George Armstrong Weekly Workout 9th October 2022
WORKOUT 1
Phase 1
Calorie burner pump workout
5 rounds
Every two minutes perform
BB bench press 10 @90-100kg
Assault bike 10cal (go hard)
3 mins rest
5 rounds
Every two minutes perform
BB bent over rows 10 @90-100kg
Assault bike 10cal (go hard)
3 mins rest
5 rounds
Every two minutes perform
Toe rings / toes to bar 16/18
Assault bike 10cal (go hard)
Phase 2
7k run
WORKOUT 2
50-30-40-20
Assault bike
BB deadlifts @100kg
DB bench press @30kgs
D ball over shoulder @30kg
Hand release press ups
Box overs
WORKOUT 3
E5MOM
For 40 minutes every 5 minutes complete
BB Cleans 6
BB push press 6
BB front squats 6
BB deadlifts 6
Bar over burpees 6
Db ball to shoulder 6 @35kg
Toes to bar / rings 14
Assault bike 10
WORKOUT 4
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
Behind the head tricep cable extensions 20,15,12,10
DB skull crushers 15,12,10,8
Phase 2
20MIN AMRAP - 20 reps/cals
Assault run
DB Bicep curls @10kgs
Push ups narrow
Butterfly sit ups
DB Side raises @8kgs
As many rounds in 20mins as you can
WORKOUT 5
Legs
BB Front squats 10,8,6,4
Leg press 15,10,8,30
Leg extensions 15,12,10
Lying Hamstring curls 15,12,10
Walking BB lunges 15,12,10 (each leg)
Butterfly sit ups 5x30 reps
WORKOUT 6
Push - Phase 1
BB Deadlifts 10,8,6,4
Bent over barbell row 10,8,6,4
Pull ups 3 sets max reps
Rear DB fly’s 15,12,10
DB preacher curls 12,10,8,6 (each arm)
Cable bicep curls 15,12,10,8
Phase 2
5km Run (sprint pace)
