Blog Archives
DT – AN OLD CLASSIC
Kareena has been making some steady improvements in her aggressiveness to improve her technique
WORKOUT OF THE DAY
STRENGTH
Backsquats
7RM test, you have 3 attempts once you are warmed up to get this!
CONDITIONING
5 rounds for time of:
12 Deadlifts 70/50kg
9 Hang Power Cleans 70/50kg
6 Jerks 70/50kg
NEED TO WORK ON YOUR PULL-UPS?
It’s good to turn your world upside down sometimes – it gives you a new perspective
WORKOUT OF THE DAY
GYMNASTICS
Spend 10-15 minutes on either;
Kipping Pull-ups
Butterfly Pull-ups
If you are happy with your kipping technique then do some weighted work:
5×6 Building weight in strict Pull-ups
OR
5×3 Strict Chest to Bars
CONDITIONING
Classic – 20 minute timecap
21-15-9
Deadlifts 100/70kg
Box jumps 24/20
Wallballs
LAST CALL FOR FRIDAY NIGHT LIGHTS AT GEO
This Friday is “Friday Night Lights” at GEO. It kicks off at 6.30pm. If you are going to be a little late, that’s cool.
If you have been radio silent this last month or have gone tools down on technology; or you have switched off when the Coaches have been spruiking Friday Night Lights; or you have not seen the big notice about it directly under the TV’s where you sign in, check the WOD and record your scores; then this is the very last call (sort of like John Farnham’s last concert) for your involvement in Friday Night Lights. I mean it this time.
If you would like to come to Friday Night Lights then RSVP AB ASAP (that’s a lot of acronyms) and pay your $30 into the GEO account. Teams will be finalised by midday today, and food and drinks will be organised.
Don’t miss out. It’s going to be a top night! Where else can you do a few WODs, get on the cans and eat some really good pulled pork for with some very cool people all for $30??????
WORKOUT OF THE DAY
STRENGTH
6 sets of:
3 Front Squat + 1 Jerk
*building weight
CONDITIONING
3 rounds for time of:
20 cal Row
10 Squat Cleans 50/35kg
ANNIE
Hard work and commitment allows you to reach your goals.
WORKOUT OF THE DAY
STRENGTH
Pressing work
5 sets of:
4 Bench Press (building weight)
20 sec Handstand Hold
CONDITIONING
“ANNIE”
50-40-30-20-10
Double Unders
Sit-ups
WORKING SOME GYMNASTICS SKILLS TODAY
WORKOUT OF THE DAY
“Bunditioning”
4 rounds
20 Wallballs
200m Run
20 Hang Cleans 40/30kg
GYMNASTICS
16 minute EMOM
1 – 5 HSPU or 20 sec Handstand Hold
2 – 10-20 sec L-Sit Hold
3 – 10 Toes to Bar
4 – 10 Pistol Squats, Squats to bench
