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}
