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

WE ARE BACK TO NORMAL CLASSES TODAY! 

WORKOUT OF THE DAY

STRENGTH/SKILL

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

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.