Author archive for Sean Thompson

  • WOD Blog | Workout of the day

    FRIDAY 31-05-2019

    - by Sean Thompson

    GYMNASTICS SKILL

    LEVEL 1

    Play with getting inverted for 10 minutes
    Or reduce the handstand base of
    support you are comfortable with

    LEVEL 2

    Play with freestanding handstand holds
    for 10 minutes

    CONDITIONING

    LEVEL 1

    5 rounds, each for time, of:
    12 med ball sit-ups
    15 box jumps
    20/16 cal. row/bike

    Rest 1 minute between rounds

    LEVEL 2

    5 rounds, each for time, of:
    12 knees to elbows
    15 box jump overs (on and over)
    20/16 cal. row/bike

    Rest 1 minute between rounds

  • WOD Blog | Workout of the day

    THURSDAY 30-05-2019

    - by Sean Thompson

    CROSSFIT

    STRENGTH

    A1: FRONT RACK SPLIT SQUAT

    4 x 8/leg, all heavy

    A2: REVERSE HYPEREXTENSION

    4 x 12-15
    Performed on a GHD or box with no
    load

    B: CONDITIONING

    AMRAP 10:
    5 odd object ground to shoulder
    cleans
    5 front carry squats with the same
    object

    ENDURANCE

    For time:
    3000m row
    Perform 10 burpees with a lateral jump
    over the rower every 500m, starting
    at 500m

  • WOD Blog | Workout of the day

    MONDAY 27-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO COURTNEY GUSH AND PHILLIP BOTHA FOR SUNDAY!

    STRENGTH

    UNILATERAL STRICT KB PRESS

    3 x max reps (5+)

    Non dominant arm to failure first, then
    repeat the same amount of reps on the
    opposite side.

    A2: SUPINE BENT OVER ROW

    3 x 15, all AHAFP

    CONDITIONING

    LEVEL 1

    Alt. EMOM 15:
    1: 75 singles
    2: 12 Dbl DB push press
    3: 12 heavy Russian swings

    LEVEL 2

    Alt. EMOM 15:
    1: 75 DU
    2: 12 HSPU
    3: 5 power cleans, 85/60

  • WOD Blog | Workout of the day

    FRIDAY 24-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY JANNIE POTGIETER AND SHEILA MEINTJES

    A: JUMPING

    2 sets of 10 jumps on each drill:
    Box jump on, step off
    Box jump on, jump of and reset
    Step on, step into depth jump
    Start on top, step into depth jump and
    land on the box in front
    Jump from box to box (precision jumps)

    B: CONDITIONING

    21-15-9 reps for time:
    DB snatch/arm, 22.5/15*
    Thruster, 43/30

  • WOD Blog | Workout of the day

    WEDNESDAY 22-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY LINSAY ENGELBRECHT!

    STRENGTH

    A1: FRONT SQUAT

    3 x 10, building to your heaviest 10

    A2: DOUBLE KB DEATH MARCH

    3 x 10 per leg

    B: CONDITIONING

    LEVEL 1

    AMRAP 12:
    200m suitcase carry, 32/24*
    20 wall balls

    LEVEL 2

    AMRAP 12:
    200m suitcase carry, 32/24*
    40 wall balls, 20/14lbs