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ALL ABOUT THE LADIES

 

WORKOUT OF THE DAY

STRENGTH
5 sets of:
3 Sumo Deadlifts @ 80% of what you got last week. If you weren’t here build to a set of 3 reps
CONDITIONING
Ladies Please
“Helen”
3 rounds of:
400m Run
21 Kettlebell Swings 24/16kg
12 Pull-ups
-Rest 3 mins then –
“Grace”
30 Clean and Jerks for time
9AM WORKSHOP
Gymnastics Strength with Reace

SNATCH DAY

WORKOUT OF THE DAY

STRENGTH

1RM Power Snatch
CONDITIONING
4 rounds for time of:
200m Run
10 Slamballs
5 Power Snatches (@ 70% of what you got today)
10 Box Step Ups with Slamball

RECOVERY DAY

WORKOUT OF THE DAY

CONDITIONING

200m run @easy pace
400m run @moderate pace
200m run @easy pace
100m run @sprint pace
* continue running, no rest between reps
STRENGTH
3 sets of:
10 Cossack Squats @20% Back Squat 1RM
*1 sec pause at the bottom of each rep
Superset with:
20 Banded Hip Thrusts (bodyweight)
OPTIONAL MOBILITY
3 sets of:
10m Ostrich Walk
20 Arrested Supermen
-then-
5 min Squat
-then-
2 sets on each leg of:
30sec Gastrocnemius stretch
30sec Soleus Stretch
OPTIONAL FUNCTIONAL BODYBUILDING 
3 sets of:
10 Suitcase Bulgarian Split Squats (each leg)
5 Turkish Sit-ups (each arm)
-then-
2 sets of:
Barbell Bicep Curl
*21’s BABY! (7 bottom to halfway up, 7 halfway up to top, 7 full reps)
-then-
Tricep demolition
3 sets of:
12 Diamond Push-ups
10 Tricep kick backs
* No rest between sets
OPTIONAL ZUU
In pairs, 3 rounds of:
10 Burpees
* While burpees are being completed, partner is performing Kick-sits
Rest 2 minutes after final round, then
3 rounds of:
10 Half Hindu’s
* Partner holds straight arm plank

Rest 2 minutes after final round, then
3 rounds of:
10 Frogs
5 Explodes
* Partner holds parallel squat

THE SEVEN

RUN STRONG CLINIC TOMORROW AT 1PM

Mark Uren will be giving some valuable tips and advice on how to run better today at 1pm on Saturday in the Run Strong Clinic.  Cost is $20.  You can turn up and pay on the day.  Feel free to bring friends and family.  Half of the money raised will be going to charity and the other half will go towards replacing some damaged equipment at GEO.

WORKOUT OF THE DAY

CONDITIONING

“THE SEVEN”

This workout is a Hero WOD dedicated to 7 CIA officers who were killed by a suicide bomber in Afghanistan.

7 rounds for time of:

7 Handstand Push-ups

7 Thrusters 60/40kg

7 Knees to Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings

7 Pull-ups

 

A 3-PART DOOZY TO GET YOUR TEETH INTO

Max working through some Half Hindus to improve mobility as well as wrist strength

RUN STRONG CLINIC ON SATURDAY AT 1PM

Mark Uren will be giving some valuable tips and advice on how to run better on Saturday at 1pm in the Run Strong Clinic.  Cost is $20.  You can turn up and pay on the day.  Feel free to bring friends and family.  Half of the money raised will be going to charity and the other half will go towards replacing some damaged equipment at GEO.

WORKOUT OF THE DAY

CONDITIONING

Today’s workout is the final workout of the Masters HQ competition.  Don’t worry if you are not registered, just think of it as a regular workout.  You can scale and modify accordingly.  Those who are registered will need to be partnered up and judged.

Good luck!

This is a 3 part workout with a 20 minute running clock.

Part A (from 0-7 mins)

For time:

500m Row

200 Double Unders (or 300 Singles)

Part B (from 7 -12 mins)

1RM Strict Press

Part C (from 12 -20 mins)

AMRAP (as many reps as possible) of:

9 DB Shoulder to Overhead

10 C2B Pull-ups

15 DB S2OH

10 C2B Pull-ups

18 DB S2OH

10 C2B Pull-ups

and so on……the DB S2OH continue increasing by 3.

 

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