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2020 – where to from here for GEO?
I am not stating anything ground breaking when I say that 2020 has been a real doozy of a year! For many, it has been a year that could very easily be rocketed off to a black hole somewhere in the universe, never to return again to our reality.
I like to view it through a different lens. For me, 2020 has forced me to stop and examine what I am doing; to reflect, do a stocktake on my life, and make changes for the better.
Old habits, actions and “baggage” that didn’t serve me have been cast off. Things that I have procrastinated about doing, have been started. There is still more to be done in the context of both, but it’s a process.
And the same goes for GEO.
When it comes to the gym…..your Box…..your second home (for some), we have been through a lot and many changes have been made.
GEO has evolved.
We have closed down and reopened again; we have run online classes and park classes; the Coaches have pivoted through different methods of coaching; we have moved the rig and reorganised the gym floor; we have put on extra classes (4pm); we have reintroduced Talon and the Young Guns; we have reduced class size and increased class size; we have initiated strict cleaning protocols; we have introduced a heap of new people to the GEO community; we are running warm-ups outside; we have improved our programming; we have a podcast now, and the list goes on……
What other changes are coming GEO’s way?
We want to grow our community – introduce more people to this very special thing we have going.
Competitions are bound to start again, so we will look at doing some competition specific classes, and then get out there and show everyone what GEO members can do.
We want to get our Teens classes up and running again because there is a gap there between our Young Guns and our regular members.
We desperately want to start hosting big social events again so that you can all get to know each other better, and forge new friendships.
We want to travel again and do some charity work overseas.
We want to get you out of the gym to explore new challenges and activities.
And the physical gym will continue to transform into something better.
There’s lots to come. It is exciting to know that we have not reached our potential yet. Stay with us on the journey.
GEO will continue to GROW, EXPLORE and OVERCOME.
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
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
