Author Archives: AB

KICK OFF YOUR WEEKEND WITH A BANG!

WORKOUT OF THE DAY

STRENGTH

A. Clean Pulls 5×3 Building up to 100% of your best clean

B. Then in 10 minutes perform this complex of:

1 Hang Clean + 1 Clean (AHAP)

CONDTIONING

14 minute AMRAP:

40-30-20-10

Alternating Dumbbell Snatches 25/15kg

Double Unders

Push-ups

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GRAB A KETTLEBELL

WORKOUT OF THE DAY

STRENGTH

Snatch Complex

6 sets building weight:

3 Muscle snatches + 2 Power snatches + 1 snatch balance

CONDITIONING

KB WOD

4 rounds for time:

20 Double Kettlebell Front Rack Walking Lunge 24/16kg

10 Double Kettlebell Push Presses

5 Double Kettlebell Thrusters

5 Kettlebell Double Deadlifts

BUILDING UPPER BACK STRENGTH

GEO’s newest Coach – Oscar

 

WORKOUT OF THE DAY

STRENGTH

Upper Back Pulling Circuit

4 rounds of each exercise as a circuit:

Seated Sled Pull x 3 heavy pulls

Pendlay Row x 10 reps

Chin-ups x 5 (building weight or using bands)

30 sec Battle Ropes

CONDITIONING

Tabata these movements:

Sit-ups/weighted sit-ups

Russian KBS 32/24kg

Squat Jumps

***Bonus Tabata or Mobility – your choice

Assault Bike

Push-ups

 

BUILDING STRONGER LEGS!

Carolyn demonstrating a perfect example of the post-workout recovery position at the Pan Pacs.

WORKOUT OF THE DAY

STRENGTH

Back Squat

“Russian Protocol”

3 sets of:

2-4-6 at 65% of your 1RM

For each set you perform your reps (2 then 4 then 6) but instead of racking the bar you will hold at the top of your squat for 10 seconds between 2, 4, 6, then re-rack

CONDITIONING

5 rounds for time of:

8 HSPU/Pike HSPU/ 30 second Handstand Hold

10 Deadlifts 80/60kg

36 Double Unders

*with a 1:1 work/rest ratio

LET’S FINE TUNE YOUR SPLIT JERK

A room full of vintage machines

WORKOUT OF THE DAY

SKILL

Let’s spend some time on the Split Jerk and doing shoulder to overhead reps

Drop Jerk

Press in Split

STRENGTH

Split Jerk

Build to a technical single or double.

CONDITIONING

E2 minutes for 12 minutes

8 Shoulder to Overhead 70/50kg

200m Run

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