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Sunday, 11 July 2021 16:13

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

Monday Workout

Warm up:
  • 100 burpees
Phase 1:
  • Weighted Pull ups 8,6,4,2
  • Pendlay row 10,8,6,4
  • Single arm DB row 15,12,10,8
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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Tuesday Workout

Phase 1:
  • Bench 3x5, 2x3, 1x10
  • Seated shoulder Barbell press or Weighted dips 10,8,6
  • Tricep push downs 12,10,8,6
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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Wednesday Workout

Phase 1:
  • BB Squats 12,10,8,7
  • DB Lunges 12,10,8 each leg
  • Leg extensions 15,12,10,8
Phase 2
  • 12’EMOM
  • R1:OH squats & 12 cal
  • R2:Front rack lunges & 12 cal Bike/Sk
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Thursday Workout

Phase 1:
  • BB Deadlifts 5x5
  • Barbell rows 12,10,8,7
  • Alternating DB Bicep curls 12,10,8,6
Phase 2:
  • BB Hang power clean 7
  • BB Thrusters 7
  • Bar over burpees 7
  • 1 min rest
  •  (6rounds)
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Friday Workout

Phase 1:
  • BB chest press 5x5
  • Side raises 12,10,8,6
  • Tricep Cable extensions 12,10,8,6
Phase 2:
  • 16M’EMOM
  • 1:Push press x8
  • 2:Ski 12 cal
  • 3:T2B 14 
  • 4:Burpees 12
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SATURDAY & SUNDAY – rest days

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