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HOPE YOU HAD A TOP WEEKEND!

 

The RX Method Double Under clinic proved again to be successful for participants.

WORKOUT OF THE DAY

STRENGTH

A. 10 min EMOM

2 Clean and Jerks

*building weight

B. 3 sets of:

3 Clean Pulls beginning with last weight from the Clean and Jerks

CONDITIONING

8 min AMRAP

10 Front Squats 40/25kg

5 Box Jumps

10 Push Press

 

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GET YOUR SKWAT ON!

RUN STRONG CLINIC TODAY AT 1PM

Mark Uren will be giving some valuable tips and advice on how to run better today at 1pm in the Run Strong Clinic.  Cost is $20.  You can turn up and pay today.  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

STRENGTH

5 sets of:

4 Back Squats

with 5 Box Jump Overs after each set

CONDITIONING

2 rounds for time of:

20 Burpee Box Jumps 24/20″

20 Hang Power Snatches 40/25kg

20 Wallballs

*Every 2 mins, perform 5 Toes to Bar or 5 Kipping Straight Leg Raises

(18 min time cap)

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.

 

LIAM’s WOD – WITH AN OPTION FOR MOBILITY OR ZUU

 

Andrew getting some pointers inserting up for the Clean from Bunnings

WORKOUT OF THE DAY

CONDITIONING

A. 5 sets of:

20 Push-ups

*1 min rest between sets

B. 5 sets of:

10 Ring Rows

*1 min rest between sets

C. 3 sets of:

20 cal Row (max effort)

*1 min rest between sets

D. For time:

100 Air Squats

OPTIONAL MOBILITY OR WORKOUT

MOBILITY

5 min Deep Squat

3 sets of:

10 Seated Good Mornings (empty bar)

10 Donkey Calf Raises (tempo 2502)

1 min Deadhang

1 min Pancake

WORKOUT

In Pairs, alternate 5 sets each of:

10 Frogs

10 Mustangs

10 Kick Sits

Rest 2 mins after final round, then

200m Run

20m Bear Crawl (10 fwd/10 bkd)

20m Gorilla

20m 2 Explodes + 1 Broad Jump

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