Day 33 RHS – S&C
Today’s Stimulus: *Medium weight *High volume *Metabolic conditioning/sport specificWarm-up2 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 8 Bend + Bow10 Alt Lunge twist 8 Push-upsWorkout "Breaking News" 4 Rounds: 20 Push-ups10 Double KB Deadlift (2x24/2x16) Directly Into...
Day 32 RHS – S&C
Today’s Stimulus: *Moderate weight *High volume *Sport specific/enduranceWarm-upAMRAP 5minutes (moderate pace) 8 Alternating lunges 8 Lateral line hops (L+R =1) 8 Bodyweight squats 8 Sit-ups 8 Bend + Bow4 Walkers Workout EMOM for 18 minutes Minute 1: 10 Wall Balls 10kg/7kg Minute 2: 10 Side to side med-ball slams 10kg/7kg Minute 3: 10 Lateral med-ball hops (L+R=1) Minute 4: 10 push-ups Minute 5: 10 KB Goblet Squat 12kg/16kg Minute 6: 10 Box jumps *Repeat cycle 3 times ...
Day 31 RHS – S&C
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 12 Minutes10 KB Swing10 Hand release push-ups ...
Day 30 RHS – S&C
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 @3/4 Bodyweight50m (25m there + 25m back) Sled push - 40/60 Kg depending on bodyweight Section 2 (Speed):3 Rounds10 Burpees 50m (25m there + 25m back) run Section 3 (Endurance):3 Rounds 10 Cal Bike25 Double battle rope ...
Day 29 RHS – S&C
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 *DB curls 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 bar 5-5-4-4 Barbell Bench press (75%-70%-65%-60%) 20-20-20-20 Double Dumbbell curls (moderate/light weight) -Rest 5 minutesComplete 60 Ring rows + 60 push ups (partition and split in any way you want)*This is not for...