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George Armstrong Weekly Workout 22nd May 2022

 

WORKOUT 1

Phase 1

Front Squats 5x5 ,1x10
Static Back Lunges 10,8,6 (reps each leg)
Leg extensions 8,10,12,20 (Limit equipment – DB Goblet squat)

Phase 2

In a 2 for time 
75 cal ski 
50 wall balls
30 box over Burpees 
30 T2B 
75 cal bike 
50 wall balls
30 box over burpees
30 T2B
75 cal row
50 wall balls  
30 box over burpees
30 T2B
 

WORKOUT 2

Phase 1

Barbell Bench 2x5, 2x3, 2x1
DB side raises 12,10,8,6
Tricep extensions 12,10,8,6

Phase 2

20’EMOM 
1:Shoulder press 8 
2:Ski 12
3:T2B 12
4:BURPEES 12
 

WORKOUT 3

Phase 1

Barbell sumo deadlift 5x5

Pull ups weighted 10,8,6,4
Barbell Prone rows 10,8,6,4
Dumbbell alternating biceps curls 12,10,8,6 (each arm)

Phase 2

For time:
10 Dumbbell Snatches (18-22kg
15 Burpee Box Jump Overs
20 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
 
 

WORKOUT 1

Phase 1

Barbell Front Squats 5x5 ,1x10
Static barbell Back Lunges 10,8,6 (reps each leg)
Leg extensions 8,10,20 (Limit equipment – DB Goblet squat)

Phase 2

20’ E5MOM
Ski/Assault bike 20cal
Barbell Clean and press 8
Barbell Thrusters 8
Sumo high pull 8
T2B/GHD sit ups 14
 
 

WORKOUT 1

Phase 1

Barbell Bench press 5x5, 1x10
Seated barbell shoulder press 12,10,8,6
Triceps skull crushers (flat bench) 6,8,10,12

Phase 2

12’EMOM
1MIN:Row 12cal
2MIN:Ski 12cal
3MIN:Assault Bike 12cal

Phase 3

12’AMRAP
HSPU 6
DB Hang clean 6
DB Push press 6
DB devil press 6
DB over Burpees 6
{George uses 17.5kg DBs}

George Armstrong Weekly Workout 15th May 2022

 

WORKOUT 1

Phase 1

Leg extensions 15,12,10

Seated hamstring curls 15,12,10

Barbell squats 10,8,6,4,2

Walking barbell lunges 12,10,8 (each leg)

Phase 2

5 rounds 

Continue reading

George Armstrong Weekly Workout 8th May 2022

 

WORKOUT 1

Pull - Phase 1

Barbell deadlifts 5,5,5,5,5

Weight pull ups 10,8,6,4

Seated prone DB rows 15,12,10

Seated Rear dumbbell flys 20,15,10

Single arm DB preacher curls 12,10,8 (each arm)

Continue reading

George Armstrong Weekly Workout 1st May 2022

 
MONDAY



LEGS - Phase 1
 
Leg extensions 12,10,8,(20 dropset)
Back Squat 8,6,4
RDL Barbell 8,6,4
Bulgarian split squats DB 6,8,10,(20 dropset) (each leg)
 
Phase 2
 
21-18-15-12-8
Goblet squats
Assault bike
DB Devil press
T2B

 

TUESDAY


PUSH - Phase 1
 
Incline Bench press 10,8,6
Seated shoulder press machine 10,8,6
Flat DB chest press 10,8,6
DB front to Side raises 15,12,10
Cable over head Tricep extension 15,12,10
Dips 3x15
 
Phase 2
 
60 cal Assault bike / Row
30 Goblet squats
50 cal Assault bike / Row
30 Goblet Squat
40 cal Assault bike / Row
30 Goblet Squat
30 cal Assault bike / Row
30 Goblet Squat
20 cal Assault bike / Row
30 Goblet Squat
10 cal Assault bike / Row
30 Goblet Squat
(George used a 35kg db)
 

 

WEDNESDAY

 


PULL - Phase 1
 
Weighted pull ups 8,6,4,2,1
DB rows 12,10,8,(20 dropset)
BB Pendlay rows 8,6,4,(20 dropset)
DB Rear flys 12,10,8,(20 dropset)
DB bicep preacher curls 12,10,8,(20 dropset)
Rest 2 mins
 
Phase 2
 
20-18-16-14-12-10-8
Assault bike
DB snatch
DB lunges
(35kg DBz)
 

 

THURSDAY

 

Continue reading

George Armstrong Weekly Workout 24th April 2022

 

I’m off to Ibiza this week!

My training will be changing up slightly. Over the past few months I took a step back from running frequently allowing my ankle to rest and recover from injuring it in January. Its taken so long to heal but having cryotherapy has worked wonders for inflammation and swelling. Now its finally stronger better way to get back into more running then in the ibiza Sun! Enjoy this week’s workouts guys!



WORKOUT 1


Pull - Phase 1

Weighted pull ups - 4 sets max reps.

BB bent over rows - 12,10,8,6,4, 1 x max rep set.

Seated back row machine 12,10,8,6

Continue reading

George Armstrong Weekly Workout 28th November 2021

Follow Physique Academy online coach George Armstrong’s weekly workout:

Monday Workout

Phase 1:
  • Leg extensions 12,10,8,6
  • BB walking lunges 12,10,8 each leg
  • Lying hamstring curls 12,10,8,6
  • Seated calf raises 15,12,10,8
Phase 2:
  • EMOM’20
  • Min 1: 10 Front Squats
Min 2: 15 Toes to Bar
Min 3: 20 Wallballs
Min 4: Bike erg 16 cal
  • Min 5: rest 
Image

Tuesday Workout

Phase 1:
  • Weighted pull ups 12,10,8,6
  • Single arm DB rows 15,12,10
  • Pendley rows 12,10,8,6
  • Alternating DB bicep curls 12,10,8
  • BB bicep curls 12,10,8,6
Phase 2:
  • Ski erg 
  • 20 cals under 1 min
  • Rest for 40 seconds 
  • x12 Rounds
Image

Wednesday Workout

Phase 1:
  • BB bench press 10,8,6,4
  • Seated DB shoulder press 10,8,6,4
  • Weighted dips 12,10,8,6
  • Side to front DB shoulder raises 12,10,8,6
  • Ez bar Skull crushers 12,10,8,6
Phase 2:
  • Intervals (treadmill)
  • 8 x 1:30 minute 17km 
  • 2 x 2:30 minute 18km 
  • 1min rest between each round. 
  • If you can’t do the km speed lower yours.
Image

Thursday Workout

Phase 1:
  • Squats,Deadlifts, Bench.
  • 10,8,6,4 for each exercise
Phase 2:
  • Two rounds for time of:
  • 24 reps Deadlifts 100kg
24 Box jumps, 24 inch box
24 Wallballs
  • 24 T2B
  • 24 reps Deadlifts 100kg
24 Box jumps, 24 inch box
  • 24 Wallballs
  • 24 T2B
Image

Friday Workout

Phase 1:
  • 24M’EMOM
  • 1:Row 20cal
  • 2:BB thrusters 10 (60kg)
  • 3:Pull ups 8
  • 4:Rest
Phase 2:
  • 5km Run
Image

George Armstrong Weekly Workout 6th December 2021

Follow Physique Academy online coach George Armstrong’s weekly workout:

Monday Workout

Warm up:
  • 100cal bike erg
Phase 1:
  • BB deadlifts 10,8,6,4,2,50 (burn out 50 reps I managed 100kg none stop)
  • DB single arm rows 15,12,10
  • DB alternating bicep curls 15,12,10
Phase 2:
  • 50 cal row
  • 50 T2B
  • 50 DB deadlift

 

  • 40 cal row
  • 40 T2B
  • 40 Db deadlift

 

  • 30 cal row
  • 30 T2B
  • 30 Db deadlift

 

  • 20 cal row
  • 20 T2B
  • 20 Db deadlift

 

  • 10 cal row
  • 10 T2B
  • 10 db deadlift

 

  • As fast as possible. 25kg DBs
Image

Tuesday Workout

Phase 1:
  • Leg extensions 8,10,20,30
  • BB front squats 10,8,6,4
  • BB Back squats 8,6,4
  • Standing calf raises 15,12,10
Phase 2:
  • 20’E5MOM
  • Row 20 cal
  • BB back lunges 20 (60kg)
  • Wallballs 20
Image

Wednesday Workout

Phase 1:
  • Push press 10,8,6,4
  • Incline dumbbell chest press 10,8,6,4,20
  • Seated Arnold press 10,8,6,20
  • Seated Side dumbbell raises 12,10,8,6
  • Tricep cable push downs 15,12,10
Phase 2:
  • 7km run
Image

Thursday Workout

Phase 1:
  • 12’M EMOM 
  • 1:Bike erg 16 cal
  • 2:Ski erg 16 cal
  • 3:Burpees 14
Phase 2:
  • You go I go (go with a partner. If not half the reps)
  • As fast as possible.
  • 50 cal row 
  • 50 Box overs
  • 50 Kettle bell goblet squats 25kg
  • 50 HSPU
  • 50 Deadlifts 100kg
  • 50 Pull ups
  • 50 cal row 
  • 50 Box overs 
  • 50 Kettle bell goblet squats 25kg
  • 50 HSPU
  • 50 Deadlifts 100kg
  • 50 Pull ups 
Image

Friday Workout

Phase 1:
  • 20-18-16-14-12-10-8-6
  • Sumo deadlift high pull 
  • Cal Row 
  • Bar over Burpees
  • T2B
Phase 2:
  • 15’EMOM
  • 1: Cable bicep curls 8
  • 2: Tricep cable push downs 8
  • 3: Press ups 15
Image

George Armstrong Weekly Workout 12th December 2021

Follow Physique Academy online coach George Armstrong’s weekly workout:

Monday Workout

Legs
Phase 1:
  • BB Squats 8,6,4,20
  • BB Walking lunges 10,8,6,20(each leg)
  • Leg extensions 15,12,10,20
Phase 2:
  • 0’EMOM
  • 1MIN: BB power Cleans 8 (90kg)
  • 2MIN:Assullt bike 14
Image

Tuesday Workout

Phase 1:
  • Bench press 5x5 1x30 (drop set 10,10,10)
  • Push press 3x3 1x30 (drop set 10,10,10)
  • Side raises 3x10 (1x30 (drop set 10,10,10)
  • DB Tricep skull crushers 3x12
Phase 2:
  • 20’EMOM
  • 1:Row 14 cal 
  • 2:Burpee’s over row 14 
Image

Wednesday Workout

Phase 1:
  • Weighted Pull ups 10,8,6,4,(one max out set)
  • DB rows single arm 10,8,6,20
  • Standing Barbell bicep curls 12,10,8,20
  • Seated alternating bicep curls 12,10,8 (each arm)
Phase 2:
  • 5 rounds for time.
  • Row 20 cal 
  • DB Hang clean jerk 10 
  • DB over head lunges 50ft 
  • (DB 25kg)
  • Followed by a 7km run in the morning or at night
Image

Thursday Workout

Phase 1
You-go-I-go / Compete with a partner. If your haven’t got a partner complete on your own but half the reps.
  • 100 cal assault bike
  • 100 power cleans 70kg
  • 100 box overs 
  • 100 wall balls 
  • 100 burpees
  • 100 pull ups 
  • 100 hrpu 
  • 100 T2B

  • 75 cal assault bike
  • 75 power cleans 80kg
  • 75 box overs
  • 75 wall balls 
  • 75 burpees
  • 75 pull ups 
  • 75 hrpu 
  • 75 T2B 

  • 50 cal assault bike
  • 50 power cleans 90kg
  • 50 box overs 
  • 50 wall balls 
  • 50 burpees
  • 50 pull ups 
  • 50 hrpu 
  • 50 T2B
Phase 2
  • 5km run. Easy pace. Heart rate 145-150bpm
Image

Friday Workout

Phase 1:
  • Barbell squats 5x5
  • BB Bench press 5x5
  • BB Deadlifts 5x5
Phase 2:
  • 24M’EMOM 
  • 1:Tricep cable push downs 10
  • 2:Bicep cable curls 10
  • 3:Row 20cal
  • 4:T2B 14
Image

George Armstrong Weekly Workout 19th December 2021

MONDAY

LEGS - PHASE 1

BB squats 8,6,4
Stiff leg dead’s 8,6,4

Rest 3 Mins

12M’EMOM
1:BB Squats 6 (70%)
2:Assault Run 16 cal
Rest 2mins

12M’EMOM
1:BB Back lunges 12
2:Assault Run 16 cal
Rest 2mins

PHASE 2

5rounds
BB DT (60kg
12 Deadlifts
9 Hang Power Cleans
6 Push press
300m run
(As fast as possible)

 

TUESDAY

PHASE 1

Flat bench 3x3, 10,8,6,
Seated DB press 10,8,6
Side raises 15,12,10

Continue reading

George Armstrong Weekly Workout 6th February 2022

MONDAY

SUICIDAL LEG WORKOUT
Todays workout was rough. Train with caution. The part 3 GIANTSET is one from our new signature program.

Part 1
Barbell 5x5

Part 2
Suicide squats /  4 rounds
Barbell xBW
5 front squats
7 Back squats
60 seconds rest each set.
 
Part 3
Gaint sets / 4 sets  
Leg extensions 15
Goblet squat 15
Bodyweight lunges 20
90second rest between rounds

Part 4
12M’EMOM
1:KB swings 16
2:Plate Burpee 14
3:Assault bike 14


TUESDAY

Push - PHASE 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10
Dips 3x15

Phase 2
7km Run easy pace.


WEDNESDAY

Pull - Phase 1
BB Deadlifts 10,8,6,4,3,2,1
DB rows 15,12,10,8,30 drop set)
Seated rows 15,12,10,8,30 drop set)
Cable bicep curls 15,12,10,8,30 drop set)
Alternating DB curls 10,8,6,4 each arm

Phase 1
Head to head with a partner.
Complete as fast as possible.
21-15-9
Rower
Burpees
Rest 2 minutes
21-15-9
Toes-to-Bars
Pull ups


THURSDAY
Full body
“YOU GO I GO”
PARTNER WARRIOR WORKOUT

Give this workout a try.
Go as fast as possible with your partner.

Part 1
Assault bike 50 cal
Box over burpee 75
BB push press 75
DB front squats 75
T2B 75
Rest 1 min

Part 2
Assault bike 50cal
Box overs 75
BB OH squat 75
DB clean and press 75
T2B 75
Rest 1 min

Part 3
Assault bike 50 cal
Box jumps 75
BB Thrusters 75
DB Devil press 75
T2B 75

WEIGHT:
20kgDBs
50kg barbell  

Our times
(Part1:16.08min)
(Part2:14.34min)
(Part3:8.02min)


FRIDAY

Phase 1
BB Flat bench press 5x5,1xBW max reps
BB Deadlifts 5x5,1xBW max reps
BB Squats 5x5,1xBW max reps

Phase 2
15M Treadmill workout
“Climb to heaven”
Every minute increase the incline starting from 0 to 15. Every minute up the gradient.
Speed starts and stays on 10mph throughout.

George Armstrong Weekly Workout 27th December 2021

MONDAY

LEGS - Phase 1

Leg extensions 12,10,8,(20 dropset)
Back Squat 8,6,4
RDL Barbell 8,6,4
Bulgarian split squats DB 6,8,10,(20 dropset) (each leg)
 

Phase 2

21-18-15-12-8
Goblet squats
Assault bike 
DB Devil press 
T2B 
 

TUESDAY

PUSH - Phase 1

Incline Bench press 10,8,6
Seated shoulder press machine 10,8,6
Flat DB chest press 10,8,6
DB front to Side raises 15,12,10
Cable over head Tricep extension 15,12,10
Dips 3x15 
 

Phase 2

60 cal Assault bike / Row
30 Goblet squats
50 cal Assault bike / Row
30 Goblet Squat
40 cal Assault bike / Row
30 Goblet Squat
30 cal Assault bike / Row
30 Goblet Squat
20 cal Assault bike / Row
30 Goblet Squat
10 cal Assault bike / Row
30 Goblet Squat
(George used a 35kg db)
 
 

WEDNESDAY

PULL - Phase 1

Weighted pull ups 8,6,4,2,1
DB rows 12,10,8,(20 dropset)
BB Pendlay rows 8,6,4,(20 dropset)
DB Rear flys 12,10,8,(20 dropset)
DB bicep preacher curls 12,10,8,(20 dropset)
Rest 2 mins
 

Phase 2

20-18-16-14-12-10-8
Assault bike
DB snatch
DB lunges 
(35kg DBz)
 
 

THURSDAY

Phase 1

100cal ski erg
35 DB push press 
35 DB Deadlift 
35 GHDs / T2B
70 single arm OH DB Squats
35 GHDs / T2B
35 DB Deadlift
35 DB push press 
100cal ski erg
 

Phase 2

5km run
 

FRIDAY

Fundamentals - Phase 1 

Build up to find your 1rep max BB squat
Build up to find your 1rep max BB deadlift
Build up to find your 1rep max BB bench press
 

Phase 2

6 rounds
300m run
12 OH single arm lunges
12 DB snatch 
12 box jumps
(DB 20-30kg)

George Armstrong Weekly Workout 6th March 2022

MONDAY

Legs - Phase 1
BB squats 10,8,6,4
Leg press 8,10,20,30
BB Walking lunges 10,8,6 (each leg)
BB Stiff leg deadlifts 10,8,6

Phase 2
Gaint sets / 4 sets
Leg extensions 15
Goblet squat 15
Bodyweight jumping lunges 20
90second rest between rounds
 

TUESDAY

Push Day - Phase 1
Flat BB bench press 5x5
Seated DB shoulder press 12,10,8,6
Weighted chest dips 10,8,6,4,
DB Side raises 30,25,20,15
Triceps cable push down 20,15,12,10,8 superset max press ups

Phase 2
12M’EMOM
1MIN:16 Box overs


WEDNESDAY

Pull Day - Phase 1
Weighted pull ups 10,8,6,4
BB deadlifts 5x5
BB seal rows 12,10,8,6
Preacher bicep curls 15,12,10,8,30 dropset.
Alternating DB bicep curls 4 sets 10 each arm super set with max press ups burn out

Phase 2
Part 1
YGIG 150 cals on the ski erg
Every 60 seconds both perform 10 Pendlay rows
(90kg)
Rest 1min
Part 2
YGIG 150 cals on the ski erg
Every 60 seconds both perform 10 deadlifts @120kg
Rest 1min
Part 3
YGIG 150 cals on the ski erg
Every 60 seconds both perform 10 pull ups
 

THURSDAY

Full body - Phase 1
24M’E5MOM
BB Muscle cleans 6
BB Push press 6
BB Sumo high pull 6
Bar over burpees 12
T2B 14
Wall balls 20

Phase 2
Juicy Quad finisher
Target 250cal run
Every 90 seconds perform 8 Barbell squats @BW


FRIDAY

Full body - Phase 1
5km Run
 
Phase 2
Part 1
120 reps of bench press @BW
Every 45 seconds
4 burpees
4 strict pull ups
Part 2
4 rounds
18 Toes to bar
8 DB hang power clean
8 DB Push press
8 Duel DB snatch
300m Run
(20-25kg DB(20-25kg DB

George Armstrong Weekly Workout 13th March 2022

MONDAY

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
1:American Kettlebell swings 16
2:Assault bike 14cal
3:Barbell thrusters 10 (50-60kg)
4:Plate burpee 10
 
 
TUESDAY
 
Push - Phase 1
Flat BB bench press 5x5,(Bw max out reps set)
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
30-20-10
Ski erg
Dips
Toes to bar
HRPU
Box overs
 
 
WEDNESDAY
 
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
Part 1
Compete against me
As fast as possible
1k row
Every 60 seconds complete
8 pull ups and 4 burpee
Part 2
As fast as possible
1k row
Every 60 seconds complete
8 Pendlay rows @bw
 
 
THURSDAY
 
Phase 1
2.5km run sprint work 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
300m run
(Db 20-25kg)
 
 
FRIDAY
 
40-30-20-10
Assault bike
BB Muscle snatch (40-50kg)
Box overs
DB single arm clean and press (20-30kg
Burpees touch

George Armstrong Weekly Workout 20th March 2022

MONDAY
 
Push - Part 1
1.Incline dumbbell chest press 10,8,6,4
2.flat barbell bench press 10,8,6,4
3.Seated db shoulder press 10,8,6
4.Side to front db raises 12,10,8
5.Tricep cable push downs 15,12,10
 
Part 2 
5km run
 
 
 
TUESDAY

Legs - Part 1
BB squats 10,8,6,4
Leg press 8,10,20,30
BB Walking lunges 10,8,6 (each leg)
 
Part 2
Full body sweat 
Scale down or up the weight if you want to.
Every 3 Minutes for 21 minutes, Complete:
BB Cleans 12 @60kg
Assault run 20cal (300m)
Rest 2 mins 
 
Part 3
Every 3 Minutes for 21 minutes, Complete:
BB push press 12 @60kg
Assault run 20cal (300m)
 
 
 
WEDNESDAY
 
Part 1
Partner workout 
YGIG Rower 400cal total. 
Every 90 seconds on the Rower both complete a station. 

Part 2
1.Toes to bar 14
2.Pull ups 8
3.Box overs 14
4.Kettlebell swings 15 (20-25kg)
Time cap 35mins.
 
 
 
THURSDAY
 
Pull day - Part 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
 
Part 2 
7km run (hard pace)
 
 
FRIDAY
 
Part 1
Perform 5 rounds each
YGIG 
Deadlifts 12
Hang cleans 9
Push press 6
Assault run 16cal
 
Alternate each round. 
(Weight 60kg barbell)
 
REST 2 mins
 
Part 2
70-50-30
Assault bike 
BB Cleans 60kg 
Toes to bar 
DB snatch 24kg
HRPU

George Armstrong Weekly Workout 2nd January 2022

MONDAY

LEGS - PHASE 1
BB squats 10,8,6,4
Leg press 8,10,20,30
BB Walking lunges 10,8,6 (each leg)
BB Stiff leg deadlifts 10,8,6

PHASE 2
5 rounds DB thrusters 10
DB hang power clean 8
DB push press 6
Duel DB snatch 4
300m run



TUESDAY

PUSH - PHASE 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10Dips 3x15
 
PHASE 2
50/40/30/20/10
Assault bike
BB Push press (60kg)
Bar over burpees
(As fast as possible)
 


WEDNESDAY

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 27km run



THURSDAY

PHASE 1
40M’E4MOM
BB Muscle cleans 6
BB Push press 8
BB Sumo high pull 10
Bar over burpees 12
T2B 14

PHASE 2
12M’EMOM
1MIN:DB biceps curls alternating 12
2MIN:DB skull crushers 12
3MIN:Press ups 10 & 6 burpees



FRIDAY

PHASE 1
Barbell front squats 5x5
Barbell flat bench press 5x5
Barbell pendlay rows 5x5

PHASE 2
10 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
20 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
30 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
40 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
50 Dumbbell Snatches 24kg
15 Burpee Box Jump overs


SATURDAY & SUNDAY REST DAYS

George Armstrong Weekly Workout 9th January 2022

MONDAY

LEGS
Front Squats 5x5 ,1x10
Static Back Lunges 6,8,10 (reps each leg)
Leg extensions 6,8,10,20 Limit equipment - Goblet squat) 

PHASE 2
DB deadlift 10
250m row/Assault bike
DB Hang clean 10
250m row/Assault bike
DB Push press 10
250m row/Assault bike
X4
For time (track time and weight)
(George uses -27kg DBs)



TUESDAY

PUSH - PHASE 1
Bench press 5x5, 1x10
Seated barbell shoulder press 6,8,10
Triceps skull crushers (flat bench) 6,8,10,12

PHASE 2
12’EMOM
1: Flat DB bench press 8
2: Ski/Row 16 cal 
3: Dual DB snatch 10
&
15’AMRAP
HSPU 6 (Easier difficulty 15 HRPU)
T2B/GHD sit ups 16
Chest Dips 12
Ski/Row 16 cal
{George uses -40kg DBs}



WEDNESDAY

PULL
Deadlift 5x5,1x10
Prone incline DB rows 6,8,10
DB Bicep curls 6,8,10,12 (each arm)
Cable bicep curls 12,10,8

PHASE 2
24’EMOM
1: Chest to bar pull ups 12
2: T2B/GHD 14
3: Barbell muscle snatch 10
4: Ski/Row 16 cal
{40/50kg barbell}


THURSDAY

FULL BODY - PHASE 1
Push Press 5x5
Pendlay rows 5x5
Barbell front squats 5x5

PHASE 2
24’EMOM
1: Wall balls 14
2: Ski erg 14
3: DB incline press 6
{George uses 45kg DBs)


FRIDAY

36’EMOM
1MIN:Row 16cal
2MIN:Ski 14cal
3-4MIN:2 rounds of strict
Cindy
Cindy
-5 strict Pull ups
-10 push ups
-15 Air squats
Cut off the Cindy at the 70second mark if you can’t get a round of strict Cindy in

SATURDAY & SUNDAY REST DAYS

George Armstrong Weekly Workout 16th January 2022

MONDAY

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
12M’EMOM
Back squats 14 (60% max)
Burpee touch 12



TUESDAY

Phase 1
BB flat bench 10,8,6,4
Seated DB shoulder press 12,10,8,6
Incline DB 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
21-15-9
Clean and jerk 10 (60kg)
Pull ups
Assault bike
(Scale down in weight if you need to)


WEDNESDAY

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
21-15-9
Thrusters 60kg
Burpee touch
Kettle bell swings 24kg
(Scale down in weight if you need to)


THURSDAY

Phase 1
4 rounds
Flat BB bench 15 (Bodyweight)
Assault bike / Ski erg 15
Rest 2 mins
4 rounds
Bent over BB rows 15 (Bodyweight)
Assault bike / Ski erg 15
Rest 2 mins
4 rounds
BB squats 15 (Bodyweight)
Assault bike / Ski erg 15

Phase 2
5km Run (easy pace)


FRIDAY

12M’EMOM
1MIN:Sumo high pull 12
2MIN:Assault bike 12 cal

12M’EMOM
1MIN:Toes to bar 14
2MIN:Burpee over barbell 14

12M’EMOM
1MIN:Muscle clean 12
2MIN:Assault bike 14 cal

12M’EMOM
1MIN:Front rack lunges 14
2MIN:Burpee over barbell 14

12M’EMOM
1MIN: Push press 12
2MIN: Assault bike 14 cal

SATURDAY & SUNDAY REST DAYS

George Armstrong Weekly Workout 23rd January 2022

"I took a bad fall and sprained my ankle the last few days in Mexico. I’m not one for moaning or complaining so I picked myself back up and adapted my training straight away to suit.

I went with 3 German volume training sessions. Push/ Pull / Legs 10 sets by 10 reps. And two full body workouts.

I kind of enjoyed mixing my training up. Give the workouts a go and let us know what you think."

 

 

MONDAY

Legs
10x10 Leg extensions with a drop set of 10,10 reps every other set
10x10 Hamstring Curls with a drop set of 10,10 reps every other set
10xMAX OUT Hanging leg raises. Maxing out on reps each set

 

Continue reading

George Armstrong Weekly Workout 30th January 2022

MONDAY

Legs - Phase 1
Barbell Squats 5x5, 1x1.5xBW max out reps.
RDL 5x5, 1x1.5xBW max out reps.

Phase 2
12M’EMOM
1MIN:Barbell Squats 10
1MIN:Assault bike 14 cals
2 mins rest.
4 Rounds for time.
Barbell front door Lunges 12
Ght or t2b 14
Leg extensions 12
Rower cal 18



TUESDAY

Conditioning Work - Phase 1
150 cal on the Ski erg fast pace.
2km run fast pace.

Phase 2
30M’EMOM
1MIN: Weighted dips 10
2MIN: Pendlay rows 10
3MIN: Kettlebell walking lunges 18
4MIN: Toes to bar 16
5MIN: Ski erg / Assault bike 18 cal
6MIN: Rest



WEDNESDAY

Push - Phase 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10
Dips 3x15

Phase 2
50-35-20
Wall balls (9kg)
Pull ups
Burpee touch



THURSDAY

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
12M’EMOM
1MIN:Barbell Thrusters 12 (50-60 kg)
2MIN:Bar over burpee’s 12



FRIDAY

Full body - Phase 1
Barbell squats 10,8,6,4
Barbell Push press 10,8,6,4
Barbell bent over rows 10,8,6,4

Phase 2
30M’EMOM
MIN1:Front Squats 10 (80kg)
MIN2:T2B 16
MIN3:Wall balls 18 (9kg)
MIN4:Assault Bike / Ski erg 18 cal
MIN5:Devil press DB 10 (20kg)
MIN6:Rest



SATURDAY & SUNDAY: REST DAYS

George Armstrong Weekly Workout 13th February 2022

MONDAY

Legs - Phase 1
Barbell front squats 10,8,6,4,2
Barbell walking lunges 12,10,8,20dropset (each leg)
 
Phase 2
Gaint sets / 4 sets  
Leg extensions 15
Goblet squat 15
Bodyweight lunges 20
90second rest between rounds

Cardio
Partner work
Assault run 10 rounds each
30s on 30s off max cals


TUESDAY

Push - PHASE 1
Flat BB bench press 5x5,(Bw max out reps set)
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 BW dips max out reps.

Phase 2
10km Run easy pace.


WEDNESDAY

Pull - Phase 1
BB Deadlifts 5x3
Straight arm pull downs 15,12,10,30 drop set)
Weighted pull ups 10,8,6.4
Cable bicep curls 15,12,10,8,30 drop set)
Preacher DB curls 10,8,6,4 each arm

Phase 2
Complete in a pair
Barbell Deadlift to Pendlay row 30
Bar facing burpees 20
Box overs 30
5 rounds.
(Barbell body weight)


THURSDAY

50M’E2MOM
0-2min:10 OH barbell squats / Ski erg 14cal
2-4min:10 Burpees to touch / Ski erg 14cal
4-6min:10 Barbell clean & Press / Ski erg 14cal
6-8min:14 Box overs / Ski erg 14cal
8-10min:10 Duel DB snatch / Ski erg 14cal
(Barbell 50-60kg), (Dumbbells 20-25kg)


FRIDAY 

Full body - Phase 1
Barbell squats 5x5
Bent over rows 5x5
Flat bench press 5x5

Phase 2
DT (12 Deadlifts,9 Hang Power Cleans,6 Push Jerks)
Assault run 70cal
DT 5
Assault run 60cal
DT 5
Assault run 50cal
DT 5
Assault run 40cal
DT 5
Assault run 30cal
DT 5
Assault run 20cal
DB 25-30kg
Barbell 50-60k

George Armstrong Weekly Workout 20th February 2022

MONDAY

Legs - Phase 1
Barbell squats 5x5
RDL 10,8,6,4
Leg extensions 10,10,10,20

Phase 2
50-40-30-20
Ski erg /Assault bike
Toes to bar
Wall balls (9kg)
Barbell Squats (bodyweight)


TUESDAY

Push - Phase 1
Flat bench press 10,8,6,4
Weighted dips 10,8,6,4
Seated shoulder press 10,8,6,4
Skull crushers 15,12,10,8
Tricep push downs 20,15,12,10

Phase 2
30M’EMOM
1MIN:DB Devil press 12
2MIN:Toes to bar 14
3MIN:Ski erg 20cal
4MIN:Wall balls 18
5MIN:Burpee touch 12
6MIN:Rest  


WEDNESDAY

Pull - Phase 1
BB deadlifts 5x5,1xBW max reps
Weighted pull ups 10,8,6,4
Single arm DB rows 15,12,10,8
BB tbar rows 10,8,6,30 dropset.
DB single arm Preacher curls 12,10,8 each arm
Seated bicep cable curls 15,12,10,30 dropset

Phase 2
20M’AMRAP
DB hang clean and jerk 1 (5/5) (24-30kg)
Toes to bar 8
Rower 14cal
(As many rounds as possible in 20mins)


THURSDAY

Conditioning
5 rounds for time
250m run
DB thrusters 8
DB push press 8
DB deadlift 8
(DB 20-24kg)

Phase 2
7km run


FRIDAY

Phase 1
4 rounds for time
10 BB Overhead squats 
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike 
10 BB Thrusters 
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike 
10 BB Power clean
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike
(Barbell 50-60kg)

 

SATURDAY & SUNDAY: REST DAYS

George Armstrong Weekly Workout 27th February 2022

MONDAY

Part 1
Increase the weight on the cleans after performing 12 burpees. George’s starting weight was @60kg
BB Clean 12
Bar over burpees 12
Rest 1 min
BB Clean 10
Bar over burpees 12
Rest 1 min
BB Clean 8
Bar over burpees 2
Rest 1 min
BB Clean 6
Bar over burpees 12
Rest 1 min
BB cleans 4
Bar over burpees 12

Part 2
As fast as possible
100 Barbell Cleans & bar over burpees @60kg

Part 3
Barbell squats
10,8,6,4

Part 4
1500 ski erg
Every 60 seconds perform 14 GHDs or T2B


TUESDAY

Push - Phase 1
Flat bench press 10,8,6,4
Seated chest press machine
Barbell push press 10,8,6,4
Skull crushers 15,12,10,8
Tricep push downs 20,15,12,10

Phase 2
200cal assault bike
Every 90 seconds perform max reps on barbell bench press @BW


WEDNESDAY

Phase 1
BB deadlifts 5x5,1xBW max reps
Weighted pull ups 10,8,6,4
Single arm DB rows 15,12,10,8
BB tbar rows 10,8,6,30 dropset.
DB single arm Preacher curls 12,10,8 each arm
Seated bicep cable curls 15,12,10,30 drop set

Phase 2
2000m rower
Every 90 seconds perform 10 pull ups and 10 burpees


THURSDAY

40M’E2MOM
0-2MIN:10 BB OH squat / Assault bike 14cal
2-4MIN:10 BB Clean and press / Row 14 cal
4-6MIN:10 pull ups / Assault bike 14 cal
6-8MIN:10 GHD or T2B / Row 14 cal
8-10MIN:10 BB thrusters / Assault Bike 14 cal


FRIDAY

Phase 1
24M’EMOM
1MIN:Tricep DB skull crushers 10
2MIN:Bicep DB alternative curls 12
3MIN:Row 16cal
4MIN:T2B 16

Phase 2
7km run

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