Author archive for Sean Thompson

  • WOD Blog | Workout of the day

    TUESDAY 21-05-2019

    - by Sean Thompson

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    Seated C2B pull-ups
    5 x 8-10 reps

    LEVEL 2

    Strict ring muscle-up
    5 x 3 reps

    B: CONDITIONING

    10-9-8-7-6-5-4-3-2-1 reps for time:
    3/4 BW push press
    TTB

  • WOD Blog | Workout of the day

    MONDAY 20-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY FOR SUNDAY MARLISE MOLLER!

    A: STRENGTH

    SINGLE LEG ROMANIAN DEADLIFT

    5 x 5 per leg, all heavy

    B: CONDITIONING

    AMRAP 20:
    50m heavy front carry*
    40 Russian swings, 32/24
    30/21 cal. bike / row / 400m run
    20 burpees

    *This can be a D-ball, sandbag, KB,
    plate, stone, or your buddy….

  • WOD Blog | Workout of the day

    SATURDAY 18-05-2019

    - by Sean Thompson

    BARBELL CLUB

    WEEK 5

    SNATCH
    Heavy single

    CLEAN & JERK
    Heavy single

    GI JOZI

    Every 3:00 x 7 Rounds

    400 meter Run

    12 Toes-to-Bars

  • WOD Blog | Workout of the day

    FRIDAY 17-05-2019

    - by Sean Thompson

    A: STRENGTH

    1: Double KB strict press
    3 x 10, all heavy

    Superset

    2: Pendlay row
    3 x 12, all heavy

    B: CONDITIONING

    LEVEL 1

    For time:
    750m row
    50 American swings, 20/12
    75 push-ups

    * Using knees on the way up is okay on
    the push-ups

    LEVEL 2

    For time:
    1000m row
    75 Devil’s press without burpee, 22.5/15
    50 HSPU

  • WOD Blog | Workout of the day

    WEDNESDAY 15-05-2019

    - by Sean Thompson

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    Dip support hold

    10 sec on : 20 sec rest x 8:

    -Rest 1 minute-

    Strict push-ups

    20 sec on : 10 sec rest x 8:

    LEVEL 2

    Strict ring dips with a tempo:
    5 x Max reps

    Compare to reps completed at Week 5

    CONDITIONING

    LEVEL 1

    3 rounds, each for time, of:
    10 med ball sit-ups
    25 air squats
    40/30 cal. bike

    Rest approximately 2 minutes

    LEVEL 2

    3 rounds, each for time, of:
    12 knees to elbows
    36 air squats
    48/35 cal. bike

    Rest approximately 2 minutes