WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    TUESDAY 24-07-2018

    - by Admin

    HAPPY BIRTHDAY TO KARYN DA SILVA!

    LEVEL 1

    A. MIDLINE

    Weighted Abmat sit-ups
    5 x 10 (DB/MB)
    Hold an ‘up dog’ stretch for 30 sec after each set

    B. CONDITIONING

    For time:
    42/30 cal. row
    30 DB push press, 15/10
    20 box jump overs, 24/20″
    30 DB push press
    400m run

    *17 min cap

    LEVEL 2

    A. MIDLINE

    GHD sit-up
    5 x 10
    Hold an ‘up dog’ stretch for 30 sec after each set

    B. CONDITIONING

    For time:
    60/50 cal. row
    40 DB S2O, 25/15
    20 lateral box jump overs, 24/20″ (on and over)
    40 DB S2O
    500m run

    *17 min cap

  • WOD Blog | Workout of the day

    MONDAY 23-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO NICOLE GENADE!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    1: Warm-up
    EMOM 6:
    Even: 30 sec active hang
    Odd: 20 sec ring dip support

    2: Strength
    Strict pull-up
    5 x 8

    *60 sec rest between sets

    B. LOWER BODY STRENGTH

    Front squat
    Build to your heaviest 5 for the day in 5 sets

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    1: Warm-up
    EMOM6:

    1 chest to rings pull-up
    1 tuck to inverted hang
    1 skin the cat

    2: Strength
    Strict muscle-up
    5 x max reps

    *60 sec rest between sets

    B. LOWER BODY STRENGTH

    Front squat
    Build to your heaviest 3 for the day in 5 sets

  • WOD Blog | Workout of the day

    SATURDAY 21-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    Establish a 2RM hang snatch in 15 minutes

    B. CLEAN & JERK

    1 hang clean + 2 jerk
    Establish a max in 20 minutes

    GI JOZI

    EMOM 10
    With a pair of moderate DB
    5 DB thrusters
    6 reverse DB lunges
    6 box jumps

    EMOM 10
    5 TTB/knee tucks
    6 push ups
    6 Russian twists

    EMOM 10
    12/15 cals bike

    Rest 2 minutes between each EMOM

  • WOD Blog | Workout of the day

    TUESDAY 17-06-2018

    - by Admin

    HAPPY BIRTHDAY TO GENA BURTON!

    LEVEL 1

    A. GYMNASTICS TEST 1

    L-hang
    Accumulate as much time as you can
    within 5 minutes

    -Rest 5 minutes-

    Gymnastics push-up hold
    Accumulate as much time as you can
    within 5 minutes

    B. CONDITIONING TEST 2

    AMRAP 10:
    4 strict pull-ups
    6 strict box dips
    8 goblet lunges/leg, 24/16

    LEVEL 2

    A. GYMNASTICS TEST 1

    Strict TTB
    Max reps in 5 minutes

    -Rest 5 minutes-

    4-3-2-1-2-3-4 reps for time:
    Strict muscle-up
    *8 min cap

    B. CONDITIONING TEST 2

    AMRAP 10:
    4 strict C2B pull-ups
    6 strict ring dips
    8 pistols/leg

  • WOD Blog | Workout of the day

    MONDAY 16-07-2018

    - by Admin

    HAPPY BIRTHDAY TO DYLAN CORREIA!

    LEVEL 1

    A. LOWER BODY STRENGTH TEST 1

    Sumo deadlift
    Establish a 3RM in 20 minutes

    B. CONDITIONING TEST 1

    4 rounds for time of:
    10 SDHP, 35/20
    12 burpees

    *9 minute cap

    LEVEL 2

    A. LOWER BODY STRENGTH TEST 1

    Sumo deadlift
    Establish a 1RM in 20 minutes

    B. CONDITIONING TEST 1

    4 rounds for time of:
    10 power snatch, 43/30
    12 lateral bar burpees

    *9 minute cap