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Functional Bodybuilding

WORKOUT OF THE DAY

STRENGTH

Every 90 seconds for 18 Minutes

Alternating Movements:

1 – 16 KB Front Rack Reverse Lunges Alternating Legs

2 – 8 per arm Glute Bridge Single Arm DB Floor Press

3 – 8 per arm DB Chainsaw Rows

4 – 10 per arm Plank Banded Pull Throughs

Workout Intent: This is not a for time workout, nor is it an AMRAP, so take your time with the movements and train yourself to become more aware of what you’re actually doing. Train that mind to muscle connection. Focus on controlling the eccentric phase of the movements (downward phase or the lengthening of the muscle you’re targeting). All movements should be performed unbroken, so choose a weight that’s going to be challenging but not too challenging. Feel free to stick to the same weight for all sets or build in weight over the 3 sets

CONDITIONING

3 Rounds For Time:

10 Push Ups

10 Supinated Grip Pull Ups

10 Dual DB Power Cleans 20/15kg

10 DB Push Press 20/15kg

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GETTING “OPEN” READY

Congratulations to these 3 weapons who represented GEO at the Two Eleven Games on the weekend.

You know that little competition that happens every year around February/March? The CrossFit Open? Well we are going to start prepping you for it now.

WORKOUT OF THE DAY

STRENGTH

Touch and Go Power Snatches

1×3 50%

1×3 55%

1×3 60%

1×3 70%

1×2 75%

CONDITIONING

Dumbell WOD

30-20-10

Alternating Dumbbell Snatches 25/15kg

400m Run

Box Jumps

TIME TO CATCH A WAVE

WORKOUT OF THE DAY

STRENGTH

“Clean & Jerk Waves”

Starting at 60% of your 1RM

0-1:30 5 reps at 60%

1:30 – 3:00 5 reps at 70%

3:00-4:30 4 reps at 75%

4:30 – 6:00 3 reps at 80%

6:00- 7:30 2 reps at 90%

7:30- 9:00 1 rep at 95%

9:00-10:30 1 rep at 100% of 1RM

10:30 – 12 1 rep at 102-105%

***RECORD FINAL WEIGHT

CONDITIONING

KB WOD

3 rounds of:

20 Single Arm Thrusters 24/16kg

20 Front Rack Lunges (10 on right 10 on left)

20 Single Arm Swings

MOBILITY

Acquire a 2 minute Hang

DT – AN OLD CLASSIC

Kareena has been making some steady improvements in her aggressiveness to improve her technique

WORKOUT OF THE DAY

STRENGTH

Backsquats

7RM test, you have 3 attempts once you are warmed up to get this!

CONDITIONING

5 rounds for time of:

12 Deadlifts 70/50kg

9 Hang Power Cleans 70/50kg

6 Jerks 70/50kg

 

NEED TO WORK ON YOUR PULL-UPS?

It’s good to turn your world upside down sometimes – it gives you a new perspective

WORKOUT OF THE DAY

GYMNASTICS

Spend 10-15 minutes on either;

Kipping Pull-ups

Butterfly Pull-ups

 

If you are happy with your kipping technique then do some weighted work:

5×6 Building weight in strict Pull-ups

OR

5×3 Strict Chest to Bars

CONDITIONING

Classic – 20 minute timecap

21-15-9

Deadlifts 100/70kg

Box jumps 24/20

Wallballs

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