WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    THURSDAY 14-12-2017

    - by Admin

    HAPPY BIRTHDAY TO SIMONE DU PREEZ AND RYAN FARRELL!

    ENDURANCE CLUB

    DAY 1

    A. ACCESSORY

    Every 30 sec x 10 sets:
    7 TnG sumo deadlifts, moderate

    B. RUNNING SKILL

    C. CONDITIONING

    5 x 400m w/ 60 sec rest

    DAY 2

    2 x 1.6km w/ 5 min rest

     

    GI JOZI

    20 sec Max Effort : 40 sec Recovery

    5 rounds at each movement

    – Max effort Dumbell Thrusters : Recovery Air Aquats
    – Max effort Russian Twists: Recovery Sit-ups
    – Max effort Push-ups: Recovery Floor Press with PVC pipe
    – Max effort Air Bike: Recovery Lunges

    *Repeat Cycle once more

    * 40 minutes total

  • WOD Blog | Workout of the day

    WEDNESDAY 13-12-2017

    - by Admin

    HAPPY BIRTHDAY TO CINDY WEBER AND MACAYLA SPAMERS!

    LEVEL 1

    A. CONDITIONING TEST

    50 box (toes)/pike HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    B. STRENGTH TEST

    Back squat
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    LEVEL 2

    A. CONDITIONING TEST

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    B. STRENGTH TEST

    Back squat
    1 Rep Max

  • WOD Blog | Workout of the day

    TUESDAY 12-12-2017

    - by Admin

    HAPPY BIRTHDAY TO JENNY ERASMUS AND ANNA RUSHMER!

    CROSSFIT

    A. MONOSTRUCTURAL TEST

    Running
    400m time trial

    B. CONDITIONING

    In teams of 4, 5 rounds of:
    8 DB deadlifts, AHAFP
    10 DB shoulder to overhead, same load
    20m sled push, heavy

    *The next athlete begins as soon as the athlete ahead completes their DB presses

    GI JOZI

    “Running Annie on juice”

    100-80-60-40-20
    Double Unders (x2 singles)
    50-40-30-20-10
    Med Ball sit ups
    Run 400m between rounds

  • WOD Blog | Workout of the day

    MONDAY 11-12-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO DEON ENGELBRECHT, AND FOR TODAY TO ARMAND NAUDE!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang power snatch
    5 x 3, ascending

    B. CONDITIONING TEST

    “Mandy”

    AMRAP 12:
    3, 6, 9, 12, 15, …..
    Pull-up (jumping)
    Power snatch (40/30)

    LEVEL 2

    A. BARBELL CONDITIONING

    Hang snatch
    5 x 2, ascending

    B. CONDITIONING TEST

    “Amanda”

    9-7-5 reps for time of:
    Muscle-up
    Snatch (61/43)

    *12 min cap

    If unable to do MU:
    – x2 C2B pull-ups, OR,
    – x3 pull-ups

  • WOD Blog | Workout of the day

    SATURDAY 09-12-2017

    - by Admin

    HAPPY BIRTHDAY TO NICOLA LEES!

    BARBELL CLUB

    SNATCH

    1. Heavy single in 12 minutes
    2. EMOM 3: 2 at 80% HS

    CLEAN & JERK

    1. Heavy single in 12 minutes
    2. EMOM 3: 2+1 at 80% HS

    GI JOZI

    5 Rounds in Teams of 5

    1 min per station 30 sec transition
    Air bike
    American KB swings
    DB Push press
    Goblet squats
    10m shuttle sprints