George Armstrong Weekly Workout 26th February 2023

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