Blog Archives

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

 

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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

 

ANNIE

Hard work and commitment allows you to reach your goals.

WORKOUT OF THE DAY

STRENGTH

Pressing work

5 sets of:

4 Bench Press (building weight)

20 sec Handstand Hold

CONDITIONING

“ANNIE”

50-40-30-20-10

Double Unders

Sit-ups

WORKING SOME GYMNASTICS SKILLS TODAY

WORKOUT OF THE DAY

“Bunditioning”

4 rounds

20 Wallballs

200m Run

20 Hang Cleans 40/30kg

GYMNASTICS

16 minute EMOM

1 – 5 HSPU or 20 sec Handstand Hold

2 – 10-20 sec L-Sit Hold

3 – 10 Toes to Bar

4 – 10 Pistol Squats, Squats to bench

 

 

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