Tuesday 24 February 2025 (RHS) (14:30, 17:30)
*Gentlemen, this is it—the final week! It’s been an absolute privilege to be a part of this journey with each of you. When we set the challenge, you didn’t just meet it over the past few months—you exceeded every expectation. As we step into this season, we do so with the confidence that we gave it everything and did it right. Now, let's finish strong and make this last push count. Let's go out and crush it!Today’s Stimulus: *Moderate/high weight *Moderate/high volume *Sport performance Warm-up 2 rounds 10 Bend + Bow 10 Air Squat (2 second pause) 5 burpees20s Pidgeon stretch each side S&T 3-3-2-2-1 Back squat (pause 2s on the...
Thursday 20 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *High volume *Sport SpecificWarm-up2x 8 Air squats 8 Box step-ups 8 Push-ups8 Ring rows 8 KB Russian Swings Workout "Hurry Back" For Time: Part 1: 30-20-10-5 Box Jumps 30-20-10-5 Double DB Power Cleans 2x20/2x15 -Rest 5 Minutes Part 2:30-20-10-5 Jumping squats30-20-10-5 KB Russian Swings 24/16 *Half of squad starts at part 1 other half at part 2. ...
Tuesday 18 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Light weight *Medium volume *Recovery/de-loadWarm-up2 rounds 10 Sit-ups 5 Med ball slams (light) 30s Pidgeon stretch each side 10 DB strict press per side (light, 10kg or less) Workout "One Last Breath" For Time: 50 Alternating V-Ups 50 Double DB Push press (2x15 or lighter)50 Med ball slams (7kg/5kg)*Teams of 3, each partner starts at a movement, swap when all are done - do sets of 10 and continue until all members have completed 50 reps of all movements ...
Monday 16 February 2025 (RHS) (14:30, 17:30)
* Athletes to do modified workouts this week to optimize your performance - let's be smart about training and show up 100% on the day! * Weather is looking unlikely to allow but let's be pro's and prepare like it will.Today’s Stimulus: *Moderate weight *Moderate volume *Sport performance Warm-up 2 rounds 10 Bend + Bow 10 Air Squat (2 second pause) 10 Single KB deadlift (light) 10 KB Russian swing (light)20s Pidgeon stretch each side *Warm up to deadlift weightS&T6-5-4-3-2Deadlift*Work up in weight*Athletes: Same weight across, moderate weight Workout 10 Rounds For Time: 6 Double KB Deadlifts 2x24/2x16 2-4-6-8-10-12-14-16-18-20 DB Goblet Squat 20/15 *Athletes: KB deadlifts @ 2x16 or below, no going upDB Goblet...
Thursday 13 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *Moderate volume *Core + upper body volumeWarm-up3x 8 Sit-ups 8 Push-ups8 Ring rows S&T (15 minutes) *Warm up to starting weight6-5-4-3-2Bench Press (2 second pause at the bottom)*Work up to a moderate/heavy weight*Keep tension during the pause to ensure form doesn't degrade Workout 50-40-30-20-10Alternating V-UpsKB High Pulls (16/12)25-20-15-10-5Med ball sit-ups 10/7Hand release push-ups ...