Author Archives: AB

THE RUSSIANS ARE COMING

Annaliese (throwback)

WORKOUT OF THE DAY

STRENGTH

4 sets of:

10 Split Squats (5 each leg)

CONDITIONING

A. Rowing:

3x500m Row 80% pacing

 

B. EMOM for 10 minutes;

1 – 10 RKBS (heavy)

2 – 12 Burpees

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SATURDAY MORNING CLEANING

Back in the day when Roger and Julie were newbies to GEO

WORKOUT OF THE DAY

STRENGTH

Clean and Jerk

Build to a heavy set of 3 over 15 minutes

CONDITIONING

In teams of 3-4

40 Clean and Jerks at 40/30kg

30 Clean and Jerks at 50/40kg

20 Clean and jerks at 60/40kg

10 Clean and Jerks at 70/50kg

5 Clean and Jerks at 90/70kg

 

3 minutes rest then

 

400m Run

50 Syncho Air squats

200m Run

50 Cal row

400m Run

50 Wallballs

BODY AWARENESS

WORKOUT OF THE DAY

GYMNASTICS

15 minute EMOM (alternate movements each minute)

1 – L-sit hold 10-30 seconds

2 – 12 Pistol squats

3 – 6 Handstand Push-ups or 2 Wallclimbs

4 – 5 Strict Pull-ups

5 – 50 Double Unders or 40 seconds of practice.

CONDITIONING

A. Animal Flow movements are a really good way to work on your mobility in a dynamic way that also teaches you body awareness and creates great muscular stamina.

3 sets for quality:

20m Bear Crawl

20m Crab

20m Lizard

 

B. 3 sets of 350m row

1:1 rest with partner

STRONGMAN WORKSHOP TONIGHT AT 7.15PM

Blast from the past

Don’t forget tonight we are kicking off our first Strongman workshop tonight at 7.15pm.  We’ll be running them for the next 4 weeks, so come in and have some fun lifting some odd objects.

WORKOUT OF THE DAY

STRENGTH

3 supersets of:

8 Barbell Hip Thrusts

4 Kettlebell Strict Press + 2 Push Press

***go as heavy as possible for both movements

CONDITIONING

3 rounds for time of:

12 Russian Kettlebell Swings

12 Burpees to target

12 Kettlebell Overhead Backward Lunges

12 cal Row

 

 

“DIAZ’S FIGHT GONE BAD BUT STILL MANAGEABLE”

Workout Intent – Posterior Chain endurance mixed with pressing endurance.  Sets of Kettlebell Swings should be completed in no more than 3 sets – this is why they are Russian.  Be smart about your Push-ups – It will be easy to catch your breath on them, but once your shoulders fatigue, there’s no coming back.

During the Rest period try and stay composed.  Stand tall and take deep breaths.  No pain faces.

For the second workout, just hang on.  There is no gaming this.  This is a fight gone bad!  Fight your way out of it.  Big sets on the wallballs.  You can always run just a little bit faster.

-Diaz

WORKOUT OF THE DAY

CONDITIONING

42-30-18

Russian Kettlebell Swings 24/16kg

Push-ups

3 min Rest

100 Wallballs

800m Run

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