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George Armstrong Weekly Workout 10th September 2023

 

I am on the road to my first competition in Dubia in a teams even at Turf games. It is a global fitness competition. It’s time to get fit and jacked.

Some of the workouts moving forward are programmed by Georgia Smith-Ball @The Buffalo tribe. Helping me be my best for the comp.

 

WORKOUT 1

 

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

 

Phase 2

30M’AMRAP
400m run
30 db snatch @22.5kg
20 box jump overs
15 toes to bar
20 wall balls @9kg
30 cal rower

Continue reading

George Armstrong Weekly Workout 3rd September 2023

 

WORKOUT 1

 

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

 

Phase 2

Open workout
@22.5kg dumbbells
10 db snatches
15 Burpee box jump overs
20 db snatches
15 Burpee box jump overs
30 db snatches
15 Burpee box jump overs
40 db snatches
15 Burpee box jump overs
50 db snatches
15 Burpee box jump overs

 

 

WORKOUT 2

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

 

Phase 2

AMRAP in 20 minutes
6 Dumbbell Man Makers
7 Box Step Ups
@22.5kgs each dumbbell

Continue reading

George Armstrong Weekly Workout 27th August 2023

 

WORKOUT 1

 

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

 

Phase 2

4 rounds
1km Run
Barbell clean and press 15 @50kg
Toes to bar 30
Duel Db Burpee box step up 15 22.5kg

 

 

Continue reading

George Armstrong Weekly Workout 20th August 2023

 

WORKOUT 1

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10

 

Phase 2

10 rounds
2:30on / 1:30off
2 Rounds Cindy
5 Barbell Clean and press
Max calories: Assault bike

(1 round Cindy = 5 pull ups, 10 push ups, 15 air squats)

 

 

WORKOUT 2

 

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

Continue reading

George Armstrong Weekly Workout 13th August 2023

 

WORKOUT 1

 

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

 

Phase 2

5 rounds for time
15 wall balls 9kg
12 burpee touch
9 hang power snatch @50kg

 

 

WORKOUT 2

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10

 

Phase 2

Every 3:30m x 5
250m row
12 toes to bar
10 burpee over rower
5 Barbell squat clean @60kg

Continue reading

George Armstrong Weekly Workout 6th August 2023

 

WORKOUT 1

 

Push - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

 

Phase 2

20M’AMRAP
As many rounds as possible in 20 mins
Assault bike 14cal
Toes to bar 10
Wall walks 6

 

 

WORKOUT 2

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10

 

Phase 2

6 rounds
15 calorie row
15 dumbbell cleans @17.5kgs
15 butterfly sit ups

Rest 4mins
3 rounds
30 calorie row
30 dumbbell cleans @17.5kgs
30 butterfly sit ups

Continue reading

George Armstrong Weekly Workout 30th July 2023

 

WORKOUT 1

 

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

 

Phase 2

6-8-10-12-14-16–14-12-10-8-6
Assault bike
Burpee to touch
Toes to bar

 

 

WORKOUT 2

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

 

Continue reading

George Armstrong Weekly Workout 23nd July 2023

 

WORKOUT 1

 

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8 
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm) 

 

Phase 2

35M’EMOM
1MIN: 10 Burpee touch 
2MIN: 12 Box jumps
3MIN: 14cal Rower 
4MIN: 16cal Assault bike 
5MIN: 18 Kettlebell swings @20kg

 

 

WORKOUT 2

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

 

Phase 2

Ski Erg 
500m x10 
1min rest between each round

 

 

WORKOUT 3

 

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

 

Phase 2

5 rounds 
Bike erg 25cal 
Bench press 20 reps @70-80kg
Toes to ring 15
Hspu 5

 

 

WORKOUT 4

For time: (hard pace)
 
Rower 1000m 
Ski erg 1000m
Rest 3mins 
Rower 1000m
Ski erg 1000m
Rest 3 mins 
Rower 750m
Ski erg 750m
Rest 2 min 
Rower 750m
Ski erg 750m

 

 

WORKOUT 5

 

Arms - Phase 1

Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep db skull crushers 15,12,10

 

Phase 2

Every 2:30 x 5 rounds.
10 BB squat cleans @50kg
Rower 18cal
Max reps: db snatch @22.5kg
Rest 1:30min between rounds

 

 

George Armstrong Weekly Workout 16th July 2023

 

WORKOUT 1

 

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8 
Seated back row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm) 

 

Phase 2

5 Rounds
40cal erg any of choice 
16 T2B 
16 Box jumps overs
16 DB snatch @25kg
80 DU

 

 

WORKOUT 2

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

 

Phase 2

BURPEE 
30M’EMOM
-14 BURPEES Every minute for 30 minutes

 

 

WORKOUT 3

 

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

 

Phase 2

Every 2:30 x 5 rounds.
10 OH barbell squats @50kg
Max reps: Chest to bar pull ups 
Rest 1:30min between rounds

 

 

WORKOUT 4

 

Phase 1

Ski Erg - 2000m (easy pace)

 

Phase 2

As many rounds as possible in 7 mins.
 
AMRAP 7
20cal Assault bike 
15 squat clean @50kg
15 T2B
 
Rest 3:00
AMRAP 7
18cal Assault bike 
12 squat clean @50kg
12 T2B
 
Rest 3:00
AMRAP 7
16cal Assault bike 
9 squat clean @50kg
9 T2B

 

 

WORKOUT 5

 

Arms - Phase 1

Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep db skull crushers 15,12,10

 

Phase 2

Every 2:30 x 5 Rounds 
Power snatch 10 @50kg 
Assault bike 18cal
Max reps: Wall balls 9kg remaining time
Rest 1:30min between rounds

 

 

WORKOUT 6

1km Warm up 
400m x 8 
1 min rest between each round
1km Cool down

 

George Armstrong Weekly Workout 9th July 2023

 

WORKOUT 1

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

 

Phase 2

Assault bike destruction
Min 1 = Assault bike x8cal + 1 BB push press 
Min 2 = Assault bike x8cal + 2 BB push press 
Min 3 = Assault bike x8cal + 3 BB push press
Min 4 = Assault bike x8cal + 4 BB push press 
NOTES: Add one more rep of Barbell push press each minute untill you run out of time and can’t successfully complete the round before the minute ends. Weight: Barbell @60kg

 

 

WORKOUT 2

 

Push Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

 

Phase 2

 
-5 rounds
BB push press 12
BB hang clean 12
Box over burpees 12
T2B 12
 
-4 rounds
BB push press 8
BB hang clean 8
Box over burpees 8
T2B 8
 
-3 rounds
BB push press 10
BB hang clean 10
Box over burpees 10
T2B 12
 
-2 rounds
BB push press 12
BB hang clean 12
Box over burpees 12
T2B 12

 

 

WORKOUT 3

 

Phase 1

Lat pull downs neutral grip 15,12,10
BB Deadlifts 10,8,6
Seated back row machine 12,10,8
Single arm db rows 10,8,6
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm) 

 

Phase 2

Row & Burpee TAPOUT
Min 1 = row x9cal + 1 burpee
Min 2 = row x9cal + 2 burpee
Min 3 = row x9cal + 3 burpee
Min 4 = row x9cal + 4 burpee
 
NOTES: Add one more rep of burpees each minute untill you run out of time and can’t successfully complete the round before the minute ends

 

 

WORKOUT 4

 

Phase 1

Warm up 150cal Assault bike (Zone 2)

 

Phase 2

For time:
750 Row 
10 BB hang clean @50kg
15 Burpee Box Jump Overs
20 BB hang clean 
15 Burpee Box Jump Overs
30 BB Hang clean 
500 Row 
10 BB OH squat @50kg
15 Burpee Box Jump Overs
20 BB OH squat  
15 Burpee Box Jump Overs
30 BB OH squat 
250m Row

 

 

WORKOUT 5

 

Arms - Phase 2

Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep EZ bar push downs 15,12,10

 

Phase 2

11km Run Zone 2

 

George Armstrong Weekly Workout 2nd July 2023

 

WORKOUT 1

 

Pull - Phase 1

 

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

 

Phase 2

15 BB Thrusters
30 wall balls
500 meter rower
15 BB Clean & press
30 wall balls
500 meter rower
15 BB thrusters
30 db snatch
500 meter rower
15 BB Clean and press
30 db snatch
500 meter rower

Weights:
Barbell @50kg
Dumbbell @22.5kg
Wall ball @6kg

Continue reading

George Armstrong Weekly Workout 25th June 2023

 

WORKOUT 1

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

 

Phase 2

36M’EMOM
1MIN: 16 Burpees 
2MIN: DU 40 or 45sec skipping 
3MIN: 16 HRPU’s
4MIN: 20 Butterfly Sit-ups

 

 

WORKOUT 2

 

Push - Phase 1

Flat db bench 10,8,6
BB Military press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Close stance push ups 3 sets x max reps.

 

Phase 2

50-40-30
Box jumps 24inch
Ski
Alternating DB snatch 25kg
KB swings 24kg

 

 

WORKOUT 3

 

Pull - Phase 1

Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm) 

 

Phase 2

Total 250cal assault bike.
Every 25 calories alternate between the 2 exercises.
20 TTB
20 Deadlifts (80kg)

 

 

WORKOUT 4

 

Arms - Phase 1

Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep db skull crushers 15,12,10

 

Phase 2

7.5km run (zone 2)

 

 

WORKOUT 5

 

Phase 1

Barbell Bench 5x5
Barbell deadlifts 5x5 
Barbell squats 5x5

 

Phase 2

Intervals 
Ski erg 
10x 500m 
1 min rest

 

 

WORKOUT 6

BIG MIKES ASSAULT COURSE - MARBELLA 2 HOURS.x

 

 

George Armstrong Weekly Workout 18th June 2023

 

WORKOUT 1

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

 

Phase 2

1000m Ski erg
30 Barbell squat clean @40kg
800m Ski erg
30 Barbell thrusters
600m Ski erg
30 hang power clean @40kg
400m Ski erg
30 Push press @40kg
200m Ski erg

 

 

WORKOUT 2

 

Push - Phase 1

Flat db bench 10,8,6
BB Military press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Close stance push ups 3 sets x max reps

 

Phase 2

5 Rounds
500m Ski erg
20 Ghd sit ups
20 box jump overs

Continue reading

George Armstrong Weekly Workout 4th June 2023

 

WORKOUT 1

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

 

Phase 2

30-25-20-15-10-5
Toes to bar
Db snatch @25kg 
Burpees 
*Run 400m after each round

 

 

WORKOUT 2

 

Push - Phase 1

Flat db bench 10,8,6
BB Military press 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Close stance push ups 3 sets x max reps

 

Phase 2

Muay Thai or 7km Run (Medium pace)

 

 

WORKOUT 3

 

Pull - Phase 1

Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm) 

 

Phase 2

4,6,8,10,12,10,8,6,4
Db push press @20kgs
Assault bike
T2B 
Db Hang clean @20kgs
Box over burpee 

 

 

WORKOUT 4

 
60M’EMOM
1MIN: Ski erg 14cal
2MIN: Assault bike 14cal
3MIN: Rower 14cal
4MIN: 4 pull ups, 8 push ups, 12 air squats
5MIN: 14 GHD sit ups 

 

 

WORKOUT 5

 

Arms - Phase 1

Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep db skull crushers 15,12,10

 

Phase 1

Intervals 
Rower
10x 500m 
1 min rest

George Armstrong Weekly Workout 21st May 2023

 

WORKOUT 1

 

Pull - Phase 1

Straight arm cable pull downs 12,10,8
Seated wide grip cable rows 15,12,10, (20 drop set)
BB bent over rows 10,8,6,(20 drop set)
Wide grip pull ups 4 x max reps
Alternating Dumbbell curls 15,12,10,8 (each arm)
Cable straight arm bicep curls 40,40,40,40 drop set each set

 

Phase 2

20M’AMRAP
8 Clean and press 50kg
8 alternating db snatch @25kg
8 Toes to bar
100m run
1x Rope climb
As many rounds as possible

 

 

WORKOUT 2

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Bulgarian smith machine spilt squats 12,10,8
Barbell Stiff leg deadlifts 12,10,8

 

Phase 2

Ski erg
500m x 10
1 min rest between each round

Continue reading

George Armstrong Weekly Workout 14th May 2023

 

WORKOUT 1

 

Pull - Phase 1

Straight arm cable pull downs 12,10,8
Seated wide grip cable rows 15,12,10, (20 drop set)
BB bent over rows 10,8,6,(20 drop set)
Wide grip pull ups 4 x max reps.
Alternating Dumbbell curls 15,12,10,8 (each arm)
Cable straight arm bicep curls 40,40,40,40 drop set each set. Phase 2

 

Phase 2

Muay Thai conditioning workout 1 hour 
or 10km Run (medium pace)

 

 

WORKOUT 2

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell front squats 10,8,6,4
Barbell Stiff leg deadlifts 12,10,8

 

Phase 2

4 rounds for time.
500m rower 
500m run 
30 burpees 

 

 

WORKOUT 3

 

Push - Phase 1

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
100 push ups for time

 

Phase 2

25M’EMOM
1MIN:Ghd sit ups 15
2MIN:Ghd weighted back extensions 15
3MIN:Toes to bar 15
4MIN:Assault bike 18cal 
5MIN:REST 

 

 

WORKOUT 4

 

Phase 1

AMRAP’9M
Box jump overs 10
Barbell Muscle cleans 10 @50kg
Toes to bar 10
Assault bike 10 cal
 
Rest 3mins
 
AMRAP’9M
Box jump overs 10 
Barbell Clean and press 10 @50kg 
GHD 10 
Wall balls 10 @9kg
 
Rest 3mins 
 
AMRAP’9M
Burpee touch 10
Barbell Thrusters 10 @50kg 
Toes to bar 10 
Assault bike 10

 

Phase 2

Muay Thai conditioning workout 1 hour 
or 
36M’EMOM
1MIN: 5 pull ups, 10 push ups, 15 air squats
2MIN: Bike erg /. Assault bike 16cal
3MIN: Burpee Box jump overs 10

 

 

WORKOUT 5

 

Arms - Phase 1

Db incline bicep curls 20,15,12
Db single arm Concentration curls 20,15,12
Incline alternating db hammer curls 20,15,12 
Tricep overhead cable extensions 20,15,12
Tricep dips 3 sets max reps
Tricep close grip smith machine flat bench 15,12,10

 

Phase 2

40-30-20
Barbell squats @bodyweight
Assault bike 
Toes to rings 
Db flat bench press @35kg
Kettlebell swings @28kg

George Armstrong Weekly Workout 23rd April 2023

 

WORKOUT 1

 

Push - Phase 1

Flat db bench 10,8,{*20 rest pause set}
DB seated shoulder press 12,10,{*20 rest pause set}
Seated chest press machine 12,10,{*20 rest pause set}
Cable single arm side raises 20,15,10,{*20 rest pause set}
Behind the head Tricep extensions 20,15,12,{*20 rest pause set}
Close stance push ups max reps x 5 sets
 
{REST PAUSE SET *20 rep rest pause set. Complete 10 reps at a weight heavy as possible, rest for 5-10 seconds then perform another 5 reps. Then rest for another 5-10 seconds and then perform a final 5 reps. Keep the weight the same throughout the set}
 

Phase 2

Ski Erg 
500m x10
1min rest after each round

 

 

WORKOUT 2

 

Pull - Phase 1

BB Deadlifts 10,8,6,4
DB single arm rows 15,12,10,{*20 rest pause set}
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 15,12,10,{*20 rest pause set}
Ez bar bicep curls 12,10,8 {*20 rest pause set}
Straight bar cable curls 15,12,10,{*20 rest pause set}

 

 Phase 2

AMRAP’6
Rower 12 cal
Toes to bar 12
Burpees 12
 
Rest 2 mins 
AMRAP’6
Rower 12cal 
Pull ups 12
Burpee touch 12 
 
Rest 2 mins 
AMRAP’6 
Rower 12cal
Barbell clean and press 2 @40kg 
Burpee over rower 12

 

 

WORKOUT 3

 

Legs - Phase 1

BB Front squats 10,8,6,{*20 rest pause set}
BB Front squats 10,8,6,{*20 rest pause set}
Leg press 15,12,10, {*20 rest pause set}
Leg extensions (super-set) Lying hamstring curls 15,12,10,{*20 rest pause set}
Walking BB lunges 15,12,10 (each leg)

 

Phase 2

30M’EMOM
1MIN:Barbell thrusters 12 @50kg
2MIN:Wall balls 20 @9kg
3MIN:Toes to bar 15
4MIN:Box db step overs 16 @20kgs 
5MIN:Rest

 

 

WORKOUT 4

 

Phase 1

5km Run (easy pace)

 

Phase 2

6 rounds for time.
200m run 
Barbell squat clean 8 @70kg 
Ghd sit ups 15

 

 

WORKOUT 5

 

Full Body - Phase 1

Flat db bench press 10,8,6,4
Bent over barbell rows 10,8,6,4
Waking BB lunges 15,12,10,8 each leg
BB Push press 10,8,6,4

 

Phase 2

42M’EMOM
1MIN:Barbell Sumo high pull 12 @40kg
2MIN:Assault bike 14 cal 
3MIN:Barbell Muscle clean 12 @40kg
4MIN:Assault bike 14cal 
6MIN:Barbell thrusters 12 @40kg
7MIN:REST

 

 

George Armstrong Weekly Workout 9th April 2023

 

WORKOUT 1

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell front squats 10,8,6,4
Barbell Stiff leg deadlifts 12,10,8

 

Phase 2

8 Rounds for Time:
10 Push-ups
10 Air Squats
10 Burpees
10 Air Squats
10 cal bike erg

 

 

WORKOUT 2

 

Push - Phase 1

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
100 push ups for time

 

Phase 2

5km run (Race pace)

 

 

WORKOUT 3

 

Pull - Phase 1

Straight arm cable pull downs 12,10,8
Seated wide grip cable rows 15,12,10, (20 drop set)
BB bent over rows 10,8,6,(20 drop set)
Wide grip pull ups 4 x max reps.
Alternating Dumbbell curls 15,12,10,8 (each arm)
Cable straight arm bicep curls 40,40,40,40 drop set each set.

 

Phase 2

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Barbell Clean and press @50kg
Burpee over barbell
Duel dumbbell devil press @20kgs

 

 

WORKOUT 4

 

Phase 1

Bench press 5x5
Deadlifts 5x5
Squats 5x5

 

Phase 2

5 rounds for time
20 kettlebell swings @28-32kg
20 burpees
20 GHD sit-ups
20 over head barbell squats @40-50kg

 

 

WORKOUT 5

 

Phase 1

8M’AMRAP
Assault bike 15cal
Push press 15 @50kg
Toes to bar 12

Rest 3 mins.
8M’AMRAP
200m run
Barbell Hang clean 15 @50kg
Devil press 6 @22.5kg

Rest 3 mins
8M’AMRAP
Assault bike 12cal
Push press 12 @60kg
Toes to bar 12

Rest 3 mins.
8M’AMRAP
200m run
Barbell Hang clean 12 @60kg
Devil press 6 @22.5kg

Phase 2

Repeat for 60mins
5min Treadmill run (medium pace)
Burpees 100
Push ups 50

George Armstrong Weekly Workout 26th March 2023

 

WORKOUT 1

 

Pull - Phase 1

Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm) 

 

 Phase 2

SWEAT FEST 
40’EMOM
1MIN: BIKE ERG 18CAL
2MIN: ASSAULT BIKE 18CAL
3MIN: SKI ERG 18CAL
4MIN: REST 

 

 

WORKOUT 2

 

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

 

Phase 2

6rounds
2mins work 1 min rest
Wall balls 20 @9kg 
Toes to bar 15
Db ball to shoulder @50kg Remaining time as many 

 

 

WORKOUT 3

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6,4
DB Bulgarian split squats 15,12,10 each leg

 

Phase 2

5 rounds 
Assault bike 20cal
Db Box steps overs 16 @22.5kgs
Ghds 16
Burpee touch 8

 

 

WORKOUT 4

 
Warm up 100cal Ski erg / Rower 
 
4 Rounds
Assault bike 15cal
Barbell bicep curls 15 @40/50kgs
Db tricep extensions 15 @12/15kgs
Side raises with plates 15 @5/10kgs
Toes to bar 12
 
Rest 5 mins 
4 Rounds
Bike erg 15cal
Db alternating bicep curls 20 (10 each arm) @12/15kgs
Barbell skull crushers 15 @40kgs
Barbell shoulder press 15 @50kg
Ghds 12

 

 

WORKOUT 5

 

Phase 1

Barbell Bench 5x5
Barbell deadlifts 5x5 
Barbell squats 5x5

 

Phase 2

Track Workout:
Intervals
12x400m 
60 seconds after each round
3:25/km pace every 400m

George Armstrong Weekly Workout 12th March 2023

 

WORKOUT 1

 

Pull - Phase 1

Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm) 

 

Phase 2

4 rounds 
-20cal row 
-15 burpee touch
-20 wall balls @9kg
1min rest

 

 

WORKOUT 2

 

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

 

Phase 2

5 rounds 
Every 2:30mins 
Barbell deadlifts 12 @100kg 
Rower 20cal
Remaining time Max db Thrusters @15kgs
Rest 1:30min between rounds

 

 

WORKOUT 3

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6,4
DB Bulgarian split squats 15,12,10 each leg

 

Phase 2

24M’EMOM:
300m Assault run
50 feet Walking barbell lunges @60kg
8 Duel Devil press @20kgs

 

 

WORKOUT 4

 

Phase 1

Every 5 mins for 30mins complete
Assault bike 20cal
Box jump overs 16 24inch
GHD 16
DB Goblet squats 16 @40kg

 

Phase 2

5km run

 

 

WORKOUT 5

 

5 Rounds

 
Barbell hang squat clean 10 @50kg
Ski erg 12cal
Toes to bar 6
 
Barbell thrusters 10 @50
Ski erg 12cal
Toes to bar 6
 
Barbell high pull 10 @50kg
Ski erg 12cal
Toes to bar 6
2MIN REST

George Armstrong Weekly Workout 5th March 2023

 

WORKOUT 1

 

Pull - Phase 1

Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

 

Phase 2

120 burpees
120 HRPU
3 rounds
30 cal erg
15 barbell clean and press 50-60kg
30 bar facing burpees
30 T2B

 

 

WORKOUT 2

 

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

 

Phase 2

Pump city
5 rounds
20cal rower
15 Tricep push downs
25 press ups
15 Cable bicep curls
15 DB side raises

Continue reading

George Armstrong Weekly Workout 26th February 2023

 

WORKOUT 1

 

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6,4
DB Bulgarian split squats 15,12,10 each leg

 

Phase 2

6 rounds
Rower 15cal
Barbell thrusters 12 @60kgs
Burpees over rower 10
1 min rest

 

 

WORKOUT 2

 

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

 

Phase 2

10km Run

 

 

WORKOUT 3

 

Pull - Phase 1

Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

 

Phase 2

25M’EMOM
1MIN:Rower 20cal
2MIN:DB alternating snatch 18 @22.5kgs
3MIN:Toes to bar 12
4MIN:Duel Kettlebell lunges 50 feet @20kgs
5MIN:REST

 

 

WORKOUT 4

 
60 burpee touch
100 jumping lunges
50cal ski erg
40 barbell hang cleans
40 HRPU
20 D ball to shoulder
40 HRPU
40 barbell hang cleans
50cal Rower
60 pistol squats
60 box jumps

 

 

WORKOUT 5

 
In pairs compete 500cal assault bike
Every 25cals complete one alternated movement

 

Movements:

A - Barbell Deadlifts 10 @100kg
B - DB Bent over rows 20 @30kg
C - Pull ups 10
D - Single arm DB snatch 20 @30kg
Time to beat: 47:38

 

 

WORKOUT 6

 

10 Rounds For Time:

Barbell Bench press 10 @85/95kg
Toes to rings 15
Clean and press 10 @50kg
Assault Bike / Bike erg 18/20cal
TIME TO BEAT: 49:00

George Armstrong Weekly Workout 19th February 2023

 

WORKOUT 1

 

Push - Phase 1

BB flat bench 10,8,6,4
Seated DB shoulder press 12,10,8,6
Side to front DB raises 12,10,8,6
Weights Tricep dips 12,10,8
DB skull crushers 15,12,10,8

 

Phase 2

4 rounds
Toes to bar 15
Db side raises 15
Push ups narrow stance 15
Ez bar tricep skull crushers 15
Butterfly sit ups 15

 

 

WORKOUT 2

 

Legs - Phase 1

BB Front squats 10,8,6,4
Single legged leg press 15,12,10,8
Leg extensions 15,12,10,8
Walking BB lunges 15,12,10 (each leg)

 

Phase 2

10km run 

 

 

WORKOUT 3

 

Phase 1

Deadlifts 10,8,6,4
Prone barbell row 10,8,6,4
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
DB preacher curls 12,10,8,6 (each arm)
Cable bicep curls 15,12,10,8

 

Phase 2

4 rounds 
Pull ups 8
Burpee touch 10
Bent over rows barbell 10
Db alternating bicep curls 20 (10 each arm)
Rower 15
1 min rest 

 

 

WORKOUT 4

40M’EMOM
1MIN: Wall balls 16 @9kg
2MIN: Rower 16cal
3MIN: Db snatch 16 @22.5kg
4MIN: BB Thrusters 10 @50kg
5MIN: REST 

 

 

WORKOUT 5

 

Phase 1

BB Squats 5x5
BB deadlifts 5x5
BB Bench press 5x5

 

Phase 2

5 rounds
300m run (@mile pace)
8 barbell hang squat cleans @40-50kg
8 pull ups

George Armstrong Weekly Workout 12th February 2023

 

WORKOUT 1

 

Legs - Phase 1

Leg extensions 15,12,10
Wide stance barbell squats 10,8,6,4
Bulgarian split squats 3x12 each leg
BB Stiff leg deadlifts 10,8,6

 

Phase 2

In pairs partner workout
Grab your training buddy and give it a blast
 As fast as you can with a partner complete
-120 cal bike/ski/row
-30 syncro box jumps 
-120 kb swings @32kg
-30 syncro jumping lunges 
-120 burpee over partner 
-30 syncro box jumps 
-120 bb hang cleans @60kg
-30 syncro jumping lunges 
-120cal bike/ski/erg
Time to beat 35mins.

 

 

WORKOUT 2

 

Push - Phase 1

Flat BB bench press 5x5
Seated db press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
(Barbell skull crushers 15,12,10,8 superset with
Triceps cable push downs 15,12,10)

 

Phase 2

5 rounds for time
Duel DB thrusters 10
Duel DB hang power clean 8 
Duel DB push press 6
Dual DB snatch 4 
300m run
POINTER: Dumbbells @12-20kg

 

 

WORKOUT 3

 

Pull - Phase 1

BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10

 

Phase 2

25M’E5MOM
Rower/Assault bike 20cal
Barbell back lunges 20 (60kg)
Wall balls 20 (9kg)
(Complete all the exercises within 5 mins. Rest for the remaining time. Every 5 mins complete the circuit)

 

 

WORKOUT 4

 

Phase 1

Every 3 Minutes, For 24 Minutes
Perform: 
20 cal rower 
12 burpee over rower 
max deadlifts @90kg in time remaining

 

Phase 2

BLOW THE GUNS UP!
25M’EMOM
1MIN: BICEP CABLE CURLS 20
2MIN: PRESS UPS 20
3MIN: TRICEPS CABLE PUSH DOWNS 20
4MIN: BURPEES 14

 

 

WORKOUT 5

 
40M’E2MOM
0-2MIN:12 Barbell OH squat / Assault bike 12 cal 
2-4MIN:12 Barbell Clean and press / Row 12 cal 
4-6MIN:12 Pull ups / Assault bike 12 cal 
6-8MIN:12 GHD or T2B / Row 12 cal
8-10MIN:12 Barbell thrusters / Assault Bike 12 cal

George Armstrong Weekly Workout 5th February 2023

 

WORKOUT 1

 

Legs - Phase 1

Leg extensions 15,12,10
Wide stance barbell squats 10,8,6,4
Bulgarian split squats 3x12 each leg
BB Stiff leg deadlifts 10,8,6

 

Phase 2

20M’EMOM
1MIN:Kettlebell swings 16
2MIN:Assault bike 14cal
3MIN:Barbell thrusters 10 (40-60kg)
4MIN:Plate burpee 10

 

 

WORKOUT 2

 

Push - Phase 1

Flat BB bench press 5x5
Seated db press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
(Barbell skull crushers 15,12,10,8 superset with Triceps cable push downs 15,12,10)

 

Phase 2

10km Run

 

 

WORKOUT 3

 

Pull - Phase 1

BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10

 

Phase 2

Every 2:30 x 6 rounds
Wall balls 20 @6kg
Barbell muscle snatch @40-50kg
Max calories Assault bike for remaining time
Rest 1:30 

 

 

WORKOUT 4

 

Phase 1

5km run time trail as fast as possible.

 

Phase 2

5 rounds for time
Db snatch 12
Db over head squat 12
Db single arm devil press 12 6/6
Assault run 300m 
(Db 20-25kg)

 

 

WORKOUT 5

40-30-20-10
Assault bike 
BB Muscle snatch @40-50kg
Box jump overs
DB single arm clean and press @20-30kg
Burpee touch

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