Monday 20 January 2025 (RHS) (14:30, 17:30)
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 *Deadlifts 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) *Warm up to starting set starting at an empty bar 5-5-4-4Deadlift (55%-65%-75%-85%) 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...
Thursday 16 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Strength building/functionalWarm-up3x 8 PVC Pass through 8 PVC good morning 8 Bend + Bow4 Walkers 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) *KB gorilla rows should follow directly after squats, after the KB swings 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 bar 5-5-5-5 Standing barbell strict press (70%-65%-60%-55%) 20-20-20-20 Kettlebell Gorilla rows 2x16kg/2x24kg https://www.youtube.com/watch?v=UsxcaALqr2c -Rest 5 minutesComplete 60 Ring...
Tuesday 14 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Light weight *Medium volume *Metabolic conditioning/sport specificWarm-up3 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 8 Sit-ups8 Push-ups 8 Jumping squats Workout *Squads start at any part, and progress through all parts until done*2 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. Part 1: 30 Med ball sit-ups 10/7 30 Burpees 30 Lateral med ball hops (L+R =1) Part 2: 30 Side to...
Monday 13 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Hinging overload/strength building Warm-up 2 rounds 20s Squat hold 10 Air squats 5 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side Workout *Squads of 3/4 *Squats 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) *KB swings should follow directly after squats, after the KB swings 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 bar 5-5-5-5Back squat (70%-65%-60%-55%)20-20-20-20 KB Russian Swing (24kg/16kg) -Rest...
Thursday 9 January 2025 (RHS) (11:00, 12:00)
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 S&T 10 minutes Groups of 3/4Establish a max distance broad jump (a.k.a 1 broad jump for max distance, take as many attempts as needed to reach your perceived max) Workout EMOM for 30 minutes Minute 1: 12 Wall Balls 10/7 Minute 2: 10 Burpee Minute 3: 12 KB Russian Swing 12kg/16kg Minute 4: 10 Battle Rope (both hands) Minute 5: 12 Push Up Minute 6: 10 Ring rows Minute 7: 12 Sit Up Minute 8: 10 KB Goblet Squat 12kg/16kg Minute 9: 12 Box jumps Minute 10: Rest *Start at any station and rotate through movements...