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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.





2 rounds of:

30sec Deep Squat

10 Hip Swings



5 rounds with a 1:1 rest of:

1 min Wall Sit with lightweight

20 Goblet Squats with weight

10 Russian KBS


3 rounds of:

10 Sumo Deadlifts

10 Sumo Deadlift High Pulls

10 Ground to Overhead with KB/DB


For time:


Lemon Squeezes

Russian Twists


Hollow Hold


Optional Accessories

4 sets of:

10 Single-leg RDL each leg

10 Seated Hip int/ext Rotations


Today’s workouts will be streamed live at 6.00am, 7.00am, 9.30am, 12.00pm (ZUU), 4.00pm, 5.30pm and 7.00pm



2 rounds of:

30sec Deep Squat

10 Hip Swings


2 rounds of:

10 Frogs

3 Straight-arm Burpees

5 Push-ups



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



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




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



“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



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.



2 rounds of:
30sec Deep Squat
30sec Side Plank each side
3 rounds of:
10 SL Leg Raises each side
10 Lizard Rotations each side
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)
4 rounds of:
20 KBS
20 Air Squats
5 Burpees
*1 minute rest between rounds
3 sets of:
10 Cuban Press
5 SL RDL each leg (no weight)


2 rounds of:
30 sec Side Plank each side
30sec Deep squat
10 Arrested superman
2 rounds 
10 Front Squats
10 Good Mornings
10 Bentover Rows
10 min EMOM 
1 Power Clean + 2 Front Squats
5 min EMOM
3 Drop jerks (light)
Every 1:30 for 5 sets:
Push Jerk + Split Jerk
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
3 sets of:
8 Bentover Rows
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