TIME TO WORK ON YOUR ENGINE….AND TRY GROWING YOUR OWN GINGER

Who loves Ginger?

Why pay for it when you can grow your own.  Try this out while you are in isolation.

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

10 Hip Swings

-then-

2 rounds of:

10 Frogs

3 Straight-arm Burpees

5 Push-ups

CONDITIONING

3 sets of:

5 Fast Burpees

*20sec rest between sets.  Focus on not losing position through torso, no resting at the bottom

 

3 sets of:

10 Russian Kettlebell Swings, unbroken

20s rest between sets

 

Putting it together

Every 90 secs for 9 mins:

15 RKBS + 7 Burpees

Cycling

3 min AMRAP of:

10 DB/KB snatches (L then R)

rest 3 mins

3 min AMRAP of:

10 Hang Squat Cleans (L then R)

rest 3 mins

3 min AMRAP of:

10 Thrusters (L then R)

LEG DAY

Today’s classes will be streamed live at 6.00am, 9.30am, 3.00pm (barbell), 4.00pm, 4.15pm Young Guns, 5.30pm, 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

2 rounds of:

30sec Side Plank each side

20 Leg Swings each leg

 

STRENGTH

3 sets of:

20 sec Split Squat Hold

-then-

10 Reps each leg @5-30kg*

 

3 sets of:

5 Cossack Squats each leg with 2sec pause in bottom of each rep (no weight)

10 Lateral Leg Swings each leg

 

4 sets of:

5 Reverse Nordic Curls

 

CONDITIONING

5 rounds for time:

12 Hang Clean and Jerks

12 Goblet Lunges (stepping forward)

 

BARBELL CLASS

2 rounds
30s deep squat
30s side plank each side
10 Arrested Supermen reps
10 leg swings each leg

2 rounds (empty bar)
10 front rack split squats
10 swing out high pulls
10 behind the neck power jerks

Behind the neck snatch grip sotts press
4 sets
5 reps
90s rest between sets

Every 2 minutes for 10 minutes
1 power snatch + 1 full snatch + 1 overhead squat
(If only light weight available):
4 Power snatch + 4 full snatch + 4 overhead squat

2 options:

1) “I don’t have much weight”
8 sets
10 OH Lunges (forward stepping)
30s rest/set

5 Sets
5 close grip overhead squats
Tempo: 3300
1 minute rest/set

2) “I can load up”
Snatch pull
4 sets, 2 reps @70% Deadlift 1RM

Back squat
4 sets, 2 reps @85% back squat 1RM

ANOTHER WEEK OF CHASING GREATNESS!

Today’s workouts will be streamed live at 6.00am, 7.00am, 9.30am, 12.00pm (ZUU), 4.00pm, 5.30pm and 7.00pm

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

10 Hip Swings

-then-

2 rounds of:

10 Frogs

3 Straight-arm Burpees

5 Push-ups

 

HANDSTAND SKILL WORK

3 sets of:

10sec on, 20sec off

Back to Wall Handstand Hold

 

4 sets of:

1 Wall Climb + 20sec Wall Facing Handstand Hold + 5 Hollow Body Push-ups

90sec rest after each set

 

3 sets of:

20sec Hollow Hold

10 V-ups

12 Lemon Squeezes

1 min rest after each set

 

3 sets of:

15 Arnold Presses on each arm

 

3 sets of:

15 3-Point Row on each arm

 

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

CROSSFIT GIRLS ADAPTED FOR ISO

WORKOUT OF THE DAY

“Elizabeth” adapted

42-30-18

Hang squat cleans KB/DB

Dips

*or if you would like to do diamond push-ups instead of dips 21-15-9

“Mary” adapted¬†

10 minute AMRAP

5 Handstand Push-ups/10 Push-ups

10 Pistols/20 Narrow Stance Squats

15 Bentover Rows/Self-supported Rows 30

YOUR FRIDAY BURN-FEST

Today’s classes will run at 6.00am, 7.00am, 9.30am, 4.00pm and 5.30pm.

Join us tomorrow at 8.00am and 3.00pm, and then on Sunday at 3.00pm.

WORKOUT OF THE DAY

CONDITIONING

6 minute Wall Sit w/ bodyweight

*every time you break, perform 20 Air Squats

-then-

2 minutes Max Xplodes

-then-

For time:

15-12-9

Anchored Sit-ups

Lemon Squeezes

V-ups

 

OPTIONAL ACCESSORIES

4 sets of:

10 Single-Leg RDL each leg

10 Seated Hip int./ext. rotations

%d bloggers like this: