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KICK OFF YOUR WEEKEND WITH A BANG!

WORKOUT OF THE DAY

STRENGTH

A. Clean Pulls 5×3 Building up to 100% of your best clean

B. Then in 10 minutes perform this complex of:

1 Hang Clean + 1 Clean (AHAP)

CONDTIONING

14 minute AMRAP:

40-30-20-10

Alternating Dumbbell Snatches 25/15kg

Double Unders

Push-ups

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BUILDING UPPER BACK STRENGTH

GEO’s newest Coach – Oscar

 

WORKOUT OF THE DAY

STRENGTH

Upper Back Pulling Circuit

4 rounds of each exercise as a circuit:

Seated Sled Pull x 3 heavy pulls

Pendlay Row x 10 reps

Chin-ups x 5 (building weight or using bands)

30 sec Battle Ropes

CONDITIONING

Tabata these movements:

Sit-ups/weighted sit-ups

Russian KBS 32/24kg

Squat Jumps

***Bonus Tabata or Mobility – your choice

Assault Bike

Push-ups

 

BUILDING STRONGER LEGS!

Carolyn demonstrating a perfect example of the post-workout recovery position at the Pan Pacs.

WORKOUT OF THE DAY

STRENGTH

Back Squat

“Russian Protocol”

3 sets of:

2-4-6 at 65% of your 1RM

For each set you perform your reps (2 then 4 then 6) but instead of racking the bar you will hold at the top of your squat for 10 seconds between 2, 4, 6, then re-rack

CONDITIONING

5 rounds for time of:

8 HSPU/Pike HSPU/ 30 second Handstand Hold

10 Deadlifts 80/60kg

36 Double Unders

*with a 1:1 work/rest ratio

LETS TRAVEL TO RUSSIA

WORKOUT OF THE DAY

STRENGTH

Russian Squat Fun

3 x 2-4-6

performed at 60% of your 1RM, after you finish each set of reps you will not rack the bar but hold it while maintaining tension the entire time.

CONDITIONING

EMOM for 10 minutes

1) 15 Wallballs

2) 15 KBS 24/16kg

Rest 3 minutes

EMOM for 8 minutes

1) 22 Jumping Lunges

2) 11 Slamballs

 

LIAM’s WORKOUT

Best of luck to GEO’s contingent of old fart athletes competing in the Pan Pacific Masters comp in Queensland today – Kaino, Carolyn and Pete, Mel and Matt, Julie, Mark Uren and Mark Burchall, Rachael, Alex and Brad, Morv, and AB, plus special guests Mel from CrossFit Huey and Heidi from APA in Coffs.

It’s going to be 9 workouts over 3 days, a heap of voltaren being rubbed into joints, and a helluva a party on Saturday night.  Wishing everyone comes back in one piece.

 

WORKOUT OF THE DAY

STRENGTH

Single leg work

Single leg deadlift

4sets, 12 reps (6 each leg)

Reverse lunges

4 sets 12 reps (6 each leg)

3sets,
20m bear crawl, forwards/backwards
1min rest between sets.

(Optional mobility)/ Metcon

4 rounds:
10 burpees
30 air squats
200m run

Intent:
Single leg work to iron out imbalances that may have come from leg work earlier this week. This is a superset, with same weights for both (ie. Finish RDL’s, immediately clean and back-rack barbell, straight into lunges).Build to moderately challenging set on last set, shouldn’t be going to failure.

Practice your crawling, this is an important skill to develop for your coordination, back, shoulder and knee health. Take your time with this, small steps with both hands and feet.

Metcon, leg burner. Should be able to go pretty fast, ensure you hit standards on burpees and squats, DO NOT CHEAT YOURSELF, be tough on the standards you hold yourselves to.
Rip in ANIMALS!

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