Category Archives: WOD

Workout of the day

HOPE YOU HAD A TOP WEEKEND!

 

The RX Method Double Under clinic proved again to be successful for participants.

WORKOUT OF THE DAY

STRENGTH

A. 10 min EMOM

2 Clean and Jerks

*building weight

B. 3 sets of:

3 Clean Pulls beginning with last weight from the Clean and Jerks

CONDITIONING

8 min AMRAP

10 Front Squats 40/25kg

5 Box Jumps

10 Push Press

 

Advertisements

EARLY MORNING SATURDAY SESH

WORKOUT OF THE DAY

CONDITIONING

In pairs, perform:
200m Farmers Carry 24/16kg
60 Kettlebell Swings
40 Knees to Elbow
20 Goblet Squats
-then-
70 Shoulder to Overhead for time 55/40kg (in the same pairs)
ACCESSORY
2 x 10 on each leg single leg Deadlift

FRIDAY CLEAN UP

WORKOUT OF THE DAY

STRENGTH

Clean Ladder

Starting at 60% of your 1RM then building every 1:30,

3 reps @ 60%

3 reps @ 68%

3 reps @ 73%

2 reps @ 78%

2 reps @ 82%

1 rep @ 88%

CONDITIONING

In pairs, alternate complete rounds for 3 each of:

16 Sandbag Lunges

8 Sandbag Squat Cleans

4 Wall Climbs

 

 

RECOVERY WOD

WORKOUT OF THE DAY

CONDITIONING

5 x 50m Sleds

5 x 12/15 calBike

5 x Weighted Sit-ups

STRENGTH

4 x 8 Deficit Deadlifts from 20kg plate

4 x 8 Bentover Barbell Row

CHOOSE YOUR OWN ADVENTURE

ZUU

3 rounds of:

10m Gorilla

20 Frogs

Run to start

10m Bear Crawl

10m Reverse Bear Crawl

100m Run

 

1 min Explodes

MOBILITY

5 min Squat

5 Jefferson Curls

2 rounds of:

10 weighted Cossack Squats

1 min Supinated Hang

20 weighted Calf Raises

HUMP DAY WORKOUT

Well that’s a wrap!  The Masters HQ competition has finished for us at GEO.  Well done to everyone who got involved.  It was a tough competition that saw both registered athletes and members take it to another level.  The video above features some of the action from the last workout – 19.3.

WORKOUT OF THE DAY

STRENGTH

6 sets of:

4 Box Squats  (building weight)

6 Glute Bridge Bench

CONDITIONING

Running and Swings

50 Double Unders

-then-

200m Run

10 Burpees

15 Russian KBS

200m Run

20 RKBS

15 Burpees

200m Run

-then-

50 Double Unders

%d bloggers like this: