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CHASE IT!

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

10 Hip Swings

 

CONDITIONING

5 rounds with a 1:1 rest of:

1 min Wall Sit with lightweight

20 Goblet Squats with weight

10 Russian KBS

-then-

3 rounds of:

10 Sumo Deadlifts

10 Sumo Deadlift High Pulls

10 Ground to Overhead with KB/DB

-then-

For time:

21-15-9

Lemon Squeezes

Russian Twists

30sec-45sec-60sec

Hollow Hold

 

Optional Accessories

4 sets of:

10 Single-leg RDL each leg

10 Seated Hip int/ext Rotations

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

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