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Friday, 25 June 2021 01:11

Follow Physique Academy online coach George Armstrong’s weekly workout:

Monday Workout

Phase 1:
  • RDL Barbell 3x5, 1x10
  • Back Squat 4,6,8
  • Bulgarian split squats DB 6,8,10 (each leg)
Phase 2:
  • 5 rounds
  • Assault Bike 6cal DB hang clean 6 x 5 rounds
  • Row 6cal
  • 6 T2B
  • 4 rounds
  • Assault Bike 8cal DB hang clean 8 x 4 rounds
  • Row 8cal
  • T2B 8
  • 3 rounds
  • Assault Bike 10cal DB hang clean 10 x 3 rounds
  • Row 10cal
  • T2B 10
  • 2 rounds
  • Assault Bike 12cal DB hang clean 12 x 2 rounds
  • Row 12cal
  • 12 T2B
  • 30min time cap {George used 20kg DBs}
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Tuesday Workout

Phase 1:
  • Push press 5x5, 1x10 Weighted Dips 6,8,10
  • Side to Front raises 6,8,10,15
Phase 2:
  • 20’ E5MOM
  • Ski/Assault bike 20cal
  • Barbell Clean and press 12
  • Barbell Thrusters 12
  • T2B/GHD sit ups 14
  • Once completed rest the remaining time of the 5 min. {George uses 50kg Barbell}

(E5MOM complete each round within 5 mins. Try to complete each round with at least 1 min rest time remaining at the end of each round so you have enough time to rest before starting the next round)

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Wednesday Workout

Phase 1:
  • Pendley rows 5x5, 1x10
  • Weighted Pull ups 8,6,4,2
  • Barbell bicep curls 6,8,10,12
Phase 2:
  • 24’EMOM (24” box height)
  • 1: Box over burpees 12 (no box 14 burpees)
  • 2: Front rack lunges 14
  • 3: Row/Assault Bike 16cal
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Thursday Workout

Phase 1:
  • Front Squats 5x5 ,1x10
  • Static Back Lunges 10,8,6 (reps each leg)
  • Leg extensions 8,10,20 (Limit equipment – DB Goblet squat)
Phase 2:
  • 32’EMOM
  • 1: Row 16cal
  • 2: Ski 14cal
  • 3-4: 2 rounds of strict Cindy
  • Cindy
  • -5 strict Pull ups
  • -10 push ups
  • -15 Air squats
  • Cut off the Cindy at the 70second mark if you can’t get a round of strict Cindy in.

(Try and last the full 32 mins without missing a round of strict Cindy. This workout is tough)

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Friday Workout

Phase 1:
  • Bench press 5x5, 1x10
  • Seated barbell shoulder press 6,8,10
  • Triceps skull crushers (flat bench) 6,8,10,12
Phase 2:
  • 12’EMOM
  • 1: Row 12cal
  • 2: Ski 12cal
  • 3: Assault Bike 12cal
&
  • 12’AMRAP
  • HSPU 6
  • DB Hang clean 6
  • DB Push press 6
  • DB devil press 6
  • DB over Burpees 6 {George uses 17.5kg DBs}
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SATURDAY & SUNDAY – rest days

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