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George Armstrong Weekly Workout 1st January 2023

 

WORKOUT 1

 

Pull - Phase 1

Lat pull downs 12,10,8*
Barbell bent over rows 12,10,8
ISO back row machine 12,10,8*
Prone rear DB shoulder flys 20,15,10
Seated alternating DB bicep curls 15,12,10
Ez bar preacher curls 15,12,10*
 
(Ps. On the last set of every exercise with a (*) on it add a drop set. For example 8 reps drop in weight 8 reps.)
 

Phase 2

24M’EMOM
1MIN:Ski erg 14
2MIN:Wall walks 6
3MIN:Toes to bar 14
4MIN:BB deadlifts 10 @bodyweight 
 
 
 

WORKOUT 2

 

Push - Phase 1

BB flat bench 10,8,6,4
Seated DB shoulder press 12,10,8*
Incline DB press 12,10,8*
Side to front DB raises 12,10,8*
Weights Tricep dips 12,10,8
DB skull crushers 15,12,10
 
(Ps. On the last set of every exercise with a (*) on it add a drop set. For example 8 reps drop in weight 8 reps.)
 

Phase 2

50-40-30-20-10
D ball over the shoulder @40kg
Toes to rings / Toes to bar
Barbell squats @80kg 
 
 
 

WORKOUT 3

 

Phase 1

Bodyweight day
30m AMRAP
Cindy + Burpees and running.
Pull ups 5 
Push ups 10
Air squats 15
Burpees 10
300m run 
(Perform as many rounds as possible in 30mins)
(I managed 10 rounds in the time cap - Score:10)
 

Phase 2

6 rounds 
15 Ghd sit ups 
15 Ghd back extensions
1min rest after each round.
(Use a weighted ball of your a filthy animal)
 
 
 

WORKOUT 4

 

Phase 1

In pairs complete
100-50
GHDs 
Duel DB Devil press @20kgs
Wall balls @9kg
Duel Kettlebell lunges @20kgs 
Burpee touch 
(Time cap 40min)
 
(If you don’t have a parent complete half the reps on your own)

 

Phase 2

7km run (hard pace)
 
 
 

WORKOUT 5

 

Legs - Phase 1

Leg extensions 12,10,8*
BB squats 10,8,6,4
Leg press 15,12,10,8*
BB Walking lunges 10,8,6 (each leg)
BB Stiff leg deadlifts 12,10,8*
 

Phase 2

40-30-20-10
Ski erg 
Assault bike 
Burpees

George Armstrong Weekly Workout 25th December 2022

 

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

6km run

 

 

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

Every 3:00mins x 6 rounds
-15cal rower 
-14 box Jump overs 
-12 toes to bar 
-Remaining time perform max reps muscle cleans @60kg 

 

 

WORKOUT 3

 
42M’EMOM
1MIN:BB shoulder press 16 @50kgs
2MIN:SKI ERG 16cal
3MIN:ALTERNATIVE DB SNATCH 20 @25kgs
4MIN:BURPEE TOUCH 12 
5MIN:D BALL TO SHOULDER 6-8 @50kg
6MIN:REST

 

 

WORKOUT 4

 

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

7km Run (easy pace)

 

 

WORKOUT 5

In pairs of 3 complete
Max burpee touch alternate burpees between partners.
-180 synchro jumping lunges 
-120cal Bike/Row/Ski
-150 hang snatch @50kg
-100 db box overs @22.5kgs
-120 devil press single arm @22.5kgs
-120cal Bike/Row/Ski
WE MANAGED 700 BURPEES

George Armstrong Weekly Workout 18th December 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

 
10km Run
 
 
 
 

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

 
Every 2:30 x 6 rounds
20 Wall balls 
15 muscle snatch 
Max calories Assault bike 
Rest 1:30
 
 
 
 

THURSDAY

 

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
300m run
(Db 20-25kg)
 
 
 
 

FRIDAY

 

Phase 1

 
Barbell front squats 5x5
Barbell bent over rows 5x5
Barbell chest press 5x5
 

Phase 2

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

George Armstrong Weekly Workout 11th December 2022

 

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}

 

 

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

20 ROUND SKI ERG
-16cals as fast as possible
-30 seconds rest between each round
10x rounds
3 mins rest after completing 10 rounds and then repeat for another 10 rounds

 

 

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

300 burpees for time

 

 

WORKOUT 4

 

Arms - Phase 1

DB seated alternating bicep curls 10,8,6 (each arm)
Weighted tricep dips 10,8,6
Cable Over head tricep extensions 20,15,12,10
Cable bicep curls ez bar 20,15,12,10
Ez bar Tricep push downs 20,15,12,10

 

Phase 2

6 rounds
Every 2 mins complete
16cal Assault bike
16 box overs
16 ghd sit ups
1 rest between each round

 

 

WORKOUT 5

 

Phase 1

BB bench press 5x5
BB squats 5x5
BB bent over rows 5x5

 

Phase 2

ASSAULT BIKE, SKI ERG, BIKE ERG
20CALORIES to 10CALORIES BURNED ON EACH STATION
Take rest when needed but try and keep a good pace so you don’t have to stop

George Armstrong Weekly Workout 4th December 2022

 

WORKOUT 1

 

Legs - Phase 1

 
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
BB 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

Every 5 mins for x 6 rounds complete 
Assault bike 20cal 
Chest to bar 12
Burpee touch 10
 
 
 

WORKOUT 3

 

7 Rounds

400m run 
50 air squats 
50 push ups 
20 Pull ups 
50 Butterfly sit ups
 
 
 

WORKOUT 4

 

Pull

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) 
 
 
 

WORKOUT 5

 

50M'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

George Armstrong Weekly Workout 27th November 2022

 

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

 
6 rounds 
20 wall balls @9kg
16 box overs 
12 Kipling. pull ups 
1 min rest 
 
 
 

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

 
25M’EMOM
1MIN:Assault bike 16cal 
2MIN: Burpees 16
3MIN: Box overs 16
4MIN: GHD sit ups 16 
5MIN: REST
 
 
 

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

 
7km Run (easy pace)
 
 
 

WORKOUT 4

 

Continue reading

George Armstrong Weekly Workout 20th November 2022

 

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
Assault Bike 15cal
Burpee Jump Box Overs 6
Ghd Sit Ups 18
Barbell Muscle Cleans 12 @70kgs
Rest 1min

 
 

WORKOUT 2


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


24M’E2MOM
1min: Rower 15/16 Cal
2min: DB Snatch’s 16 @22kg
3min:ski Erg 15/16cal
4min:db Ball To Shoulder 6-8 @40kgs

 
 

WORKOUT 3


Legs - Phase 1


Lying Hamstring Curls 15,12,10
Leg Extensions 15,12,10
Leg Press 15,20,30,40
BB Back Squats 10,8,6,4
DB Bulgarian Split Squats 15,12,10 Each Leg

 

Phase 2


7km Run (Easy Pace)

 
 

WORKOUT 4


Sweaty Mess


7 Rounds
300m Rower
200m Ski Erg
12cal Assault Bike
2mins Rest And Repeat

 
 

WORKOUT 5


Chest & Shoulder Pump


10M’E2MOM
Every Two Mins Perform
Flat DB Press 15 @35-40kgs
Rower 14cal

Rest 3mins

10M’E2MOM
Every Two Mins Perform
Sanding DB Push Press 15 @25-30kgs
Rower 14cal

Rest 3 Mins

5 Rounds
DB Shoulder Raises 15 @10kgs
DB Tricep Extensions 15 @12kgs
Press Ups 20
Rower 14cal

George Armstrong Weekly Workout 13th November 2022

 

WORKOUT 1

 

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

40-30-20-10
Assault bike 
Toes to bar 
Wall balls (9kg)
 
 
 

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}
 
{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

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
 
 
 

WORKOUT 3

 

Legs - Phase 1


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

12M’EMOM
1MIN:Barbell Sumo high pull 12 (50-60 kg)
2MIN:Burpee touch 16
 
 
 

WORKOUT 4

 

Continue reading

George Armstrong Weekly Workout 30th October 2022

 

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

5km run (hard pace) 
 
 
 

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}
 
{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

7km run (hard pace)
 
 
 

WORKOUT 3

 

Legs - Phase 1

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

8 rounds 
Sledge push 
50m push @100-150kgs 
45sec - 1 min rest between each round
 
 
 

WORKOUT 4

 

Continue reading

George Armstrong Weekly Workout 23rd October 2022

 

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


For Time
21-15-9 Rower
15-12-9 Burpees
 
 

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}

{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


7km run (hard pace)
 
 

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


For time
21-15-9 Toes-to-Bar
15-12-9 Pull ups



WORKOUT 4


E5MOM -
For 40 minutes every 5 minutes complete
HSPU 6
Burpee touch 6
Pull ups 6
Db ball to shoulder 6
Clean and press 6 @70kg
Toes to rings 16
Ski erg 16
 


WORKOUT 5

 

Phase 1


In pairs complete
70-50-30
Assault bike
Barbell squats @100kg
Chest to bar pull ups  
Wall balls @9kg
Flat DB Chest press @40kg

Phase 2


5 rounds
Assault bike 10cal
Lying tricep db skull crushers 20 @12kgs
Db bicep curls 20 @12kgs

George Armstrong Weekly Workout 16th October 2022

 

WORKOUT 1

 

Legs - Phase 1

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

Phase 2

 Assault run / Treadmill 
6 rounds 
20cal sprints 
1 min rest after each round
 
 

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
 
 

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

5 rounds
15 burpee pull ups 
15 BB over head squats @50kgs
15 Toes to bar 
6 Wall walks
Db ball over shoulder 6 @40kg
Rest 1 min
 
 

WORKOUT 4

 

Phase 1

7km run (easy pace)
 

Phase 2

8 rounds 
25cal rower 
5 pull ups 
10 push ups 
15 air squats
30 seconds rest
 
 

WORKOUT 5

E5MOM - BARBELL @50kg
For 40 minutes every 5 minutes complete
BB Cleans 6
BB push press 6
BB front squats 6
BB clean and press 
Bar over burpees 6
Db ball over shoulder 6 @40kg
Ghds 14
Rower 16 cal

George Armstrong Weekly Workout 9th October 2022

 

WORKOUT 1

 

Phase 1

Calorie burner pump workout
5 rounds 
Every two minutes perform
BB bench press 10 @90-100kg
Assault bike 10cal (go hard)
 
3 mins rest 
5 rounds 
Every two minutes perform 
BB bent over rows 10 @90-100kg
Assault bike 10cal (go hard)
 
3 mins rest 
5 rounds 
Every two minutes perform 
Toe rings / toes to bar 16/18
Assault bike 10cal (go hard)
 

Phase 2

7k run
 
 
 

WORKOUT 2

 

50-30-40-20
Assault bike
BB deadlifts @100kg  
DB bench press @30kgs
D ball over shoulder @30kg
Hand release press ups 
Box overs 
 
 
 

WORKOUT 3

 
E5MOM
For 40 minutes every 5 minutes complete
BB Cleans 6
BB push press 6
BB front squats 6
BB deadlifts 6
Bar over burpees 6
Db ball to shoulder 6 @35kg
Toes to bar / rings 14
Assault bike 10
 
 
 

WORKOUT 4

 

Push - 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
Behind the head tricep cable extensions 20,15,12,10
DB skull crushers 15,12,10,8
 
 

Phase 2

20MIN AMRAP - 20 reps/cals
Assault run
DB Bicep curls @10kgs 
Push ups narrow 
Butterfly sit ups 
DB Side raises @8kgs 
As many rounds in 20mins as you can
 
 
 

WORKOUT 5

 

Continue reading

George Armstrong Weekly Workout 2nd October 2022

 

WORKOUT 1

 

Pull - Phase 1

 
Lat pull downs 12,10,8*
Barbell bent over rows 12,10,8
ISO back row machine 12,10,8*
Prone rear DB shoulder flys 20,15,10
Seated alternating DB bicep curls 15,12,10
Ez bar preacher curls 15,12,10*
 
(Ps. On the last set of every exercise with a (*) on it add a drop set. For example 8 reps drop in weight 8 reps)
 

Phase 2

 

24M’EMOM
1MIN:Ski erg 14
2MIN:Wall walks 6
3MIN:Toes to bar 14
4MIN:BB deadlifts 10 @bodyweight 
 
 
 

WORKOUT 2

 

Push - Phase 1


BB flat bench 10,8,6,4
Seated DB shoulder press 12,10,8*
Incline DB press 12,10,8*
Side to front DB raises 12,10,8*
Weights Tricep dips 12,10,8
DB skull crushers 15,12,10
 
(Ps. On the last set of every exercise with a (*) on it add a drop set. For example 8 reps drop in weight 8 reps)
 

Phase 2

50-40-30-20-10
D ball over the shoulder @40kg
Toes to rings / Toes to bar
Barbell squats @80kg 
 
 
 

WORKOUT 3

 

Continue reading

George Armstrong Weekly Workout 6th November 2022

 

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}
 
 
 

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}
 
{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

7km run (hard pace)
 
 
 

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)
 
 
 

WORKOUT 4

Weighted dips 10,8,6
Weighted ring pull ups 10,8,6
Incline Parallette should press 3 x max reps
Single arm dB rows 15,12,10
DB alternating bicep curls 3x12 each arm
 
 
 

WORKOUT 5

 

4 Rounds

BB bench press 10 @100kg
Assault Bike 12cal
1 min rest after each round 
 

4 Rounds

BB squats 10 @100kg
Assault Bike 12cal
1 min rest after each around
 

4 Rounds

BB bent over rows @100kg
Assault Bike 12cal
1 min rest after each round
 

4 Rounds

Toes to rings 20
Assault Bike 12cal
1 min rest after each round
 

4 Rounds

Db Bicep curls superset tricep extensions 20 reps on each @15kgs
Assault Bike 12cal
1 min rest after each round

George Armstrong Weekly Workout 25th September 2022

 

WORKOUT 1

 

Pull Day - Phase 1

 
BB deadlifts 5x5
Single arm DB rows 15,15,15 
Ring pull ups 3xmax reps 
BB biceps curls 20,15,10
Single arm DB preach curls 15,12,10
 
Rest 5 mins
 

Phase 2

 
5 rounds
BB Thrusters 5
BB Front squats 5
BB Clean and press 5
BB Deadlifts 5
Bar over burpees 5
Ring toes to bar or GHDs 15
Assault bike 15 cal 
60 seconds rest 
 
 
 

WORKOUT 2

 

Push Day - Phase 1


DB flat bench press 10,8,6
BB Military press 12,10,8
DB side raises 15,15,15
Cable tricep extensions 20,15,10
 
 

Phase 2

 

30M’AMRAP
BB BENCH PRESS 10 @90kg
ASSAULT BIKE 15cal 
BALL WALKS 50m @40kg
GHD 15
 
 
 

WORKOUT 3

 

Legs - Phase 1


Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,12,10,8
BB back squats 10,8,6,4
Walking BB lunges 15,12,10 (each leg)
 
 

Phase 2

 
6 rounds 
Assault run 20cal
50m prowler @60kg
14 burpees
20 Hand release press ups
Rest 1 mins and repeat
 
 
 

WORKOUT 4

 

Phase 1

 

6km run
 

 

Phase 2

 

Continue reading

George Armstrong Weekly Workout 18th September 2022

 

WORKOUT 1

 

Phase 1

5km run (hard pace)

Phase 2


IN PAIRS COMPLETE WORKOUT:
Assault 40cal
Flat Bench 30
GHDs 30
Assault 35cal
Flat Bench 30
GHDs 30
Assault 25cal
Flat Bench 30
GHDs 30
Assault 20cal
Flat Bench 30
GHDs 30
Assault 15cal
Flat Bench 30
GHDs 30
Assault 10cal
Flat Bench 30
GHDs 30
Our time/ 28:03
@35kg DUMBBELLS

 
 

WORKOUT 2


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


In Pairs
Assault run 100cal
Sledge push 100m @60kg)
Wall balls 100 @9kg
x3 rounds.

 
 

WORKOUT 3


Pul - Phase 1


BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 15,12,10,8
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10

Phase 2


10km run (easy pace)

 
 

WORKOUT 4


Push - Phase 1


Flat db bench 10,8,6,4
Seated smith machine shoulder press 12,10,8,6
Seated chest press machine 12,10,8,6
Cable single arm side raises 20,20,15,15
Weights Tricep dips 12,10,8
Tricep cable straight bar push downs 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)

 
 

WORKOUT 5


Phase 1


40-30-20
Ski erg /Assault bike
Toes to bar
Wall balls (9kg)

Phase 2


1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

George Armstrong Weekly Workout 11th September 2022

 

WORKOUT 1

 

Legs - Phase 1

 

Leg extensions 15,15,15
Lying hamstring curls 15,12,10
Leg press wide stance 12,10,8
Barbell squats 10,8,6
Toes to bar 4 sets of max reps

Phase 2

 

7km Run
 


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


24M’EMOM
1MIN: GHD sit ups OR Toes to bar 16
2MIN: Duel DB hang snatch 16 @18kgs
3MIN: BB Lunges 16 @60kg
4MIN: REST

Pointer: If you can turn the heat up and  increase the weight on the BB lunges by 2.5kg each side if you can after every round.

 
 

WORKOUT 3


Pull - Phase 1


Lat pull downs 12,10,8
Barbell bent over rows 12,10,8
ISO back row machine 12,10,8
Prone rear DB shoulder flys 20,15,10
Seated alternating DB bicep curls 15,12,10
Ez bar preacher curls 15,12,10

 

WORKOUT 4


In pairs complete 100 Reps on each exercise.
YOU GO I GO!

Workout:


Pull ups
Bench press @80kg
Burpee’s
Kettlebell swings @20kg
Barbell squats @100kg
Barbell Military press @50kg
Ghds / T2B

TIME CAP: 40MIN
 
 

WORKOUT 5


Phase 1


30-20-10
Assault bike / Ski erg
Toes to bar
3 mins rest

Phase 2


5 rounds
300m run
30 butterfly sit ups
20 burpee’s
15 pull ups
10 BB clean and press @50kg

George Armstrong Weekly Workout 4th September 2022

 

WORKOUT 1

 

Push - 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

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

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 10
Burpee touch 10
Bent over rows barbell 10
Rower / Ski erg 10
Db alternating bicep curls 20 (10 each arm)
1 min rest
 

WORKOUT 4

 

Phase 1

5 rounds
Toes to bar 15
Db side raises 15
Butterfly sit ups 15
Push ups narrow stance 15
Lying db tricep skull crushers 15

Phase 2

24M’EMOM
1MIN:15 calorie Row
2MIN:15 Burpees
3MIN 30 Air Squats
 

WORKOUT 5

 

Phase 1

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

Phase 2

5 rounds
300m run (@mile pace)
12 barbell squat cleans @50-60kg
12 pull ups

George Armstrong Weekly Workout 28th August 2022

 

MONDAY

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)

Continue reading

George Armstrong Weekly Workout 21st August 2022

 

WORKOUT 1

 

Full Body

YOU GO I GO!
As fast as you can In pairs complete.
100 BB lunges (50kg)
100 Pull ups 
100 Push press (50kg)
100 Ski erg / Rower 
100 Toes to bar
100 burpee touch 
(If you don’t have a parent complete half the reps on your own)

 

 

WORKOUT 2

 

Push - Phase 1

Flat BB bench press 12,10,8,6
Seated shoulder press 12,10,8,6
Triceps cable push downs straight bar 12,10,8,6
Chest Cable fly’s ,20,15,12,10
DB Side raises 20,15,12,10
Tricep dips 3 sets of max reps

 

Phase 2

4 rounds (increase weight after round 2)
Snatches 20 (10 each arm)
8 burpee’s 
Swings 20 
8 burpees
Squats 20
8 burpee’s
20 lunges (10 each leg)
8 burpee’s
0-2 min rest after each round. (Try to little rest as possible)
Pick the weight at your discretion. I started with a 20kg kettlebell for 2 rounds and then moved up to 30kg

 

 

WORKOUT 3

 

Pull - Phase 1

BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 15,12,10,8
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10

 

Phase 2

7km run
 
 

WORKOUT 4

 

Legs - Phase 1

GLeg extensions 20,15,12,10
Wide stance barbell squats 10,8,6,4
Bulgarian split squats 3x15 each leg
BB Stiff leg deadlifts 10,8,6

 

Phase 2

10M’EMOM
Every minute perform:
10 Front squats 
(5 paused reps for 5 seconds each rep at the bottom of the squat and then 5 normal reps)
 
 
 

WORKOUT 5

 

42M’EMOM
1MIN:15 toes to bar / GHDs 
2MIN:10 barbell thrusters @40-50kg
3MIN:10 pull ups 
4MIN:15 wall balls @12kg
5MIN:16 alternating dumbbell snatches 22.5kg
6MIN:REST

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