SINGLE ARM WORK + BARBELL CLASS

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

10 Hip Swings

-then-

2 rounds of:

20sec Straight-arm Plank

10 Single-leg Deadlifts

 

STRENGTH

3 rounds on each arm of:

10 Single-arm Arnold Press 

straight into a

30 sec Overhead Hold

rest 30 secs between arms

 

3 rounds on each arm of:

10 Russian KBS (single arm)

30sec single-arm Plank

 

AB Stabiliser

EMOM for 8 minutes

10 Lemon Squeezes + 12 Russian Twists

 

Finisher

5 min AMRAP of:

10 Kicksits

10 Supermen

10 Frogs

 

BARBELL CLASS

WARM-UP

2 rounds of:

30sec Deep Squat

30sec Side Plank each side

10 Arrested Supermen reps

10 Leg Swings each leg

-then-

2 rounds (empty bar)

10 Front Rack Lunges

10 Tall Cleans

10 Strict Press

 

EMOM for 12 minutes (option to build weight)

1) 3 Power cleans

2) 2 Squat Cleans

 

Split Jerk tekkers

EMOM for 6 minutes

1) 5 Push Presses from Split position

 

EMOM for 6 minutes

1) 5 Speed Jerks

 

Posterior

3 x 12 reps of Clean deadlift every 2 minutes

supersetted with

3 x 12 Goblet squat jumps

 

ACCESSORIES

3 x 10 Good mornings

3 x 10 Weighted glute bridge

GONNA MAKE YOU SWEAT!

Today you will be getting the heart rate jacked!  Make sure you have a towel to wipe the sweat out of your eyes.

WORKOUT OF THE DAY

20 min EMOM

12 RKBS + 6 Burpees

*20 min cap, can you finish? How far can you get?

 

Cycling

4 rounds on each arm with a KB or DB

10 Suitcase Deadlifts

6 Hang Squat Cleans

4 Thrusters

A smorgasbord of classes today!

Today’s classes will be streamed live on Zoom at 7.00am, 9.30am, 3.00pm (barbell), 4.00pm, 4.15pm (Young Guns), 5.30pm and 7.00pm.

Use 299-070-3919 for all classes except Young Guns, use 294-809-2895

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

10 Hip Swings

-then-

2 rounds of:

30sec Side plank each side

20 Leg Swings each leg

 

STRENGTH

3 sets of:

10 Split Squats each leg 5-30kg

12 Good Mornings 5-40kg

*If only lightweight or no weight available, add in a 4sec lowering (eccentric) for each rep

 

3 sets of:

5 Cossack Squats each leg with a 2sec pause at the bottom of each rep

10 Lateral Leg Swings each leg

 

CONDITIONING

For time:

30-20-10

Hamstring Bridges (feet on couch)

Lunges (stepping forward)

Deadlifts @5-60kg 

*If only lightweight available or less than 20kg, double reps to 60-40-20

 

BARBELL SESSION

WARM-UP

2 rounds of:

30s deep squat

30s side plank each side

10 Arrested Supermen reps

10 leg swings each leg

 

2 rounds (empty bar) of:

10 front rack lunges

10 tall snatch grip high pulls

10 BTN snatch grip press

9 minute EMOM

1) 20s bottom of overhead squat hold

2) 7 high hang power snatches

3) 5 high hang snatches

Every 2 minutes for 10 minutes

2 snatch high pull + 2 full Snatch + 2 OHS, building weight over sets

(If only light weight available):

4 Snatch high pull, 4 full snatch, 4 drop snatch, 4 OHS

2 options:

1) “I don’t have much weight”

8 sets

10 OH Lunges (forward stepping)5 Sets

5 close grip overhead squats

Tempo: 3300

1 minute rest/set

5 sets

10 back squat jumps

1 minute rest/set

2) “I can load up”

Overhead Squat

Back squat

20 reps @60%

3 minute rest

20 reps @55%

2 minute rest

20 reps @50%

1 minute rest

20 reps @40%

2 minute rest/set

THE START OF TESTING

Today we will be kicking off some testing which will serve as benchmarks for our current training situation.  Everyone is encouraged to jump in and have a go, and then make a consistent effort to continue training over the coming weeks so that you can retest and see some tangible improvements.  Get after it!

Today’s classes will run at 6am, 7am, 9.30am, 12.00pm ZUU, 4.00pm, 5.30pm and 7.00pm

WORKOUT OF THE DAY

The Test

Part 1

Max effort Handstand Hold

*rest 1 min once everyone is done.

Part 2

Foer time:

11-8-5-8-11

Push-ups

Grappler Rows (on each arm)

Russian Kettlebell Swings

rest 2 mins

2 mins max Push-ups

rest 1 min

1 min on each arm max Grappler Rows

 

ACCESSORIES

3 sets of:

10 Cuban Press (Ideally with 2 DB.  If only 1 available, 10 each arm)

3 sets of:

10 External rotations off knee each side

GEO’S SUNDAY COMMUNITY SESSION

GEO’s SUNDAY COMMUNITY SESSION

WORKOUT OF THE DAY

20 min EMOM

  1. 50 Jumping Double Taps/50 Double Unders/50 Singles
  2. 10-15 Half Hindus
  3. 10-15 Squat Jumps
  4. 10 Inch Worms
  5. 15-20 Thrusters

Abs, Abs and more Abs

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