Author archive for Sean Thompson

  • WOD Blog | Workout of the day

    MONDAY 10-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO NEIL SEARS AND ZACK DA SILVA!

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    20 sec on : 10 sec off x 8 per movement
    Plank shoulder taps
    Push-ups

    LEVEL 2

    Strict deficit HSPU
    Complete as many reps as possible in
    7 minutes

    B: CONDITIONING

    LEVEL 1

    Every 4 minutes x 5:
    10 sit-ups
    12 box jumps
    20 cal. bike

    LEVEL 2

    Every 4 minutes x 5:
    10 TTB
    15 box jumps, 24/20″
    20 cal. bike

  • WOD Blog | Workout of the day

    FRIDAY 07-06-2019

    - by Sean Thompson

    LEVEL 1

    STRENGTH

    POWER CLEAN + FRONT SQUAT

    5 x 3, ascending load

    LEVEL 2

    CLEAN

    Build to a heavy TnG triple in 15 minutes

    CONDITIONING

    LEVEL 1

    ELIZABURPEE

    21-15-9 reps for time of:
    Front squats
    Lateral bar burpees

    LEVEL 2

    ELIZABETH

    21-15-9 reps for time of:
    Squat cleans, 61/43
    Ring dips

  • WOD Blog | Workout of the day

    THURSDAY 06-06-2019

    - by Sean Thompson

    CONDITIONING

    A: ALTERNATING EMOM 15:

    1: 20-30sec dragon fly hold
    2: 8-12 hinge rows
    3: 30-40 sec HS hold

    B: AMRAP 6:

    12 TTB
    12 DB shoulder to overhead

    Rest 2 minutes

    C: AMRAP 6:

    3 burpee pull-ups
    3 high box jumps

    ENDURANCE CLUB

    ROW

    500m moderate
    500m fast pace
    400m moderate
    400m fast
    300m moderat
    300m fast
    200m moderate
    200m fast
    100m moderate
    100m fast
    And then work your way back to 500m
    in the same manner

  • WOD Blog | Workout of the day

    WEDNESDAY 05-06-2019

    - by Sean Thompson

    HAPPY BIRTHDAY DAVID PAROPOULOS, KERUSHA REDDY AND ROMIO KARAM!

    A: STRENGTH

    A: SUMO DEADLIFT

    Build to your heaviest RESET 3 for the
    day in 5 sets

    B: CONDITIONING

    3 rounds for time:
    15 DB snatch, left
    50m DB waiter’s carry, left
    75 singles
    15 DB snatch, right
    50m DB waiter’s carry, right
    150 singles

    LEVEL 2

    3 rounds for time:
    15 KB snatch, left
    50m KB waiter’s carry, left
    75 DU
    15 KB snatch, right
    50m KB waiter’s carry, right
    100 singles

  • WOD Blog | Workout of the day

    TUESDAY 04-06-2019

    - by Sean Thompson

    A: STRENGTH

    A1: BARBELL Z-PRESS

    4 x 5, building to your heaviest 5

    A2: BARBELL VERTICAL UPRIGHT ROW

    Immediately after your Z-press set,
    complete 5-8 reps with the same bar

    B: CONDITIONING

    5 rounds for time of:
    21/16 cal. row OR bike
    15 Dbl DB power cleans, 22.5/15
    9 burpees