Day 23 RHS – S&C
Warm-up2x200m jog (easy pace)20 High knees10 Heel touches10 Side to side leg swings10 Front to back leg swings20 Calf raises10 Push-ups10 Double KB deadlifts (light)5 Tuck jumpsS&T5 Rounds100m sprint*Run in groups of 3 *Sprint, walk back (out of the way of next group), get in the back of the pack and rest until next turn *Next group go as soon as group in front of them crosses the 100m lineWorkout*Teams of 3, start relay style partner 1 starts deadlifts, moves on to push-ups while partner 2 starts deadlifts etcEvery 2:30 (6 sets) 12 KB Deadlifts (24/16)12 Push-ups12 Box Jump Overs ...
Day 22 RHS – S&C
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 but do-able weight Rest 2-3 Minutes Between Sets Workout “Heads or Tails”*Squads of 3/4 each member start on a different movement and rotate. Each member has to complete 4 full rounds of all 4 movements.*Use the low rep movements to get some rest by completing them as fast as possible 4...
Day 21 RHS – S&C
* Well done on the progress. REST, EAT and enjoy the break! Today’s Stimulus: *Moderate weight *High volume *Muscle volumeWarm-up3x 8 Box step-ups 8 Bodyweight squats 8 Bend + Bow4 Walkers S&T *5 minutes: Warm up to first set, go slowBack squat10-8-6-4*Same weight across all sets (~50% of your 3RM max)Every set is followed immediately with:10 Bodyweight squats (each rep as a 2 second negative) Workout 8 Rounds Squads of 310 Box step-ups each (med ball - 10/7/5 kg) 8 Side to side Med ball slams each (med ball - 10/7/5 kg) 10 Goblet squats each (med ball - 10/7/5 kg) You go I go style: Member 1 completes movement 1, member...
Day 20 RHS – S&C
Today’s Stimulus: *light weight *Moderate volume *Muscle volumeWarm-up3 rounds 8 Push -ups8 Ring rows 8 KB upright row (very light) S&T Pull-up (squads of 3/4 according to pull-up experience):4 Max rep sets (If max reps for your first set is < 3 scale to banded pull-ups) Score: Total reps across all setsScaling: Banded pull-ups (any strength band or multiple bands) Workout 3 Rounds 20 Dumbbell Bench press (heavy but manageable weight, decreasing weight is allowed) Directly into Max rep push-up-Rest 2 minutes between rounds3 Rounds 20 KB Upright rows (24/16/12)Directly intoMax rep banded curls (purple or heavier).-Rest 2 minutes between roundsScore: total amount of push-ups + total amount of banded curls ...
Day 19 RHS – S&C
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 3 rounds 10 Bend + Bow10 Superman's https://www.youtube.com/watch?v=z6PJMT2y8GQ 10 Sit-ups5 Walkers/Inch worms10 Alt Lunges ThenWarm up to starting set (take at minimum 3 sets to get there) S&T Deadlift 2-2-2-2-2*Start light and work up to a heavy 2 rep set. *Rest to recovery *~90s to 2 minutes between sets*Work to your own personal heavy set, NO EGO HERE.*Record your weight, this will be your baseline as we progress and improve over the coming blocks. Workout (Metabolic conditioning) 40-30-20-10 Reps for Time Med ball sit-ups (15/10/7) Alternating med ball goblet Lunges (15/10/7) L+R =2 ...