George Armstrong Weekly Workout 27th June 2022
WOROUT 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
6 rounds
Rotation press 20 (10 each arm)
Single arm press 20 (10 each arm)
Goblet squats 30 reps
90 seconds rest between rounds.
(I used 25kg. Pick your own weight. Make sure you give it everything you got)
WOROUT 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
4 rounds
400m run
50 air squats
50 push ups
50 Butterfly sit ups
WOROUT 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
20M AMRAP
12 cal row / assault bike
12 Duel kettlebell snatch @15-25kgs
12 burpees
(Record how many rounds you did in the amrap)
WOROUT 4
Phase of Chest & Back explosion
6 rounds
15 Dumbbell chest press @30-40kgs
15 cal Rower
Rest 4 mins
6 rounds
15 Dumbbell chest supported rows @30-40kgs
15 cal Rower
Rest 4 mins
15 cal rower
Phase 2
5km run
WOROUT 5
12M’EMOM
1MIN:Sumo high pull 12
2MIN:Assault bike 12/14cal
(Rest 3 mins)
12M’EMOM
1MIN:Toes to bar 14
2MIN:Burpee over barbell 12/14
(Rest 3 mins)
12M’EMOM
1MIN:Muscle clean 12
2MIN:Assault bike 12/14 cal
(Rest 3 mins)
12M’EMOM
1MIN:Front rack lunges 14
2MIN:Burpee over barbell 12/14
(Rest 3 mins)
12M’EMOM
1MIN: Push press 12
2MIN: Assault bike 12/14 cal
