Author archive for carl

  • WOD Blog | Workout of the day

    SATURDAY 04-11-2017

    - by carl

    BARBELL CLUB
     
    A. SNATCH

    1 rep OTM x 5 / load
    78%
    83%
    88%

    B. CLEAN & JERK

    1 rep OTM x 5 / load
    78%
    83%
    88%

    GI JOZI

    Warm up:
    Death by 10m shuttle sprint

    workout:
    EMOM 25:
    8-10 cal ski
    50 DU’s 0r 80 singles
    15-20 ball slams
    max rep sit ups
    14 jumping lunges
    *Alternate movements every minute

  • WOD Blog | Workout of the day

    FRIDAY 03-11-2017

    - by carl

    LEVEL 1

     A. BARBELL CONDITIONING
     
    Hang power clean
    6 x 3, ascending

    B. CONDITIONING

    AMRAP 15:
    1 power clean @ 1/2-3/4 BW
    2 American KB swings, 20/12

    *Increase swings by 2 reps EACH round

     

    LEVEL 2

     A. BARBELL CONDITIONING

    Hang power clean
    6 x 3, ascending

    B. CONDITIONING
     
    AMRAP 15:
    1 power clean @ BW
    2 American KB swings, 28/16

    *Increase swings by 2 reps EACH round

     

  • WOD Blog | Workout of the day

    THURSDAY 02-11-2017

    - by carl

    G.I. JOZI

    2 Rounds of:

    Amrap 3
    Ski Erg 8/10 Cal
    Russian Twist 10/10
    Rest/ Rotate 1min

    Amrap 3
    Bike 10/12 cal
    Box Jumps 10
    Rest/ Rotate 1min

    Amrap 3
    Row 12/15 cal
    KB Headcutter 10
    Rest/ Rotate 1min

    Amrap 3
    DU/ Skip 25/50
    Plate Sit up and Press x10
    Rest/ Rotate 1min

  • WOD Blog | Workout of the day

    WEDNESDAY 01-11-2017

    - by carl

    LEVEL 1

    A. BARBELL CONDITIONING

    1 push press + 2 power jerks
    Build to a heavy set in 12 minutes

    B. CONDITIONING

    For time:
    40 box HSPU (pike push-ups)
    20 power jerks, 45/30
    10 push press, 45/30

    *9 min cap

     

    LEVEL 2

    A. BARBELL CONDITIONING

    1 push press + 2 power jerks
    Build to a heavy set in 12 minutes

    B. CONDITIONING

    For time:
    40 HSPU
    20 power jerks, 70/50
    10 push press, 70/50

    *9 min cap

  • WOD Blog | Workout of the day

    TUESDAY 31-10-2017

    - by carl

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Max burpee pull-ups in 7 minutes

    B. CONDITIONING

    For time:
    75 knee tucks
    50 wall balls, 7/5 to 3m

    *10 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Max dynamic ring muscle-ups in 7 minutes
    *Scale to max kipping pull-ups and dips

    B. CONDITIONING

    For time:
    50 TTB
    75 wall balls, 10/3 to 3m

    *10 min cap