Blog Archives

SQUATS, SQUATS and MORE SQUATS


WORKOUT OF THE DAY

A. Every 2 mins for 16 mins:

12 Back Squats @ 50% of your 1RM

B. 4 rounds for time of:

8 Back Squats @50%

200m Row

10 Sit-ups

A MIXED BAG EMOM

WORKOUT OF THE DAY

25 min EMOM

10/8 cal Row

8 S2OH 50/35kg

100m Run

8 Power Cleans @50/35kg

8 Burpees

MASTERS/MAJOR LEAGUE WORKOUT 20.3

WORKOUT OF THE DAY

Masters & Major League Workout 20.3

Part A – 9 min AMRAP

15 Box Jump Overs

10 Devils Presses

5 Snatches

Part B

7 mins to get a max Clean & Jerk

PUTTING IT ALL INTO PRACTICE

WORKOUT OF THE DAY

CONDITIONING

A. 8-min AMRAP

200m Run

5 Strict Pull-ups

5 Strict HSPU

4-min Rest

B. 8-min AMRAP

200m

10 Kipping/Butterfly Pull-ups

10 Kipping HSPU

STRENGTH

Structural Balance

3 x 10 on each arm.

10 Filly Press

10 Self-supported DB Rows

LOTS OF BARBELL WORK AND LOTS OF BURPEES :)

UPCOMING EVENTS FOR GEO

Friday 18 October – “Friday Night Lights” for Open workout #2

Saturday 19 October – The Crucible Experience – meeting in at 11.59pm outside the MCA in Circular Quay and making our way back to GEO via some various team challenges

Saturday 30 November – End of Year Party at The Bayview

WORKOUT OF THE DAY

CONDITIONING

2020 OPEN WORKOUT #1

With a 15 min time cap, complete 10 rounds of:

8 Ground to Overhead (Snatch or Clean and Jerk) 43/29kg

10 Bar Facing Burpees

*There are dedicated scaled versions for this workout regarding the weight.  Feel free to scale or modify further if needed.

**Score if not completed within 15 mins is the total number of reps completed

 

%d bloggers like this: