Blog Archives
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
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
GET YOUR SKWAT ON!
RUN STRONG CLINIC TODAY AT 1PM
Mark Uren will be giving some valuable tips and advice on how to run better today at 1pm in the Run Strong Clinic. Cost is $20. You can turn up and pay today. Feel free to bring friends and family. Half of the money raised will be going to charity and the other half will go towards replacing some damaged equipment at GEO.
WORKOUT OF THE DAY
STRENGTH
5 sets of:
4 Back Squats
with 5 Box Jump Overs after each set
CONDITIONING
2 rounds for time of:
20 Burpee Box Jumps 24/20″
20 Hang Power Snatches 40/25kg
20 Wallballs
*Every 2 mins, perform 5 Toes to Bar or 5 Kipping Straight Leg Raises
(18 min time cap)
THE SEVEN
RUN STRONG CLINIC TOMORROW AT 1PM
Mark Uren will be giving some valuable tips and advice on how to run better today at 1pm on Saturday in the Run Strong Clinic. Cost is $20. You can turn up and pay on the day. Feel free to bring friends and family. Half of the money raised will be going to charity and the other half will go towards replacing some damaged equipment at GEO.
WORKOUT OF THE DAY
CONDITIONING
“THE SEVEN”
This workout is a Hero WOD dedicated to 7 CIA officers who were killed by a suicide bomber in Afghanistan.
7 rounds for time of:
7 Handstand Push-ups
7 Thrusters 60/40kg
7 Knees to Elbows
7 Deadlifts 110/75kg
7 Burpees
7 Kettlebell Swings
7 Pull-ups
A 3-PART DOOZY TO GET YOUR TEETH INTO
Max working through some Half Hindus to improve mobility as well as wrist strength
RUN STRONG CLINIC ON SATURDAY AT 1PM
Mark Uren will be giving some valuable tips and advice on how to run better on Saturday at 1pm in the Run Strong Clinic. Cost is $20. You can turn up and pay on the day. Feel free to bring friends and family. Half of the money raised will be going to charity and the other half will go towards replacing some damaged equipment at GEO.
WORKOUT OF THE DAY
CONDITIONING
Today’s workout is the final workout of the Masters HQ competition. Don’t worry if you are not registered, just think of it as a regular workout. You can scale and modify accordingly. Those who are registered will need to be partnered up and judged.
Good luck!
This is a 3 part workout with a 20 minute running clock.
Part A (from 0-7 mins)
For time:
500m Row
200 Double Unders (or 300 Singles)
Part B (from 7 -12 mins)
1RM Strict Press
Part C (from 12 -20 mins)
AMRAP (as many reps as possible) of:
9 DB Shoulder to Overhead
10 C2B Pull-ups
15 DB S2OH
10 C2B Pull-ups
18 DB S2OH
10 C2B Pull-ups
and so on……the DB S2OH continue increasing by 3.
