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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
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
WHAT WILL YOU DO TODAY TO MAKE YOURSELF BETTER?
What will you do today to make yourself better?
Will you think about doing something?
Will you write about doing something?
Or will you actually do what needs to be done?
Will you make sacrifices? WIll you get out of your comfort zone?
Will you put in the extra study? Will you do the extra training? Will you reduce your alcohol consumption? Will you start eating healthier? Will you make time to spend with your loved ones? Will you leave work early? Will you wake up earlier, or stay up later?
You have the power to do what needs to be done. Stop making excuses! Do it!
WORKOUT OF THE DAY
A. Pre – Fatigue
1) 20 Push-ups
2) 10 Chin-ups
3) 200m Run
B. 5 rounds for time of:
10 Muscle Cleans from Floor 40/25kg
10 Push Press
10 Burpees Over barbell
*1:1 Work/Rest
