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Clean and Jerk Waves

WORKOUT OF THE DAY

STRENGTH

Clean and Jerk Waves

A. Every 1:30 complete the following sets:

1 – 3 CJ @ 60%

2 – 2 CJ @ 65%

3 – 2 CJ @ 70%

4 – 1 CJ @ 78%

5 – 1 CJ @ 82%

6 – 1 CJ @ 88%

B. Clean Pull

5 x 3 at 100% of your best clean and Jerk

CONDITIONING

Quick Burn

7 minute AMRAP:

10 Toes to Bar

20 KBS 24/15kg

30 Double Unders

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GRIP AND RIP

Sarah – Thrusters in the morning sun

WORKOUT OF THE DAY

STRENGTH

Snatch from Blocks (at knee)

4 x 4 – building weight and getting a feel for the position

CONDITIONING

Grip and Barbell Partner WOD

3 rounds for time of:

50m Pinch Carry 15/10kg (each)

40 Hang Power Snatches 30/20kg

30 Dumbbell Deadlifts 20/15kg

40 sec Deadhang (together)

FRIDAY IS CHIPPER DAY

J-Dogg, a GEO Ol’ Dog

WORKOUT OF THE DAY

CONDITIONING

For time:

30 Burpee Pull-ups/Burpees Ring Rows

800m Run

30 Overhead Squats 50/35kg

40 Wallballs

50 KBS 24/16kg

40 wallballs

30 Overhead squats 50/35kg

800m Run

30 Toes to Bar

A COUPLE OF PIECES FROM DIAZ

For those of you who came in yesterday, we introduced you to Wim Hof Breathing.  If you would like to delve a little deeper into the philosophy behind it, check out this really good documentary about Wim Hof.

WORKOUT OF THE DAY

CONDITIONING

3 rounds for time of:

9 Chest to Bar Pull-ups

15 Push-ups

200m Run

rest 4 mins

5 rounds for time of:

15 Thrusters 40/30kg

30 Double Unders

* 1 min rest between rounds

PARTY PUMP

Don’t forget GEO’s “Day of the Dead” party kicks off tonight at 6.30pm.

WORKOUT OF THE DAY

STRENGTH

A. Bench Press

5 x 5 w/ 2 sec tempo down.

* building weight each set starting at 55% of your 1RM

B. Pendlay Row

5 x 5 w/ 2 sec tempo down.

  • build weight over the 5 sets

CONDITIONING

16 minute EMOM:

1 – 8 Front Squats from the floor 60/40kg

2 – 10 Pull-ups

3 – 15 V-ups

4 – 10 Ring dips/Bench dips/ Rack dips

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