HOW MUCH THRUST HAVE YOU GOT?

Diaz and Annaliese – you know a comp is serious when you get your own name sign.

WORKOUT OF THE DAY

STRENGTH

15 mins to build to 3RM Thruster

METCON

15 min EMOM

  1. 15 Kettlebell Swings 24/16kg
  2. 10 Box Jumps
  3. 15 Push Press 40/30kg
  4. 45 sec Plank
  5. 10 Strict Pull-ups
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Let’s Play With The Tyres

WORKOUT OF THE DAY

STRENGTH

Pendlay Barbell Row 5-5-5-5-5

METCON

In teams of 4:

400m Tyre Carry

8 Rope Climbs

80 Bench Press 70/50kg

Perfecting Your Diet

I listened to this podcast a longtime ago. It features Dr John Berardi, co-founder of Precision Nutrition.  He has a really great philosophy on Nutrition, and his point of view really resonated with me.  So  much so that I enrolled in the Precision Nutrition certification.  If you are after some good information about food, how it affects you, how you can make changes to the way you eat, and how you can improve your health and fitness, check out this podcast.  You can watch it on Youtube or hit the link below for the podcast.

-AB


https://brutestrengthtraining.com/podcast/perfecting-your-diet-ft-dr-john-berardi-of-precision-nutrition

WORKOUT OF THE DAY

METCON

A. 1200m Run

STRENGTH

12 mins to build to a heavy Snatch Balance

METCON

B. In teams of 3, 3 rounds for time of:

45 Ring Push-ups

90 Anchored Sit-ups

90 Synchro Plank (all at same time.  If one person comes out early, the whole team does 5 burpees)

GEO says farewell to Erin and Tris, and Annie

On behalf of everyone at GEO, I want to bid farewell and wish safe travels to Erin and Tris who are setting up a new life in Queensland, and Annie who will be heading back home to Austria.  It’s been a real pleasure having each of you at GEO.  You have all contributed to our little community in your own way in a positive manner. Please remember that the door to GEO is always open to you if you ever come back.  All the best guys!

WORKOUT OF THE DAY

STRENGTH

20 mins to get a max Clean & Jerk

METCON

12 min EMOM (every 3 mins)

1 Rope Climb

15 Wallballs

Working on the 6-Pack

WORKOUT OF THE DAY

METCON

A. For time:

50 Kettlebell Swings 24/16kg

400m Run

50 Goblet Squats 24/16kg

100 Double Unders

50 Hanging Knee Raises

20/15 cals Assault Bike

B. “Bun’s Abs Bonanza”

15 V-Ups

15 Sit-Ups

30 Russian Twists

15 Toe Touches

15 Straight Leg Raises

30 Heel Touches

15 Supermen

15 Hollow Holds

30 Bicycle Crunches

 

 

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