WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    SATURDAY 26-05-2018

    - by Admin

    BARBELL CLUB

    WEEK 5

    SNATCH
    Heavy single

    CLEAN & JERK
    Heavy single

    It’s the last week of the meso cycle so we’re going for heavy singles. This is NOT a max day, we are
    working to a QUALITY heavy single. No more than 2 TOTAL attempts of the heavy single

    CROSSFIT

    10 – 1
    Step up and squat
    100 run between sets

    10 – 1
    Russian twists
    100 skips between sets

    10 – 1
    Dbl DB push press
    100m bike/ski between sets

    10 – 1
    Russian KB swings
    5 burpees between sets

    10 minute cap on each 10 – 1 section
    1 minute rest/transition between sections

  • WOD Blog | Workout of the day

    THURSDAY 24-05-2018

    - by Admin

    HAPPY BIRTHDAY TO JAN POTGIETER!

    CROSSFIT

    In groups of 3, EMOM 16:

    1: 5 box step-ups/leg, heavy DBs/KBs
    2: 10m seated sled pull
    3: 2 TGU/arm
    4: Rest

    Then, 2 rounds for time of:
    100m DB waiter’s carry, left arm
    100m DB waiter’s carry, right arm
    10 sandbag/D-ball/Atlas stone cleans, 65/40kg
    500m run

    ENDURANCE CLUB

    A. BREATHING WORK

    This is your specific warm-up
    5 rounds of:
    1 min air bike w/ nasal only breathing
    200m run, only breathing OUT through the mouth

    B. CONDITIONING

    3 rounds, EACH for time of:
    1000m/750m row
    12 burpees

    Rest 3-5 minutes/round (depending on how many/rower)

    *Your aim for the session is negative splits. That means, each interval
    should be faster than the previous, the last interval being the quickest.

  • WOD Blog | Workout of the day

    TUESDAY 22-05-2018

    - by Admin

    HAPPY BIRTHDAY TO LINSAY ENGELBRECHT!

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 3, ascending

    B. CONDITIONING

    3 rounds for max reps:
    2 mins of Dbl DB S2O, 25/15
    1 min rest
    2 mins of air squats
    1 min rest

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 2 for the day

    B. CONDITIONING

    3 rounds for max reps:
    2 mins of Dbl DB S2O, 25/15
    1 min rest
    2 mins of air squats
    1 min rest

  • WOD Blog | Workout of the day

    MONDAY 21-05-2018

    - by Admin

    HAPPY BIRTHDAY TO HERCULES SMIT!

    LEVEL 1

    CONDITIONING

    8 rounds for time:
    4 strict push-ups
    6 heavy ball slams
    8 front squats
    50 single skips

    LEVEL 2

    CONDITIONING

    8 rounds for time:
    4 bar MU
    8 OHS, 75/61
    35 DU

  • WOD Blog | Workout of the day

    FRIDAY 18-05-2018

    - by Admin

    HAPPY BIRTHDAY TO JEAN-PIERRE DU PREEZ!

    LEVEL 1

    A. STRENGTH

    1. Back squat
    3 x 3, sets across

    2. Barbell floor press
    3 x 10, sets across–heavy

    B. CONDITIONING

    Alternating Tabata Intervals
    1: KB goblet hold, heavy
    2: Dbl DB bicep curls
    3: Ring rows

    8 intervals/movement but change stations every interval

    LEVEL 2

    A. STRENGTH

    1. Back squat
    3 x 2, 90%

    2. Barbell floor press
    3 x 10, sets across–heavy

    B. CONDITIONING

    Alternating Tabata Intervals
    1: KB goblet hold, heavy
    2: Dbl DB bicep curls
    3: Ring rows

    8 intervals/movement but change stations every interval