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TEMPO SQUATS AND A BARBELL COMPLEX

WORKOUT OF THE DAY

A. Tempo Back Squat

6 sets of:

3 reps @80% of 1RM with a 4 sec descent

B. 10 minute EMOM

3 Power Cleans + 3 Thrusters + 3 Front Squats 50/35kg

C. 3 sets of:

10 Single Arm Bench Press

10 Bentover Row

WHAT WILL YOU DO TODAY TO MAKE YOURSELF BETTER?

What will you do today to make yourself better?

Will you think about doing something?

Will you write about doing something?

Or will you actually do what needs to be done?

Will you make sacrifices?  WIll you get out of your comfort zone?

Will you put in the extra study?  Will you do the extra training?  Will you reduce your alcohol consumption?  Will you start eating healthier? Will you make time to spend with your loved ones? Will you leave work early?  Will you wake up earlier, or stay up later?

You have the power to do what needs to be done.  Stop making excuses! Do it!

WORKOUT OF THE DAY

A. Pre – Fatigue

1) 20 Push-ups

2) 10 Chin-ups

3) 200m Run

B. 5 rounds for time of:

10 Muscle Cleans from Floor 40/25kg

10 Push Press

10 Burpees Over barbell

*1:1 Work/Rest

A LITTLE CHANGE TO THE THURSDAY MENU

WORKOUT OF THE DAY

A. In pairs, 12 minute AMRAP of:

12 Slam Balls

12 Over Partner Burpees

12 Atomic Sit-ups

AEROBIC OPTION

3 x 400m Runs with a 1:1 rest

1 x 800m Run

ZUU OPTION

10 min EMOM

1 – 10 Sumo Scissors

2 – 20 Half Hindus

3 – 30 Kicksits

4 – 60m Bear Crawl

5 – 20 Explodes

LOTS OF BARBELL WORK AND LOTS OF BURPEES :)

UPCOMING EVENTS FOR GEO

Friday 18 October – “Friday Night Lights” for Open workout #2

Saturday 19 October – The Crucible Experience – meeting in at 11.59pm outside the MCA in Circular Quay and making our way back to GEO via some various team challenges

Saturday 30 November – End of Year Party at The Bayview

WORKOUT OF THE DAY

CONDITIONING

2020 OPEN WORKOUT #1

With a 15 min time cap, complete 10 rounds of:

8 Ground to Overhead (Snatch or Clean and Jerk) 43/29kg

10 Bar Facing Burpees

*There are dedicated scaled versions for this workout regarding the weight.  Feel free to scale or modify further if needed.

**Score if not completed within 15 mins is the total number of reps completed

 

IT’S FRIDAY!

WORKOUT OF THE DAY

STRENGTH

3 sets of:

20 Pistol Squats

*Scale to previous week’s regressions

CONDITIONING

For time, 21-15-9

Squat cleans 45/30kg

Ring Dips/Ring Push-ups/Push-ups

400m Run

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