Day 48 RHS – S&C
Warm-up2 rounds 10 Bend + bow15 ring rows15 Push -ups15 Sit-ups15 Air squatsS&T 15 minutes5 Sets3 Pause squats (1s pause)Work up in weight WorkoutTeams of 3:Start at any part and rotate until all parts are completedPart 1: Relay style, p1 starts moves on then p2 starts etc.30 Cal Bike30 Goblet squats 22.5/1530 Sit-upsPart 2: Relay style, p1 starts moves on then p2 starts etc.30 Burpees30 Alt lunges (L+R =1)30 Sit-ups Part 3: Relay style, p1 starts moves on then p2 starts etc.30 Ring Rows30 KB Swings30 Sit-ups ...
Day 47 RHS – S&C
Warm-up3x 8 Ring rows 8 Push-ups 8 KB Russian Swings (light) Workout 21-15-9-7-5KB Swings (russian)Hand release push-ups Rest 5 minutesTeams of 3:3 sets of 7's2x10kg/2x7kg DB's*Strict form, pass db's to next member and rest until it's your turn again go around for 3 sets total ...
Day 46 RHS – S&C
Warm-up3x 100m Jog 8 Alternating lunges 8 bodyweight squat 10 Heel touches Workout Teams of 3/4:Section A:Complete 90 pause back squats (1s) (30 each) ~your bodyweight in weight on the bar, round up or down to make weight changes easier*Break sets in any way and keep working until the team's reps are done, rather keep sets small but keep movingRest 4 minutes then,Section B: Complete a 1.6km run - 4 laps ...
Day 45 RHS – S&C
!Today’s Stimulus: *Light weight *Moderate volumeWarm-up2x 100m Jog 8 Alternating lunges 8 Push-ups 8 Ring rows 10s Alternating arm battle rope Workout *Teams of 3, as many rounds as possibleAMRAP 15 minutes100m Run (together)10 Push-ups (partner 1 completes, then partner 2, then partner 3)10 Ring rows (partner 1 completes, then partner 2, then partner 3)10 Double Battle rope reps (partner 1 completes, then partner 2, then partner 3) ...
Day 44 RHS – S&C
!Today’s Stimulus: *Moderate weight *High volume *GritWarm-up2x 100m Jog 8 Alternating lunges 8 Box step-ups 8 KB Russian Swings (light) 8 Med ball slams Workout"One last time" Relay style - start with the "Buy in" then progress into the workout ending with the "Cash out". Buy In: 40 Cal Assault Bike (Controlled stop - penalty is 10 burpees before you continue the workout :) ) Into: 10 Double pump burpees (burpee + push-up - chest touches the floor twice, full elbow lockout at the top) 40 Box Jumps 10 Double pump burpees (burpee + push-up - chest touches the floor twice, full elbow lockout at the top) 40 KB Russian Swings 16/12 (*Head up to the...