 (Endurance):3 Rounds 10 Cal Bike25 Double battle rope ...
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