Thursday 21 November 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *Medium volume *Muscle volumeWarm-up3x 8 Push-ups 8 Ring rows 8 Bend + Bow4 Walkers S&T *5 minutes: Warm up to first set, go slowDeadlift6-5-4-3-2Deadlift*Work up in weight (not a max but a challenging final set) Workout 3 Rounds (not for time)Max reps barbell bent over rows 1/2 bodyweight -Rest 2 minutes20 Hand release push-ups -Rest 2 minutes Max reps ring rows -Rest 2 minutes *Repeat ...
Tuesday 19 November (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *Moderate volume *Muscular enduranceWarm-up3 rounds 8 Alt lunge8 KB Deadlift (light) 8 KB swing (light)8 Push-ups 8 Bodyweight squats *Half the squad starts on S&T, other half on the workout. Swap when both squads are done. S&T 2x100m Sled push @3/4 Bodyweight *Break in the 100m = 10 Jumping squats 4x100m Kettlebell/DB Farmers carry *Uncontrolled dropped KB = 10 Burpees*Perform in any order, Ex: 100m Sled, 2 Carries, rest repeatWorkout Squads of 3:9 Rounds (3 holds each):Team member 1: Double KB hold (2x24/2x16) WhileTeam member 2: 15 Burpees And Team member 3: 20 Med Ball Box step-ups (15kg or 10kg)*If member 1 stops the hold all members stop*Rotate every...
Monday 18 November 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 2 rounds 10 Lat front raises 2x2.510 Bodyweight squats5 Walkers/Inch worms10 Lateral line hops (L+R=1) 10 DB Strict press per arm (Light) S&T Standing Strict Press (3RM Max)3-3-3-3-3*Start light and work up to a max 3 rep set. *Rest to recovery *~90s to 2 minutes between sets*2 spotters required, as soon as forward progress halts save the squatter.*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. Then: 5 minutesPractice wall-balls, find a challenging but do-able height/weight Workout (Metabolic conditioning) E4MOM (16 mins = 4 rounds)100m Run10 Med ball...
Friday 22 November 2024
Warm-up2x10 Push-up10 Ring rows 10 Bend + bow Workout21-15-9Double DB Hang power clean DB push-ups-Rest 3 minutes 9-15-21C2BDB Push-ups ...
Thursday 21 November 2024 (16:30 first class)
Warm-up2x 8 Heel Touches 10 PVC PT 10 PVC GM5 Walkers 10 Alt lunge twist 8 Push press (bar) Workout4 Rounds:8 S2O 60/404 Burpee Pull-ups8 Front Rack Reverse Lunges 60/404 Burpee Pull-ups ...
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