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 ...
Tuesday 11 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Medium-Medium/heavy weight *Medium volume *Weight controlWarm-up2 rounds 10 Bend + Bow 10 Alt Lunge Twist 4 Walkers20s Squat hold15 Air squat S&T (20 minutes)*Warm up to first set before starting working setsBack squat (Pause)5 sets of 3 reps*2 Second descent, 2 second hold at the bottom for every rep*Work up in weight *Full hip lockout at the topThen2 sets of 10 Reps*Perform all sets at the same weight (~40-50% of your final set in part 1)*1 second hold at the bottom of every rep*Full hip lockout at the top Workout EMOM 16 MinutesOdd minutes (0,2,4...
Monday 10 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Light weight *Moderate volume *Sport performance Warm-up 2 rounds 10 push ups 5 Walkers 200m jog20s Pidgeon stretch each side *Warm up back squat before workout Workout "Get back up"Teams of 2 (teams of 3 - 2 members sync up):200 Burpees for time*1 person at a time until each team member has completed 100 burpeesDirectly into1200m run - together ...
Thursday 6 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *High volume *Sport specific/endurance/coreWarm-up3x 8 Sit-ups 8 Bend + Bow16 Calf raises4 Walkers100m Jog Workout "Magic 8 Ball"For Time:1K Run60 Sit-ups200 Meter Farmers Carry 2x24/2x16 40 Med ball Sit-ups 10/7100 Meter Farmers Carry 2x24/2x1620 V-ups *10 Burpee penalty for uncontrolled KB drops*Scale weight as needed*Everyone starts at the same time, first come first serve on famers carry's, team up as needed for med balls ...