WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    THURSDAY 14-06-2018

    - by Admin

    ENDURANCE CLUB

    A. JUMP ROPE WARM-UP

    2 min slow single skips
    1 min rest
    2 min quick singles
    1 min rest
    2 min high knees on the spot
    1 min rest
    2 min double or tiple under attempts

    B. CONDITIONING

    5 rounds for time:
    21/15 cal. bike or row
    55 double unders

    CROSSFIT

    In teams of 4 for time:

    80 DB front squats in total
    16 rope climbs in total
    30m heavy sled push each
    60 DB front squats in total
    12 rope climbs in total
    30m heavy sled push each
    40 DB front squats in total
    8 rope climbs in total
    30m heavy sled push each
    400m run as a team

  • WOD Blog | Workout of the day

    WEDNESDAY 13-06-2018

    - by Admin

    FIGHT GONE BAD!

    3 rounds of:
    Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
    Sumo deadlift high pulls, 75 lb. (reps)
    Box jumps, 20-inch box (reps)
    Push presses, 75 lb. (reps)
    Row (calories)

    In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

    Work in groups of 5 with each partner starting on a different station.

  • WOD Blog | Workout of the day

    TUESDAY 12-06-2018

    - by Admin

    HAPPY BIRTHDAY TO MARNE MOSTERT!

    LEVEL 1

    A. STRENGTH

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

    -Superset with:

    8 single arm DB floor press/side

    B. FINISHER

    Max cal. bike/row in 2:30

    LEVEL 2

    A. STRENGTH

    1 Pause front squat + 1 front squat
    Build to your heaviest set for the day in 5 sets

    -Superset with:

    8 single arm DB floor press/side

    B. FINISHER

    Max cal. bike/row in 2:30

  • WOD Blog | Workout of the day

    MONDAY 11-06-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZACK DA SILVA AND, TANYA NAUDE AND NEIL SEARS AND FOR TODAY TO CLAUDIA THEMISTOCLEOUS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang snatch
    5 x 3, across

    B. CONDITIONING

    For time:
    2 rounds of:
    20 alt. DB snatches, 22.5/15
    12 burpees
    Then, 2 rounds of:
    14 alt. DB snatches, 22.5/15
    12 burpees

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    5 hang snatch, ascending

    B. CONDITIONING

    For time:
    2 rounds of:
    10 power snatches, 80/55
    12 burpees
    Then, 2 rounds of:
    10 power snatches, 52/35
    12 burpees

  • WOD Blog | Workout of the day

    SATURDAY 09-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull
    2 hang snatch
    1 snatch

    Build to a heavy set of the complex

    B. CLEAN & JERK

    1 clean
    2 front squats
    1 jerk

    Build to a heavy set of the complex

    GI JOZI

    LEVEL 1

    4 rounds of
    10/8 Cal ski erg
    15 Russian kb swings (24/16)
    15 Ball slams (10/7)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (10/5)
    3 min burpees
    * stagger start tunnel format

    5 x 150m sprint
    Rest 1:1

    LEVEL 2

    4 rounds for time
    15/12 Cal bike
    15 American swings (28/20)
    15 Ball slams (15/10)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (15/10)
    3 min burpees
    * stagger start tunnel format

    5 x 200m sprint
    Rest 1:1