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Friday, 02 July 2021 00:00

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

Monday 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:
  • In a 2 for time 
  • 75 cal ski 
  • 50 wall balls
  • 30 box over Burpees 
  • 30 T2B 
  • 75 cal bike 
  • 50 wall balls
  • 30 box over burpees
  • 30 T2B
  • 75 cal row
  • 50 wall balls  
  • 30 box over burpees
  • 30 T2B
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Tuesday Workout

Phase 1:
  • Bench 2x5, 2x3, 2x1
  • DB side raises 12,10,8,6
  • Tricep extensions 12,10,8,6
Phase 2:
  • 20’EMOM 
  • 1:Shoulder press 8 
  • 2:Ski 12
  • 3:T2B 12
  • 4:BURPEES 12
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Wednesday Workout

Phase 1:
  • 5x5 sumo deadlift
  • 8,6,4 Pull ups weighted
  • 10,8,6 Barbell Prone rows 
Phase 2
  • - For time:
  • 10 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs
  • 20 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs
  • 30 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs
  • 40 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs
  • 50 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs
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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:
  • 20’ E5MOM
  • Ski/Assault bike 20cal
  • Barbell Clean and press 8
  • Barbell Thrusters 8
  • Sumo high pull 8
  • T2B/GHD sit ups 14
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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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