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SATURDAY CLASS FOLLOWED BY TEAM WORKOUTS AT 9

WORKOUT OF THE DAY

STRENGTH

5 sets of:

3 Strict Press @ 70% of your 1RM from the rack

5 sets of:

3 Push Jerks

* building weight

CONDITIONING

5 rounds for time of:

15 cal Row or Bike

5 Burpees

10 Russian Kettlebell Swings 24/16kg

* Rest between sets for as long as it took you to complete the set

 

9AM WORKSHOP – TEAM WORKOUTS

A. In teams of 3, perform a 10 min AMRAP of:

5 Burpee Box Jumps

10 Push-ups

15 Squat Jumps

* alternate full rounds

B. In teams of 3, complete:

200m Run with 1 x 12kg Slamball (the whole team runs)

60 Slamballs

60 Anchored Straight Leg Raises

60 Squats (holding the Slamball)

60 Russian Twists (holding the Slamball)

60 Thrusters (holding the Slamball)

200m Run with the Slamball

C. If there is a time, a Coach-led Ab smash

 

 

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HUMP DAY WORKOUT

WORKOUT OF THE DAY

CONDITIONING

A. 4 sets of:

400m Runs (easy pace with a focus on breathing)

B. 12 min EMOM

1) 10 Hang Power Snatches

2) 15 Wallballs

3) 5 Overhead Squats + 3 Burpees

 

PARTNER WORKOUT

Here’s a little video about a time when a group of CrossFit champions did some training with the Navy Seals.  It’s a good series if you get time to watch them all.  The biggest takeaway from it is the mental toughness required to get through the training.

WORKOUT OF THE DAY

STRENGTH

Gymnastics Circuit

4 sets of:

6 Chinese Dips or Push-up variations

3 Banded and Seated Muscle Up Drills

6 Ring Pull-ups/Ring Rows

6 Supinated Bentover Rows

CONDITIONING

In pairs, for time:

21-15-9-15-21

Ring Rows

Front Squats 40/30kg’

Box Jump Overs

*every minute on the minute, 6 synchro Kettlebell Sings 24/16kg

 

YOU GET A CHOICE

IMPORTANT!!! – The toilets are getting some urgent plumbing repairs done today at 10.30am.  Until the repairs are completed the bathrooms cannot be used.  Sorry for the inconvenience.  We should be back online this afternoon.

WORKOUT OF THE DAY

STRENGTH

A. 6 sets of:

3 Back Squats @ 85% of your 1RM

3 Tuck Jumps

B. 3 sets of:

5 Bench Press 55-75kg/35-45kg

5 Bench Rows

30 Shoulder Taps

OPTIONAL EXTRAS

Single Arm Flow

2 rounds on each arm of:

5 Suitcase deadlifts

5 Cleans

5 Front Squats

5 Push Press

5 Thrusters

-or-

Aerobic

1600m Run for time

 

ALL THINGS OVERHEAD……

Need a little inspiration to get yourself into GEO for some training?  Take a few minutes to watch this video.

 

WORKOUT OF THE DAY

STRENGTH

3 sets of:
3 Drop Jerks
4 sets of:
3 Push Press
4 sets of:
3 Push Jerks from rack
CONDITIONING
Work the line
3 rounds for time of:
30m Front Rack KB Carry 20/12kg
20 Front Rack KB Squats
10 L-sit pull-ups/Banded L-sit pull-ups/20 sec L sit hold
9AM WORKSHOP – Gymnastics Strength
A1) 3 sets of:
10 Unstable Banded Push Ups with a 3 sec eccentric
A2) 3 sets of:
10 Bench Dips
A3) 3 sets of:

5 Plank DB Pass Throughs each arm

B1) 3 sets of:

max reps Eccentric Pull Ups, 1 second pause at the top, 3 seconds down
B2) 3 sets of:
10 Ring Rows
B3) 3 sets of:
8 Dual Banded Single Leg Lifts (alternate legs, purple band)
Leg lifts: https://www.youtube.com/watch?v=f50ULFXmEscC1) 3 sets of:
4 KB Windmills each arm (moderate KB)
C2) 3 sets of:
5 KB Goblet Cossacks each leg (light KB)
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