Day 28 RHS – S&C
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Hinging overload/strength building Warm-up 2 rounds 10 Air squats 5 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side Workout *Squads of 3/4 *Warm up to starting set starting at an empty bar 5-5-4-4Deadlift*dead stop: reset before every rep , don't let go of the bar and avoid taking extended rest between reps Workout*Squads of 3 21-15-9Double KB deadlift 2x24/2x16 (All holding partners: Wall-sit)Burpee box jump over (1 Holding partner: Double KB farmers hold 2x/24kg or 2x16kg. 2nd Holding partner: Overhead med-ball hold: 15kg/10kg). Scaling box step-over + step down/up burpees *1 Partner works at a time*Partner 1 completes 21 Double KB deadlift while partner...
Day 27 RHS – S&C
Today’s Stimulus: *Light weight *Medium volume *Metabolic conditioning/sport specific (building on last week)Warm-up2 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 200m Jog16 Calf Raises 16 Lateral line hops Workout *Squads start at any part, and progress through all parts until done*3 minute rest between parts*Relay style, partner 1 starts with movement one while partner 2/3 rests, as soon as partner 1 moves on to movement 2 partner 2 starts with movement 1 - never pass the partner in front of you.*Push as hard as possible through each part to keep the group moving - earn the rest. *Note: Assault bike does a hard reset if you hold...
Friday 16 January 2025 (16:30 first class)
Warm-up3 rounds 15 Banded pull downs 15 Banded curls15 Push-upsWorkout (or any alternate) 3 Supersets for each movement*Reduce weight each supersetMax reps KB curl (weight 1) into max reps KB curls (weight 2) into max reps KB Curls (weight 3)Max reps DB Bench (weight 1) into max reps DB Bench (weight 2) into max reps DB Bench (weight 3)Max reps skull crusher (weight 1) into max reps skull crusher (weight 2) into max reps skull crusher (weight 3) ...
Thursday 15 January (16:30 only class)
Warm-up 2x10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2x2.510 Kipping swings(bar)10 Deadlift10 Push press Workout 10-8-6-4-2Deadlift 60/40 5-4-3-2-1Bar MU (Scaling Box MU/2x C2B/2x Pull-up variation)10-8-6-4-2S2O 60/40 ...
Wednesday 14 January (16:30 first class)
Warm-up3x5 Walkers + push-up10 Alt hang DB snatch (light)10 Heel touches10 Box Step-ups*Start S&T as soon as doneS&T800m Row WorkoutEvery 1:00 (12:00) Min: 1 30-second Max Shuttle runsMin: 2 30-second Max Burpee Over DBMin: 3 30-second Max Alt DB snatches 22.5/15Min: 4 30-second Max Box jumps*Repeat for 3 cycles (Scored by two total sets of Reps) ...
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