George Armstrong Weekly Workout 24th March 2024
WORKOUT 1
Phase 1 - Push
Flat db bench 10,8,6 (dropset on the last set)
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8 (dropset on the last set)
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep cable standing over head tricep extensions 20,15,10 (dropset on the last set)
Phase 2
3M’AMRAP
3 Power Cleans @60kg
6 Push-Ups
9 Air Squats
Info: 6 Rounds of 3 minute AMRAPs. Complete as many rounds and repetitions as possible in 3 mins. 1 minute rest after each 3 minute AMRAP
Repeat 6 times total
Score
- Official scoring: After each 3-minute cycle, start over
Record the score (roundstreps) individually for each of the five AMRAPS*
- Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle
WORKOUT 2
Phase 1 - Legs
Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10
WORKOUT 3
Phase 1
ARMS & CALVES
Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15
Phase 2
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400 meter Run
With a running clock, perform 6 rounds of the prescribed work in the order written as fast as possible ("For Time").
Score is the time on the clock when the final 400 meter
Run is completed.
WORKOUT 4
1km Run Warn up.
3mins rest
Into…
5 Rounds for Time
400 meter Run
20 GHD Sit-Ups
15 Barbell Deadlifts @110kg
WORKOUT 5
Phase 1
10M’EMOM
Every minute perform 2 squat cleans.
1MIN: 2 BB Thrusters @80%
Rest 3 mins
Into….
10M’EMOM
Every minute perform 2 BB Clean and press
1MIN: 2 BB Clean and Press @80%
Rest 3 mins.
Phase 2
39M’EMOM
1MIN: Rower
2MIN: Ski Erg
3MIN: Assault Bike
4MIN: Rest
Set a single number of calories and complete that amount of work each minute - every minute
Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest)
A common target for Rx-level athletes is 20 calories per minute for each station
-Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout)
WORKOUT 6
EMOM for as Long as Possible
3 Power Cleans 80kg
3 Front Squats 80kg
3 Jerks 80kg
Each minute on the minute (EMOM), starting at the top of the minute, complete one round of 3 Power Cleans, 3 Front Squats and 3 Jerks. Rest the remainder of the minute. Take the barbell from the ground. Do not use a rack
Score is the total number of rounds completed before becoming unable to complete a round prior the start of the next minute
Good Score for "Macho Man"
- Beginner: 7-9 rounds
- Intermediate: 10-12 rounds
- Advanced: 13-15 rounds
- Elite: 16+ rounds
WORKOUT 7
Phase 1 - Pull
Pull ups 3 x max reps (wide/close/neutral)
T bar row machine 12,10,8 (dropset on the last set)
Seated iso back row machine single arm 12,10,8
Rear dumbbell flys 15,12,10 (dropset on the last set)
Preacher curl machine 15,12,10 (dropset on the last set)
Db seated curls 15,12,10
Phase 2
21M’AMRAP (with a Partner spilt the reps and cals up)
30 calorie Row
20 Burpees Over Rower
10 Power Cleans (155/105 lb)
In 21 minutes, perform as many rounds and repetitions as possible in the order written with a partner
Score is the total number of rounds and repetitions completed before the 21-minute clock stops
