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...
Tuesday 7 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Light weight *Medium volume *RepeatMovement Demo Dumbbell Bench Press https://www.youtube.com/shorts/1V3vpcaxRYQWarm-up3 rounds 8 PVC Pass through8 Side lateral raises (2,2.5kg) 8 Front lateral raises (2,2.5kg) 8 Single KB Deadlift (light)8 Push-ups S&T Dumbbell Bench Press *Pair up 4 or 5 per bench *Relay style, partner one goes, rack next partner… *Spot your partner, don’t let dumbbells fall outwards as this is a shoulder injury risk.8-8-6-6-4-4 *Each rep has a 2 second negative*Start light and work up in weight, sets has to be unbroken else reduce weight Workout 4 Rounds8 Hand Release Push-ups16 Hanging knee raises (strict)16 KB sumo deadlift High pulls (12kg/16kg) – https://www.youtube.com/watch?v=0xpSOScnr1E ...
Monday 6 January 2025 (RHS) (11:00, 12:00)
Welcome back gents! We want to commend you on absolutely smashing the last few blocks of training - this year we are going to even greater heights. Work hard, stay humble - let's put our heads down and finish this thing! Today’s Stimulus: *Moderate weight *Moderate volume *Getting back into it Warm-up 2 rounds 20 Alternating lunges 5 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side S&T (25 mins) Kettlebell Front Rack Lunges3 Sets: 20 Front rack KB Lunges https://www.youtube.com/shorts/4WehJ7vIrhQ * 10 Reps Each Leg *Controlled decent, use matts if needed and don't bang the knees off the floor to avoid potential injuries.* Start light, build In weight do a heavy...
Thursday 12 December 2024 (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 Bend + Bow4 Walkers S&T 2x100m Sled push @3/4 Bodyweight *Break in the 100m = 10 Jumping squats 2x100m Kettlebell/DB front rack carry *Uncontrolled dropped KB = 10 Burpees*Perform in any order, Ex: 100m Sled, 1 Carry, rest repeat Workout AMRAP 20 Minutes Teams of 3 split all reps:30 Wall-balls 30 Box jumps 300m KB/DB Farmers carry*Complete the last round after the clock hits 0 Score is total rounds completed ...