Monday 4 November
Warm-up 2 rounds 10 Side + front lat raises (2x2.5)10 Bend and Bow 5 Walkers 20s Squat Hold 10 Air squat 10 Deadlift (bar)WorkoutAMRAP 20: 5 Deadlifts (110/85) 18 Wallballs17 Burpees Over Bar ...
Thursday 7 November 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate to moderate-heavy weight *Medium volume *Strength buildingMovement Demo Deadlift https://www.youtube.com/shorts/ZaTM37cfiDsDB Goblet Lungehttps://www.youtube.com/shorts/ruKeNQ1YOm0Lateral DB hopshttps://www.youtube.com/shorts/LPJDgdfJ2KMWarm-upAMRAP 8 10 Bend + Bow 5 Walkers 8 Alt Lunge twists 8 Bent Over row (empty bar) 8 Deadlift (empty bar) S&T *Pair up 2/3 according to bodyweight/experience Deadlift Every 3 minutes (6 rounds) 4-4-4-4-4-4 *Unbroken deadlifts *Aim is to end on a moderate to moderate-heavy weight *Form breaking is strictly prohibited Workout (metabolic conditioning)As fast as good form allows4 Rounds 12 Alternating DB Goblet lunges (1x10 or 12.5 or 15 or 20) 10 Lateral DB hops (L+R =1) 8 Ring Rows100m Run ...
Tuesday 5 November (RHS) (14:30, 17:30)
Today’s Stimulus: *Light weight *High volume *Muscular enduranceMovement Demo DB Bench Press https://www.youtube.com/shorts/1V3vpcaxRYQWarm-up3 rounds 8 PVC Pass through8 Side lateral raises (2,2.5kg) 8 Front lateral raises (2,2.5kg)8 Push-ups S&T Dumbbell Bench Press *Pair up 4 or 5 per bench *Relay style, partner one goes, rack next partner… *Spot your partner, don't let dumbbells fall outwards as this is a shoulder injury risk.10-10-8-8-6-6 *Each rep has a 2 second negative*Start light and work up in weight, sets has to be unbroken else reduce weightTHEN 2 sets: Max push-ups *Rest 1:30 between sets*Score = total pushups. Workout "Grit"100 Burpees for timeScore=total time ...
Monday 4 November 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *Moderate volume *Sport specific Movement Demo DB power clean: https://www.youtube.com/watch?v=vh0Tj7G4k0cKB Swing:https://www.youtube.com/shorts/6QjuRf0D8FwMed ball goblet squat:https://www.youtube.com/watch?v=1ZCxUsiornQ Med ball slams:https://www.youtube.com/watch?v=QxYhFwMd1Ks KB Farmers carry:https://www.youtube.com/watch?v=OiAnMT47S_Q Warm-up 2 rounds 20s Squat hold10 Bodyweight squat 10 Walkers/Inch worms 20s Pidgeon (e.s) S&T Complete In any order:Complete 50m sled push (@3/4 bodyweight)Complete 100m KB Farmers carry (as heavy as form allows)*Any uncontrolled dropping of KB's = 15 Burpee penalty - when resting control the weight and set it down gently Workout (Metabolic conditioning) *Start on any movement, every minute move to the next movement, rest the remainder of the minute Minute 1: 10 DB power cleans (2x12.5's or 15's or 20's) Minute 2: 10 KB swings (1x12kg or 16kg or 20kg...
Friday 1 November 2024
Warm-up2x10 Push-up10 Ring rows 10 KB High pull (light) +Open gym warm-up S&T Open gym ~15-20 minutes Workout21-15-9KB Hanging High pull 24/16Push-upKB Hang clean (e.s) Alternative workoutAny missed workout from the week or any of the "girl" benchmark workouts on the wall. ...
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