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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

 

The Open starts this Friday. Have you registered?

The Open starts this Friday. Have you registered?

WORKOUT OF THE DAY

CONDITIONING

Complete as many rounds and reps as possible in 20 minutes of:

55 Deadlifts 100/70kg

55 Wallballs

55 cal Row

55 Handstand Push-Ups

 

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