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MOBILITY OR ZUU

UPCOMING EVENTS AT GEO

Saturday 1 June – 9am session will be “Team WODs”

Friday 14 June – FRIDAY NIGHT LIGHTS from 6pm

Saturday 29 June – Masters League Invitational

Saturday 13 July – GEO mid-year party

 

WORKOUT OF THE DAY

CONDITIONING

3 sets of:

800m Run or 1000m Row

1 min rest between sets

STRENGTH

5 sets of:

10 Bulgarian Split Squats (each leg)

OPTIONAL ZUU OR MOBILITY

ZUU

3 sets of:

1 lap Gorilla, run back

1 lap Bear crawl, run back,

rest 2 mins

3 sets of:

20 frogs

20m 2 Explodes, 1 Broad Jump

20m Joeys back

MOBILITY

1 min Couch Stretch each leg

8 min Deep Squat

1 min Deadhang

 

 

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CLASSES AS PER NORMAL TODAY

WE ARE BACK TO NORMAL CLASSES TODAY! 

WORKOUT OF THE DAY

STRENGTH/SKILL

A. Gymnastic reps
12 minute EMOM
1) 10 Kipping swings or 8 Ring swings/5 Pull-ups/3 Chest to bars/2 bar
or Ring MU
2) 4 Wallclimbs
3) 5 Strict Pull-ups or 8 Ring rows/3 Strict chest to bars
4) 5-10 “Gymnastics Push-ups”
B. Evolution of the Legs
E3 minutes for 15 minutes:
5 Back Squats at 65% of your 1RM
10 Burpees to Plate
15 Box Jumps

EASTER MONDAY WORKOUT – 9.30m session only today

WORKOUT OF THE DAY

STRENGTH

In pairs, take 10 minutes to find a 3RM Thruster from the floor

CONDITIONING

A. The Egg Burn

48-24-12

Kettlebell Swings 24/16kg

Box Jumps

Front Squats 40/30kg

B. In pairs, alternate full rounds for 6 mins:

3 Devils Press

6 Dumbbell Deadlifts

3 Thrusters 20/15kg

 

IT’S A GOOD FRIDAY FOR A GOOD WORKOUT!

Two of our young pups, Izzy and Lewis, have teamed up for the Allstar Alliance comp.

Don’t forget we are only running a 9.30am class, followed by a 10.30am Open Gym.

WORKOUT OF THE DAY

CONDITIONING

A. In teams of 3, 1 round for time:

1200m Row

60 Deadlifts 60/40kg

45 Shoulder to Overhead 50/30kg

30 Hang Squat Cleans 50/30kg

1200m Run together

 

B. Synchro

For time:

100 Synchro Air Squats

50 Synchro Sit-ups

25 Synchro Burpees

12 Synchro Half Hindus

 

C. Indian File

24 Dumbbell Snatches

16 Pull-ups

10 Jumping Squats

4 Wall Climbs

*work as a team, one behind the other.  you can’t move forward until the person in front of you has finished the movement.

 

LAYING DOWN FOUNDATIONS

WORKOUT OF THE DAY

CONDITIONING

A. Gymnicstix Conditioning

12 minute EMOM

1 – 10 Kipping Swings/5 High Backswings

2 – 7 Strict dips/7 Kipping Ring dips/5 Slow dips (eccentric)

3 – 15-25 second L-sit

B. 5 rounds for time of:

5 Thrusters 50/30kg

10 Slamballs

STRENGTH

Upper body accessory

Super-set 4 rounds of:

7 Seated Strict Press

7 Single Arm Bench Press

 

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