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CHASE IT!

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

10 Hip Swings

 

CONDITIONING

5 rounds with a 1:1 rest of:

1 min Wall Sit with lightweight

20 Goblet Squats with weight

10 Russian KBS

-then-

3 rounds of:

10 Sumo Deadlifts

10 Sumo Deadlift High Pulls

10 Ground to Overhead with KB/DB

-then-

For time:

21-15-9

Lemon Squeezes

Russian Twists

30sec-45sec-60sec

Hollow Hold

 

Optional Accessories

4 sets of:

10 Single-leg RDL each leg

10 Seated Hip int/ext Rotations

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

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

FRIDAY ON MY MIND

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

20 sec Deep Squat

10 Bird Dogs

10 Thread the Needle each side

2 rounds of:

15 Butterfly Hip Raises

20 sec Hollow Rock

10 Kick Throughs

 

CONDITIONING

“The 50s”

50 KB deadlifts

50 Tuck Jumps/Jumps on to object (ledge couch stairs etc)

50 Russian KBS

50 Goblet squats

50 Diamond Push-ups/Dips off couch

50 Goblet Squats

50 Russian KBS

50 Tuck Jumps/Jumps onto object

50 KB Deadlifts

 

Movement cool down

3 rounds of:

10 Scorpions

5 Half Hindus

15 Frogs

 

THURSDAY’S MENU

You might not be able to get out and about now, but you can certainly start planning some adventures for the future.  Check out this cool short movie about Beau Miles paddling 4000km around the bottom of Africa.

WORKOUT OF THE DAY

WARM-UP
2 rounds of:
30sec Deep Squat
30sec Side Plank each side
-then-
3 rounds of:
10 SL Leg Raises each side
10 Lizard Rotations each side
CONDITIONING
Cycling Loads
4 sets of:

10 RDLs

10 Muscle Cleans (5 each arm)
5 Front Squats/Goblet Squats
10 Push Press (5 each arm)
* Perform with KB, DB of BB.  Rest between sets, but no longer than 1 min.
Posterior Chain
4 sets of:
10 Hamstring Bridges with feet elevated (3sec hold at top of movement)
20 Split Squats each leg (no weight)
Intervals
4 rounds of:
20 KBS
20 Air Squats
5 Burpees
*1 minute rest between rounds
ACCESSORY WORK
3 sets of:
10 Cuban Press
5 SL RDL each leg (no weight)

BARBELL CLASS

WARM-UP
2 rounds of:
30 sec Side Plank each side
30sec Deep squat
10 Arrested superman
-then-
2 rounds 
10 Front Squats
10 Good Mornings
10 Bentover Rows
STRENGTH
10 min EMOM 
1 Power Clean + 2 Front Squats
-then-
5 min EMOM
3 Drop jerks (light)
-then-
Every 1:30 for 5 sets:
Push Jerk + Split Jerk
-then- 
Hang Clean Pulls
5 sets, either building or maintaining
x 3 reps if you are building 
x 5 reps if you are maintaining
-then choose one Accessory movement-
3 sets of:
8 Press in Split Positions
or
3 sets of:
8 Bentover Rows
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