PAIR UP AND ATTACK!

Today’s GEO Gymnastics class at 9am will involve a recap on Handstand Push-ups and some more Kipping Practice.

WORKOUT OF THE DAY

STRENGTH

Weighted Step-ups 3 x 8

METCON

In pairs, 15 min AMRAP of:

60 cal Row

60 Deadlifts 60/40kg

60 Cleans 60/40kg

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SHORT & FAST!

WORKOUT OF THE DAY

METCON

A. 5 min AMRAP

20 Double Unders

15 Push-ups

10 Sit-ups

 

B. 5 min AMRAP

20 cal Row

15 Kettlebell Swings

 

C. 5 min AMRAP

Squat Clean Thrusters

LIFTING UNDER FATIGUE

Ever thought about what it takes to be a Navy Seal? Watch this video.

We are mixing things up a little today.  First you are going to hit a conditioning piece (get the heart rate up, breathe hard, sweat a little), then whilst under fatigue, you will be asked to hit a 4RM Front Squat.  Safety is always the main priority so do not go crazy on the Front Squat.  You’ll have 9 minutes to build up which is plenty of time.

The ability to perform under fatigue and stress the body in a different manner to which it is accustomed (you would be used to Strength then Conditioning), prepares us for all manner of challenges both mentally and physically.

WORKOUT OF THE DAY

METCON

For time:

200m Run

50 Kettlebell Swings 24/16kg

100 Wallballs

100 Double Unders

***11 min timecap

then

For weight:

4RM Front Squat (from the floor)

***9 min timecap

DUMBELLS BABY

Check out this video for some exercise tips for good groin health.  It’s a good little warm-up you can when you arrive.

WORKOUT OF THE DAY

STRENGTH

A. Bench Press 4 x 5 @ 70%

B. Strict Pull-ups 3 x 10

METCON

For time, 21-15-9

Dumbbell Hang Clean 20/15kg

Dumbbell Front Rack Lunges 20/15kg

Burpees

*** Please do not drop the dumbbells.  Place them down when you want to rest or when you are finished.

IT’S A BLAST FROM THE PAST – 13.1

Today you get to prep yourself again for the upcoming Open competition by taking part in another previous Open Workout.  This time you will be hitting 13.1, a 17 min AMRAP of Burpees and Snatches.  As has been mentioned before, the reason we are programming so many previous Open workouts is so that we can try and replicate what you might expect during the competition.  This will give you some familiarity with the style of workouts, which will in turn prep you mentally and physically.  There is also every likelihood that this workout will in fact be programmed during the Open (they have made a habit of repeating at least one workout each year from a previous year) so you will be in a better position to strategise your execution.

If all of this sounds too serious for you, then just forget everything you just read and treat this as any old workout for you to come in and have a crack at.  It’s that simple.

Enjoy!

 

WORKOUT OF THE DAY

METCON

OPEN WORKOUT 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch 75/45lb,
30 Burpees
30 Snatch 135/75lb
20 Burpees
30 Snatch, 165/100lb
10 burpees
As many reps as possible Snatch 210/120lb

***As always, feel free to scale the weights if needed, but this should be a challenge so don’t scale too much.

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