Author archive for Admin

  • WOD Blog | Workout of the day

    MONDAY 19-02-2018

    - by Admin

    HAPPY BIRTHDAY TO JOANNA BRIENDENHANN!

    LEVEL 1

    A. STRENGTH CONDITIONING

    5 sets of:
    5 DB/KB lunges/leg, ascending load
    3 strict pull-ups
    5 squat jumps

    B. CONDITIONING

    EMOM 16:
    1: 30m sled push, heavy
    2: 30m single KB OH carry (alt. arms each set)
    3: 150m sprint
    4: 10 box jumps

    LEVEL 2

    A. STRENGTH CONDITIONING

    5 sets of:
    5 front rack lunges/leg, same load across, heavy
    3 weighted pull-ups, same load across, heavy
    3 high box jumps (step down)sets of:

    B. CONDITIONING

    EMOM 16:
    1: 30m sled push, heavy
    2: 30m Dbl KB OH carry, 24/16
    3: 200m sprint
    4: 10 unbroken DB (squat) cleans, 22.5/15

  • WOD Blog | Workout of the day

    SATURDAY 17-02-2018

    - by Admin

    HAPPY BIRTHDAY TO LESLEY GRANT AND IMTIAZ DESAI!

    BARBELL CLUB

    A. CLEAN & JERK

    1 power clean + 1 clean + 1 jerk
    Build to a heavy set

    B. SNATCH

    1 power snatch + 1 snatch push press + 1 snatch
    Build to a heavy set

    GI JOZI

  • WOD Blog | Workout of the day

    FRIDAY 16-02-2018

    - by Admin

    HAPPY BIRTHDAY TO ELAINE PINTO!

    LEVEL 1

    A. STRENGTH CONDITIONING

    4 sets of:
    6 Jefferson deadlifts (swap feet after 3 reps)
    Rest 30 seconds
    10 shoulder taps/side in plank
    Rest 30 seconds
    10 Dbl DB/KB bent over row
    Rest 30 seconds

    B. CONDITIONING

    4 rounds of:
    250m row
    10m sled push hands high
    10m sled push hands low

    LEVEL 2

    A. STRENGTH CONDITIONING

    4 sets of:
    6 Jefferson deadlifts (swap feet after 3 reps)
    Rest 30 seconds
    10m HS walk
    Rest 30 seconds
    10 Dbl DB/KB bent over row
    Rest 30 seconds

    B. CONDITIONING

    4 rounds of:
    250m row
    10m sled push hands high
    10m sled push hands low

  • WOD Blog | Workout of the day

    THURSDAY 15-02-2018

    - by Admin

    HAPPY BIRTHDAY TO MARTIN MACPHAIL AND BIANCA PAOLINI!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. CONDITIONING

    3 x 1500m w/ 3 min rest
    Stroke Rate: 20, 22, 24

    GI JOZI

    In groups of 3: 1 person at each station,

    Work for 3 minutes , rest 30 seconds

    AMRAP1 – 3 minutes

    6 Push ups
    8 Box Jumps
    9 Ball Slams

    AMRAP 2 – 3 minutes

    30 double unders/60 singles
    15 sit ups

    AMRAP 3 – 3 minutes

    100m run
    15 dbl DB push press (light and fast)

    Complete all three AMRAP’s – REST 2 minutes

    * Repeat for a total of 3 rounds

     

  • WOD Blog | Workout of the day

    WEDNESDAY 14-02-2018

    - by Admin

    HAPPY BIRTHDAY TO BRADLEY WOLFF AND MPHO MOLOI!

    KITCHEN BOX Lifestyle Challenge – Fitness Test

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, same load across

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 40/30
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be kicked back and up together, at the same time.

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, same load across

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 40/30
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be kicked back and up together, at the same time.