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MONDAY – FRONT SKWATS

WORKOUT OF THE DAY

STRENGTH

4 sets of:

4 Front Squats @80% of your 1RM

*perform a 30sec Wall Sit between each set

CONDITIONING

21-15-9

Hang Power Clean

Toes to Bar

Front Squats

ACCESSORY WORK

2 x 90sec Dead Hangs

2 x 1min Planks

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CLASSIC CROSSFIT

WORKOUT OF THE DAY

STRENGTH

Front Squat

25 mins to get a heavy single rep,

-then-

reduce weight by 20% and perform 2 sets of 5

CONDITIONING

For time:

21-15-9

Power Clean 50/30kg

Shoulder to Overhead

 

 

HUMP DAY CHIPPER!!!

WORKOUT OF THE DAY

CONDITIONING

100m Farmers Carry (pair of 24/16kg KBs)

50 cal Row

50 Deadlifts 70/45kg

50 Wallballs

50 Knees to Elbows

25 Burpee Box Jumps

ACCESSORY WORK

3 sets of:

7 RIng Rows

3 sets of:

7 Ring Dips

GET THAT SHOULDER PUMP!

 

WORKOUT OF THE DAY

STRENGTH

6 sets (not for time) of:

4 Back Squats @80% of your 1RM

5 Box Jump Overs

CONDITIONING

3 rounds for time:

20 Dumbbell Squat Clean Thrusters (10 each arm)

10 Handstand Push-ups

30 Double Unders

RX+ = Strict Handstand Push-ups

 

GET YOUR SKWAT ON!

RUN STRONG CLINIC TODAY AT 1PM

Mark Uren will be giving some valuable tips and advice on how to run better today at 1pm in the Run Strong Clinic.  Cost is $20.  You can turn up and pay today.  Feel free to bring friends and family.  Half of the money raised will be going to charity and the other half will go towards replacing some damaged equipment at GEO.

WORKOUT OF THE DAY

STRENGTH

5 sets of:

4 Back Squats

with 5 Box Jump Overs after each set

CONDITIONING

2 rounds for time of:

20 Burpee Box Jumps 24/20″

20 Hang Power Snatches 40/25kg

20 Wallballs

*Every 2 mins, perform 5 Toes to Bar or 5 Kipping Straight Leg Raises

(18 min time cap)

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