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TIMETABLE CHANGE TO SATURDAYS STARTS THIS WEEK

***TIMETABLE CHANGE***

On Saturdays we are now running an 8am coached class and a 9am workshop session dedicated to one or two specific movements.  Depending on the movement or technique, the workshop may focus on something for a few weeks so that you can work your way through drills and progressions, or it may just be one week.  Regardless, it will continually change to meet the needs of you guys and what you want to work on. (THERE WILL NO LONGER BE A 7AM OPEN GYM SESSION)

WORKOUT OF THE DAY

CONDITIONING

This is a bodyweight burner from Coach Liam.  Try to keep your sets unbroken.  Ensure you hit the standard on the Air Squats (below parallel if your mobility allows it).

5 rounds for time of:

20 Air Squats

10 Box Jumps 24/20″

Rest 5 mins

5 rounds for time of:

20 Push Press 20/15kg

10 Push-Ups

 

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KICK OFF YOUR WEEKEND WITH A BANG!

WORKOUT OF THE DAY

STRENGTH

A. Clean Pulls 5×3 Building up to 100% of your best clean

B. Then in 10 minutes perform this complex of:

1 Hang Clean + 1 Clean (AHAP)

CONDTIONING

14 minute AMRAP:

40-30-20-10

Alternating Dumbbell Snatches 25/15kg

Double Unders

Push-ups

LETS TRAVEL TO RUSSIA

WORKOUT OF THE DAY

STRENGTH

Russian Squat Fun

3 x 2-4-6

performed at 60% of your 1RM, after you finish each set of reps you will not rack the bar but hold it while maintaining tension the entire time.

CONDITIONING

EMOM for 10 minutes

1) 15 Wallballs

2) 15 KBS 24/16kg

Rest 3 minutes

EMOM for 8 minutes

1) 22 Jumping Lunges

2) 11 Slamballs

 

BARBELL CONDITIONING

Leanne hits a Synchro Partner WOD all in her lonesome at the 9:30 sesh. She smashed it by the way.

WORKOUT OF THE DAY

CONDITIONING

Barbell WOD, 25 minute AMRAP

One of those longer ones – “The Trio”

6 Power Snatches 40/30kg

6 Power Cleans

6 Deadlifts

200m Run

12 Squat Snatches

12 Squat Cleans

12 Deadlifts

400m Run

18 Overhead Squats

18 Shoulder to Overhead

18 Deadlifts

800m Run

ACCESSORY

Upper Body accessories

3×5 each arm 1 armed Ring Row

3×5 each arm 1 armed KB High Pull

LIAM’s WORKOUT

Best of luck to GEO’s contingent of old fart athletes competing in the Pan Pacific Masters comp in Queensland today – Kaino, Carolyn and Pete, Mel and Matt, Julie, Mark Uren and Mark Burchall, Rachael, Alex and Brad, Morv, and AB, plus special guests Mel from CrossFit Huey and Heidi from APA in Coffs.

It’s going to be 9 workouts over 3 days, a heap of voltaren being rubbed into joints, and a helluva a party on Saturday night.  Wishing everyone comes back in one piece.

 

WORKOUT OF THE DAY

STRENGTH

Single leg work

Single leg deadlift

4sets, 12 reps (6 each leg)

Reverse lunges

4 sets 12 reps (6 each leg)

3sets,
20m bear crawl, forwards/backwards
1min rest between sets.

(Optional mobility)/ Metcon

4 rounds:
10 burpees
30 air squats
200m run

Intent:
Single leg work to iron out imbalances that may have come from leg work earlier this week. This is a superset, with same weights for both (ie. Finish RDL’s, immediately clean and back-rack barbell, straight into lunges).Build to moderately challenging set on last set, shouldn’t be going to failure.

Practice your crawling, this is an important skill to develop for your coordination, back, shoulder and knee health. Take your time with this, small steps with both hands and feet.

Metcon, leg burner. Should be able to go pretty fast, ensure you hit standards on burpees and squats, DO NOT CHEAT YOURSELF, be tough on the standards you hold yourselves to.
Rip in ANIMALS!

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