Day 18 RHS – S&C
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 (2 second negative)*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 20 Russian KB Swings 12/16kg -Rest 2 minutes *Repeat ...
Day 17 RHS – S&C
Today’s Stimulus: *Moderate weight *Moderate volume *Muscular enduranceWarm-up2 rounds 8 Alt lunge8 KB Deadlift (light) 8 KB swing (light)8 Push-ups 8 Bodyweight squats S&T Whole squad as a team, 1 working at a time rest holding:25 Cal bike, rest of the team holds a wall sit (90 degrees no half repping)*If you break the hold while the working member is biking you take a 5 air squat penalty and go back to the hold immediately.*Rest while members transition to the bike, only start biking when everyone is in the holdWorkout*Nominate 1 squad to demo 1 full round before starting Squads of 3:9 Rounds (3 holds each):Team member 1: Double...
Day 16 RHS – S&C
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 (3 rep heavy)3-3-3-3-3*Start light and work up to a heavy 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. Then: 5 minutesPractice wall-balls, find a challenging but do-able height/weight Workout (Metabolic conditioning) E4MOM (16 mins = 4 rounds)5 burpees10 Med ball slams (10/7)10 V-ups10 Wall balls (10/7) (scaling: scale height, scale...
Day 15 RHS – S&C
Today’s Stimulus: *Moderate weight *Medium volume *Muscle volumeWarm-up3x 8 Push-ups 8 Ring rows 8 Single arm DB hammer curls per arm (very light) Workout 3 Rounds*Relay style20 Double DB Bench Press (any weight that is do-able, with good form, for all 3 movements) Directly into15 Double DB sitting hammer curls (any weight that is do-able, with good form, for all 3 movements)Directly Into 15 Double DB Bent over row (any weight that is do-able, with good form, for all 3 movements) *For every break in set perform 5 push-ups at the end of the round before resting *Rest 3 minutes between rounds ...
Day 14 RHS – S&C
Today’s Stimulus: *Moderate weight *Moderate volume *Muscular enduranceWarm-up3 rounds 8 PVC Pass through8 Side lateral raises (2,2.5kg) 8 Front lateral raises (2,2.5kg)8 Push-ups 8 DB Strict press per side (light) S&T DB standing Strict Presshttps://www.youtube.com/watch?v=22gQUcvcW1o 14-12-8-6*Start light and work up (weight can stay the same across multiple sets so long as the last set feels heavy)*Brace core and keep DB's tucked pressing straight upwards. Workout Teams of 3 or 4: *Relay style: Member 1 starts and completes movement 1, then moves to movement 2 while member 2 starts movement 1 etc. 3 Rounds 20 DB Snatches https://www.youtube.com/watch?v=HHsOcHb_IFI 10 Push-ups20 Medball over shoulder (15kg/10kg) https://www.youtube.com/watch?v=58sMK3zizts 10 Ring rows ...