George Armstrong Weekly Workout 28th November 2021
Phase 1:
- Leg extensions 12,10,8,6
- BB walking lunges 12,10,8 each leg
- Lying hamstring curls 12,10,8,6
- Seated calf raises 15,12,10,8
Phase 2:
- EMOM’20
- Min 1: 10 Front Squats
Min 2: 15 Toes to Bar
Min 3: 20 Wallballs
Min 4: Bike erg 16 cal
- Min 5: rest
Phase 1:
- Weighted pull ups 12,10,8,6
- Single arm DB rows 15,12,10
- Pendley rows 12,10,8,6
- Alternating DB bicep curls 12,10,8
- BB bicep curls 12,10,8,6
Phase 2:
- Ski erg
- 20 cals under 1 min
- Rest for 40 seconds
- x12 Rounds
Phase 1:
- BB bench press 10,8,6,4
- Seated DB shoulder press 10,8,6,4
- Weighted dips 12,10,8,6
- Side to front DB shoulder raises 12,10,8,6
- Ez bar Skull crushers 12,10,8,6
Phase 2:
- Intervals (treadmill)
- 8 x 1:30 minute 17km
- 2 x 2:30 minute 18km
- 1min rest between each round.
- If you can’t do the km speed lower yours.
Phase 1:
- Squats,Deadlifts, Bench.
- 10,8,6,4 for each exercise
Phase 2:
- Two rounds for time of:
- 24 reps Deadlifts 100kg
24 Box jumps, 24 inch box
24 Wallballs
- 24 T2B
- 24 reps Deadlifts 100kg
24 Box jumps, 24 inch box
- 24 Wallballs
- 24 T2B
Phase 1:
- 24M’EMOM
- 1:Row 20cal
- 2:BB thrusters 10 (60kg)
- 3:Pull ups 8
- 4:Rest
