Thursday 30 January 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *High volume *Sport specific/enduranceWarm-up3x 8 Alternating lunges 8 Lateral line hops (L+R =1) 8 Bodyweight squats 8 Sit-ups 8 Bend + Bow4 Walkers Workout EMOM for 30 minutes Minute 1: 10 Wall Balls 10kg/7kg Minute 2: 10 Side to side med-ball slams 10kg/7kg Minute 3: 10 KB Russian Swing 16kg/24kg Minute 4: 12 Russian twists 10kg plate (L+R=1) Minute 5: 10 Push Up Minute 6: 10 Ring rows Minute 7: 12 Sit Up Minute 8: 10 KB Goblet Squat 12kg/16kg Minute 9: 10 Box jumps Minute 10: Rest *Start at any station and rotate through movements resting on the 10th and 20th minute ...
Tuesday 28 January 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Medium/Heavy weight *Medium volume *Metabolic conditioning/sport specificWarm-up2 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 8 Bend + Bow10 Alt Lunge twist 8 Push-ups 10 KB Deadlift (light) S&T (15 mins) 8-6-4-2Barbell bench press (65%-70%-80%-85%) *Rest to recovery between sets*Target is a medium to heavy weight, you should have reps in reserve at the end of every setWorkout AMRAP 15 Minutes10 Double KB Deadlift10 Hand release push-ups*Relay style, 3 per squad ...
Monday 27 January 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate/heavy weight *High volume *Sport performance Warm-up 2 rounds 10 Air squats 5 Walkers 200m jog20s Pidgeon stretch each side *Warm up back squat before workout Workout"Fun in the sun" Squads of 2/3, each squad starts at a different section and keep rotating until all squads have done all sections. Relay style: Partner 1 starts movement 1, then moves to movement 2 while partner 2 starts movement 1 etc. Section 1 (Power): 3 Rounds:5 Back squat @70%50m (25m there + 25m back) Sled push @1/2 Bodyweight -Rest 3 Minutes Section 2 (Speed):3 Rounds10 Burpees 50m (25m there + 25m back) run -Rest 3 minutesSection 3 (Endurance):3 Rounds 10 Cal Bike25 Double battle rope ...
Thursday 23 January 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Strength building (with a hypertrophy spin) Warm-up3x 8 PVC Pass through 8 PVC good morning 8 Bend + Bow8 Walkers (each walker is done with an extra push-up) 8 Ring row Workout*Squads of 3/4 *Presses are done at percentages relating to 1RM max (adjust and round up or down as needed - these are our targets but don't risk injury to reach them) *DB rows should follow directly after bench, after the rows rest to recovery before starting the next set*To ensure a good flow give the partner in front of you a 30s head start. *Warm up to starting set starting at an empty...
Tuesday 21 January 2025 (RHS) (14:30, 17:30)
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...