Tuesday 26 November
Warm-up 2x 20 Singles/doubles 10 Ring rows 10 Air squats 10 Bend + Bow 10 DB Hang snatch e.s (light) Workout Back Squats Every 3 minutes 6 Sets: 2 Back Squats *Work up in weight Workout"Nerds Rope" AMRAP 10: 1-2-3...
Monday 25 November
Warm-up 2 rounds:10 Bend and Bow 8 Walkers 8 Deadlift (bar) 8 Hang Power clean (bar) Workout"Raise The Bar"5 Rounds:30 AbMat Sit-ups21-15-12-9-7 Power CleansRest 2 Minutes Between RoundsKG | (40/30), (50/35), (60/40), (70/45), (80/50) ...
Thursday 28 November 2024 (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate weight *High volume *Muscle volumeWarm-up3x 8 Box step-ups 8 Bodyweight squats 8 Bend + Bow4 Walkers S&T *5 minutes: Warm up to first set, go slowBack squat10-8-6-4*Same weight across all sets (~50% of your 3RM max)Every set is followed immediately with:10 Bodyweight squats (each rep as a 2 second negative) Workout 8 Rounds Squads of 310 Box step-ups each (med ball - 10/7/5 kg) 8 Med ball slams each (med ball - 10/7/5 kg) 10 Goblet squats each (med ball - 10/7/5 kg) You go I go style: Member 1 completes movement 1, member 2 completes movement 1, member 3 completes movement 1, move on to movement 2...
Tuesday 26 November (RHS) (11:00, 12:00)
Today’s Stimulus: *light weight *Moderate volume *Muscle volumeWarm-up3 rounds 8 Push -ups8 Ring rows 8 KB upright row (very light) S&T Pull-up (squads of 3/4 according to pull-up experience):4 Max rep sets (If max reps for your first set is < 3 scale to banded pull-ups) Score: Total reps across all setsScaling: Banded pull-ups (any strength band or multiple bands) Workout 3 Rounds 20 Dumbbell Bench press (heavy but manageable weight, decreasing weight is allowed) Directly into Max rep push-up-Rest 2 minutes between rounds3 Rounds 20 KB Upright rows (24/16/12)Directly intoMax rep banded curls (purple or heavier).-Rest 2 minutes between roundsScore: total amount of push-ups + total amount of banded curls ...
Monday 25 November 2024 (RHS) (11:00, 12:00)
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 3 rounds 10 Bend + Bow10 Superman's https://www.youtube.com/watch?v=z6PJMT2y8GQ 10 Sit-ups5 Walkers/Inch worms10 Alt Lunges ThenWarm up to starting set (take at minimum 3 sets to get there) S&T Deadlift (2RM Max)2-2-2-2-2*Start light and work up to a max 3 rep set. *Rest to recovery *~90s to 2 minutes between sets*Work to your own personal heavy set, NO EGO HERE.*Record your weight, this will be your baseline as we progress and improve over the coming blocks. Workout (Metabolic conditioning) 40-30-20-10 Reps for Time Med ball sit-ups (15/10/7) Alternating med ball goblet Lunges (15/10/7) ...
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