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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

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

LAST CALL FOR FRIDAY NIGHT LIGHTS AT GEO

This Friday is “Friday Night Lights” at GEO. It kicks off at 6.30pm.  If you are going to be a little late, that’s cool.

If you have been radio silent this last month or have gone tools down on technology; or you have switched off when the Coaches have been spruiking Friday Night Lights; or you have not seen the big notice about it directly under the TV’s where you sign in, check the WOD and record your scores; then this is the very last call (sort of like John Farnham’s last concert) for your involvement in Friday Night Lights. I mean it this time.

If you would like to come to Friday Night Lights then RSVP AB ASAP (that’s a lot of acronyms) and pay your $30 into the GEO account.  Teams will be finalised by midday today, and food and drinks will be organised.

Don’t miss out.  It’s going to be a top night!  Where else can you do a few WODs, get on the cans and eat some really good pulled pork for with some very cool people all for $30??????

WORKOUT OF THE DAY

STRENGTH

6 sets of:

3 Front Squat + 1 Jerk

*building weight

CONDITIONING

3 rounds for time of:

20 cal Row

10 Squat Cleans 50/35kg

 

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