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CHASE IT!
WORKOUT OF THE DAY
WARM-UP
2 rounds of:
30sec Deep Squat
10 Hip Swings
CONDITIONING
5 rounds with a 1:1 rest of:
1 min Wall Sit with lightweight
20 Goblet Squats with weight
10 Russian KBS
-then-
3 rounds of:
10 Sumo Deadlifts
10 Sumo Deadlift High Pulls
10 Ground to Overhead with KB/DB
-then-
For time:
21-15-9
Lemon Squeezes
Russian Twists
30sec-45sec-60sec
Hollow Hold
Optional Accessories
4 sets of:
10 Single-leg RDL each leg
10 Seated Hip int/ext Rotations
ANOTHER WEEK OF CHASING GREATNESS!
Today’s workouts will be streamed live at 6.00am, 7.00am, 9.30am, 12.00pm (ZUU), 4.00pm, 5.30pm and 7.00pm
WORKOUT OF THE DAY
WARM-UP
2 rounds of:
30sec Deep Squat
10 Hip Swings
-then-
2 rounds of:
10 Frogs
3 Straight-arm Burpees
5 Push-ups
HANDSTAND SKILL WORK
3 sets of:
10sec on, 20sec off
Back to Wall Handstand Hold
4 sets of:
1 Wall Climb + 20sec Wall Facing Handstand Hold + 5 Hollow Body Push-ups
90sec rest after each set
3 sets of:
20sec Hollow Hold
10 V-ups
12 Lemon Squeezes
1 min rest after each set
3 sets of:
15 Arnold Presses on each arm
3 sets of:
15 3-Point Row on each arm
ACCESSORIES
3 sets of:
10 Cuban Press (ideally with 2 DB. If only 1 available, 10 each arm)
3 sets of:
10 External Rotations off knee, each side
A smorgasbord of classes today!
Today’s classes will be streamed live on Zoom at 7.00am, 9.30am, 3.00pm (barbell), 4.00pm, 4.15pm (Young Guns), 5.30pm and 7.00pm.
Use 299-070-3919 for all classes except Young Guns, use 294-809-2895
WORKOUT OF THE DAY
WARM-UP
2 rounds of:
30sec Deep Squat
10 Hip Swings
-then-
2 rounds of:
30sec Side plank each side
20 Leg Swings each leg
STRENGTH
3 sets of:
10 Split Squats each leg 5-30kg
12 Good Mornings 5-40kg
*If only lightweight or no weight available, add in a 4sec lowering (eccentric) for each rep
3 sets of:
5 Cossack Squats each leg with a 2sec pause at the bottom of each rep
10 Lateral Leg Swings each leg
CONDITIONING
For time:
30-20-10
Hamstring Bridges (feet on couch)
Lunges (stepping forward)
Deadlifts @5-60kg
*If only lightweight available or less than 20kg, double reps to 60-40-20
BARBELL SESSION
WARM-UP
2 rounds of:
30s deep squat
30s side plank each side
10 Arrested Supermen reps
10 leg swings each leg
2 rounds (empty bar) of:
10 front rack lunges
10 tall snatch grip high pulls
10 BTN snatch grip press
9 minute EMOM
1) 20s bottom of overhead squat hold
2) 7 high hang power snatches
3) 5 high hang snatches
Every 2 minutes for 10 minutes
2 snatch high pull + 2 full Snatch + 2 OHS, building weight over sets
(If only light weight available):
4 Snatch high pull, 4 full snatch, 4 drop snatch, 4 OHS
2 options:
1) “I don’t have much weight”
8 sets
10 OH Lunges (forward stepping)5 Sets
5 close grip overhead squats
Tempo: 3300
1 minute rest/set
5 sets
10 back squat jumps
1 minute rest/set
2) “I can load up”
Overhead Squat
Back squat
20 reps @60%
3 minute rest
20 reps @55%
2 minute rest
20 reps @50%
1 minute rest
20 reps @40%
2 minute rest/set
FRIDAY ON MY MIND
WORKOUT OF THE DAY
WARM-UP
2 rounds of:
20 sec Deep Squat
10 Bird Dogs
10 Thread the Needle each side
2 rounds of:
15 Butterfly Hip Raises
20 sec Hollow Rock
10 Kick Throughs
CONDITIONING
“The 50s”
50 KB deadlifts
50 Tuck Jumps/Jumps on to object (ledge couch stairs etc)
50 Russian KBS
50 Goblet squats
50 Diamond Push-ups/Dips off couch
50 Goblet Squats
50 Russian KBS
50 Tuck Jumps/Jumps onto object
50 KB Deadlifts
Movement cool down
3 rounds of:
10 Scorpions
5 Half Hindus
15 Frogs
THURSDAY’S MENU
You might not be able to get out and about now, but you can certainly start planning some adventures for the future. Check out this cool short movie about Beau Miles paddling 4000km around the bottom of Africa.
WORKOUT OF THE DAY
