LEG DAY!

A breathtaking look at the man who climbed Mt Everest 21 times.

Today’s Live-streamed classes are 7.00am, 9.30am, 3.00pm barbell, 4.00pm, 4.15pm Young Guns, 5.30pm, and 7.00pm

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

10 Cat Camels

10 Leg-abducted rocking each leg

-then-

3 rounds of:

20sec Side plank each side

20sec Superman hold

STRENGTH

Single Leg work

4 sets of:

10 Weighted Split Squats each leg, 5-20kg

*no rest between sets

4 sets of:

10 Single-Leg RDL each leg, 5-20kg

*no rest between sets

4 sets of:

10 Bulgarian Split Squats off couch, no weight

10 Single-Leg Hip Thrusts off couch, no weight

*no rest between sets

CONDITIONING

For time:

44-22-12

Grappler Rows

80-60-40

Air squats

 

BARBELL CLASS

WARM-UP

2 rounds of:

30 sec Side Plank each side

30 sec Deep Squat

10 Arrested Superman

-then-

2 rounds of:

10 Front squats

10 Good mornings

10 Bentover rows

A1 Clean Work (everyone)

4 sets of:

3 Hang Power Cleans

B1 Thruster Complex

8 min EMOM:

1 Squat Clean + 1 Front Squat + 1 Thruster

C1 Push Press + Push Jerk

4 x 3+3 reps at 20~60kg working timing of the dip

Choose one of the following:

Every 2 minutes for 8 minutes:

4 sets of:

4 Clean Deadlifts, building weight each set

4 sets of:

13 Close Stance Squats

4 sets of:

8 Hang Clean Pull (light)

4 sets of:

8 RDL

 

HUMP DAY WORKOUTS

Today’s live-streamed classes will run at 6.00am, 7.00am, 9.30am, 4.00pm, 5.30pm and 7.00pm

(Use Meeting ID 299-070-3919 and the password to access the classes)

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

20 sec deep squat

10 x Lizard Rotations

10 x Scorpions

-then-

2 rounds of:

10 x Butterfly Hip raises

5 x Push-up + Shoulder tap

CONDITIONING

20 min EMOM:

1)  13 Burpees

2) 10 Airsquats + 5 Sit-ups

3) 16 KB/DB/Object snatches

4) 40 Double unders/60 Single Skips/40 Double Taps

-then-

Upperbody Capacity – 10 min EMOM:

1) 10 Self-supported Rows on each arm or 10 Inverted Rows or Bentover Rows

2)10 Diamond Push-ups/15 Couch Dips

TODAY’S BARBELL CLASS WILL STREAM LIVE AT 3PM

Today’s Barbell Class will stream live on Zoom at 3pm.  Diaz will coach you through some Snatch work, as well as Deadlifts and Back Squats.  Happy Lifting!

This is open to all GEO members.  Please use Meeting ID 299-070-3919 to access (along with the password)

WARM-UP

2 rounds of:

30sec Deep Squat

30sec side Plank each side

10 Arrested Supermen

-then-

2 rounds (empty bar) of:

10 Back Rack Lunges

10 Good mornings

10 Snatch Grip Deadlifts

 

STRENGTH

Snatch work

8 minute EMOM of:

1 Tall Muscle Snatch + 3 Muscle Snatches + 3 Overhead Squats (light)

-then-

5 sets of 3 reps of:

3 Snatch high pull + Power Snatch + Overhead squat @moderate weight

*1 min rest between sets

 

We have two options for you to choose form depending on how much weight you have:

Option 1. “I don’t have much weight”

8 sets of:

4 Full Snatch + 4 Snatch balance

*1 min rest between sets

 

5 sets of:

5 Pause Back Squat Jumps (3sec pause in bottom)

10 Snatch Grip RDLs

 

Option 2. “I can load up”

6 sets of:

4 Snatch pulls @60% 1RM deadlift

*2 min rest between sets

 

Back Squat, twice through:

10 @60%

5 @80%

3 @90%

*2 min rest between sets

3PM BARBELL + 4.15pm YOUNG GUNS TODAY

TODAY’S CLASSES:

7.00am, 9.30am, 4.00pm, 5.30pm, 7.00pm (use Meeting ID 299-070-3919 to access)

3.00pm Barbell (use Meeting ID 299-070-3919 to access)

4.15pm Young Guns (use Meeting ID 294-809-2895 to access)

*check your email for password

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

10 Cat Camel Poses

10 Leg-abducted rocking each leg

-then-

3 rounds of:

20sec Side plank each side

20sec Superman hold

 

SKILL

Handstand and Pistol Work

Every 2 minutes for 10 mins:

30sec Back to Wall Handstand Hold

6 Pistol Squats with 3sec lowering

-then-

Every 2 mins for 10 mins:

10 Strict HSPU/12 Kipping HSPU/20 Polar Bear Push-ups

10 Air Squats

 

CONDITIONING

For time:

30 Burpees (no chest touch) + 4 Jumping lunges

 

ACCESSORIES

3 x 30sec Single arm overhead hold

3 x 30sec Single arm row hold

IT’S TIME TO CHASE FITNESS

TODAY’S LIVE STREAMED CLASSES ON ZOOM:

6.00AM

7.00AM

9.30AM

4.00PM

5.30PM

7.00PM

WORKOUT OF THE DAY

WARM-UP 1

2 rounds of:

20 sec Deep Squat

10 Lizard Rotations

10 Scorpions

 

WARM-UP 2

2 rounds of:

10 Butterfly Hip raises

5 Push-up + Shoulder Tap

 

CONDITIONING

3 rounds of:

30 Russian Twists

15 Straight Leg Raises

8 V-ups

*Rest 3 minutes

12 min AMRAP of:

15 KB/DB Deadlifts

8 DB/KB Snatches on L arm

8 DB/KB Snatches on R arm

4 Burpees

*Rest 3 minutes

4 min AMRAP of:

20 Hollow Rocks

10 Tuck Jumps

5 Couch Dips

*Rest 3-5 minutes

 

ACCESSORY STRENGTH

3 sets of:

6 Seated Single Arm Press on each arm

3 sets of:

6 3-Point on each arm

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