Author Archives: AB
HOPE YOU HAD A TOP WEEKEND!
The RX Method Double Under clinic proved again to be successful for participants.
WORKOUT OF THE DAY
STRENGTH
A. 10 min EMOM
2 Clean and Jerks
*building weight
B. 3 sets of:
3 Clean Pulls beginning with last weight from the Clean and Jerks
CONDITIONING
8 min AMRAP
10 Front Squats 40/25kg
5 Box Jumps
10 Push Press
EARLY MORNING SATURDAY SESH
WORKOUT OF THE DAY
CONDITIONING
FRIDAY CLEAN UP
WORKOUT OF THE DAY
STRENGTH
Clean Ladder
Starting at 60% of your 1RM then building every 1:30,
3 reps @ 60%
3 reps @ 68%
3 reps @ 73%
2 reps @ 78%
2 reps @ 82%
1 rep @ 88%
CONDITIONING
In pairs, alternate complete rounds for 3 each of:
16 Sandbag Lunges
8 Sandbag Squat Cleans
4 Wall Climbs
RECOVERY WOD
WORKOUT OF THE DAY
CONDITIONING
5 x 50m Sleds
5 x 12/15 calBike
5 x Weighted Sit-ups
STRENGTH
4 x 8 Deficit Deadlifts from 20kg plate
4 x 8 Bentover Barbell Row
CHOOSE YOUR OWN ADVENTURE
ZUU
3 rounds of:
10m Gorilla
20 Frogs
Run to start
10m Bear Crawl
10m Reverse Bear Crawl
100m Run
1 min Explodes
MOBILITY
5 min Squat
5 Jefferson Curls
2 rounds of:
10 weighted Cossack Squats
1 min Supinated Hang
20 weighted Calf Raises
HUMP DAY WORKOUT
Well that’s a wrap! The Masters HQ competition has finished for us at GEO. Well done to everyone who got involved. It was a tough competition that saw both registered athletes and members take it to another level. The video above features some of the action from the last workout – 19.3.
WORKOUT OF THE DAY
STRENGTH
6 sets of:
4 Box Squats (building weight)
6 Glute Bridge Bench
CONDITIONING
Running and Swings
50 Double Unders
-then-
200m Run
10 Burpees
15 Russian KBS
200m Run
20 RKBS
15 Burpees
200m Run
-then-
50 Double Unders
