THIS ONE WILL GET YOU SWEATING!

WORKOUT OF THE DAY

CONDITIONING

A. 3 rounds for max reps of:

1 min Push Press 40/30kg

1 min Wallballs

1 min Toes to Bar

1 min Russian Kettlebell Swings 32/24kg

1 min Rest

B. For time:

40 Push Press

30 Wallballs

20 Toes to Bar

10 Russian Kettlebell Swings

ACCESSORY WORK

100m Walking Lunges

3 sets of:

10 Dumbbell Bench Press

 

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LET’S WORK ON SOME GYMNASTICS FOUNDATIONS

WORKOUT OF THE DAY

SKILL

Gymnastics

9 min EMOM

1) 10-15 Kipping Swings or 8 Pull-ups or 6 Chest to Bars

2) 10-15 Push-ups with a focus on really really good form

3) 15-30 sec L-sit

STRENGTH

Snatch work

5 sets of:

1 Snatch Pull + 1 Hang Power Snatch

*building weight

CONDITIONING

8 min AMRAP of:

10 Alternating Dumbbell Snatches 22.5/15kg

10 Burpees

200m Run

MONDAY – FRONT SKWATS

WORKOUT OF THE DAY

STRENGTH

4 sets of:

4 Front Squats @80% of your 1RM

*perform a 30sec Wall Sit between each set

CONDITIONING

21-15-9

Hang Power Clean

Toes to Bar

Front Squats

ACCESSORY WORK

2 x 90sec Dead Hangs

2 x 1min Planks

SATURDAY WORKSHOP – TEAM WORK!!!!!!

CrossFit Geo – Saturday Workshop

View Public Whiteboard

Metcon

Metcon (Time)

In teams of 3-4, perform:

2 rounds of:

60 cal Row

30 Synchro Bodyweight Squats

30 Synchro Push-ups

Metcon (Time)

In teams of 3-4, perform:

400m Team Run with a Kettlebell 24/16kg

100 Kettlebell Swings

100 DB (x2) Box Step Overs 15/10kg

150 Anchored Sit-ups (Hands behind head, knees bent, elbows touch knees)

* Everyone runs together, but share the reps on the other movements

WORKING ON OVERHEAD STRENGTH AND POWER

 

Tonight we have our Friday Night Lights special session so there will be an Open Gym at 5, but no 6:15pm class.  $25 for the workouts, BBQ and drinks.

WORKOUT OF THE DAY

STRENGTH

A. 6 sets of:

3 Push Press + 1 Push Jerk from the rack

*hold at the top of the jerk for 10 secs

1 Burpee max Broad Jump

B. 12 min EMOM

3 Power Snatches

*building weight each set

CONDITIONING

2 rounds for time of:

200m Run

6 Power Snatches @70% of what you got today

12 Pull-ups

24 Push-ups

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