CHOOSE YOUR OWN ADVENTURE

We are very conscious that by the middle of the week some of you may be feeling a little rundown and tight.  Thursdays at GEO have traditionally been that day when people want to dial things back a bit and take it easy after working hard for the three days prior.  We also acknowledge that some of you just want to keep pushing hard, perhaps because this is your first session for the week, or because you’ve been away.

Wherever you fall on the spectrum, we will now be giving you a choice on certain days to pursue the activity that will best suit your needs – Mobility or Conditioning.

Whilst our programming takes a holistic approach to ensure you are building strength and conditioning without overtraining, we also acknowledge that some days you just need to do what’s right for you and that means doing some active recovery.

So today, after the Snatches, you get choose which path you take to see out the session.

WORKOUT OF THE DAY

STRENGTH

3RM snatch from floor take 20 minutes for this

MOBILITY

Will be run by the Coaches;

or

METCON

Every 4 minutes for 16 minutes:

10 Pull-ups

10 DB Hang Cleans 15/10kg

10 DB Lunges

10 Burpees

100m Run

 

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9.30am ONLY CLASS TODAY – ANZAC DAY WOD

HERO Workouts Of the Day’s are meant to be tough, and test your physical and technical ability.

Brett loved running, reflected in the 400m sprints. Brett loved standard lifts and repetitions, which you’ll discover in SDHP, and thrusters.

When it comes to the burpee box jumps, well, this is a lung and leg buster, and that is something Commandos and Soldiers alike endure in training and on operations.

The rest is for consolidation, reflecting on what has been and what is about to happen.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

WORKOUT OF THE DAY

METCON

Australian Hero WOD – WOOD

5 rounds for time:
400m run
10 Burpee Box Jumps 24inch/20inch 10 SHDP 42.5kg/30kg
10 Thrusters 42.5kg/30kg
1min Rest
***no rest last round. Include rest in final time

TEST YOUR 3RM CLEAN TODAY

YOU LIFT LIKE A GIRL………..I wish.  Check out this video and be inspired some very strong and technically savvy women.

WORKOUT OF THE DAY

STRENGTH

A. 3RM Clean (from floor)

***take 20 minutes to build up

B. “Gainz Complex”

5 sets of:

5 Straight Legged Deadlifts into 5 Bentover Rows

 

METCON

3 rounds for time of:

400m Run

10 Box Jumps

5 Wall Climbs

Congrats to Liam and Harry – 5th place at the Filex Fitness and Health Expo

Big high-5’s and fist bumps to these two weapons.  They came 5th amongst a high calibre field of teams at the Filex Fitness and Health Expo on the weekend.  I watch these guys train weekly – they are consistent, they are mindful, and they are committed to their goals.  Well done lads!

GEO Programming update:

  • This week there will be some 3RM testing to check in with how we are travelling with the rebuilding after the Open.  If you have been coming in consistently the past few weeks there should be a lot of pleasant surprises when doing these tests.
  • There will still be difficult conditioning workouts but most technical and complex work will be taken out for this week so that the testing can take place.
  • Posterior and Unilateral accessory work will still be present.

WORKOUT OF THE DAY

METCON

A. For time:

21-15-9

Snatches 50/35kg

Deadlifts

Sit-ups

Rest 3 minutes;

9-15-21

Sit-ups

Deadlifts

Snatches

 

B. 3 minute AMRAP of:

Shoulder to Overhead 50/35kg

 

ACCESSORY WORK

3 sets of:

10 Lunges (reverse)

3 sets of:

10 Single Arms DB press

TEAMWORK SATURDAY

WORKOUT OF THE DAY

METCON

A. In Pairs for time;

21-15-9-15-21

Squat clean thrusters 40/30kg

Pull-ups

 

B. Same pairs:

200m Farmers Carry

50 KBS

2 minute Deadhang

50 Hang DB cleans

 

C. 7 minute AMRAP, alternating full rounds of:

5 burpees over partner

10 Push-ups

15 Air squats

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