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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
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
TEMPO SQUATS AND A BARBELL COMPLEX
WORKOUT OF THE DAY
A. Tempo Back Squat
6 sets of:
3 reps @80% of 1RM with a 4 sec descent
B. 10 minute EMOM
3 Power Cleans + 3 Thrusters + 3 Front Squats 50/35kg
C. 3 sets of:
10 Single Arm Bench Press
10 Bentover Row
