WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    TUESDAY 12-09-2017

    - by Admin

    HAPPY BIRTHDAY TO HENRI LUUS AND MELINIZE FUHRI!

    LEVEL 1

    A. STRENGTH

    Establish a 1RM deadlift
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    AMRAP 7:
    5 box jumps, 24/20″
    3 power cleans, 50/35

    LEVEL 2

    A. STRENGTH

    Establish a 1RM deadlift
    3RM if you’ve been training here 3-6 months

    B. CONDITIONING

    AMRAP 7:
    5 box jumps, 30/24″
    3 power cleans, 85/65

    G.I. JOZI

    6 ROUNDS FOR MAX REPS – 1 min p/station

    Ski Erg – calories
    Box Jumps
    Backwards Lunges
    Plank Hold
    Air Bike (cal)
    Rest

  • WOD Blog | Workout of the day

    MONDAY 11-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO JOHAN VENTER AND FOR TODAY TO WILANI BERGH!

    A. CONDITIONING

    In teams of 3, 4 rounds EACH for time:
    20/15 cal. row
    50 double unders or 100 single skips
    20 push press (L1: 25/15; L2: 35/20)

    *As soon as the rower opens the next athlete begins their round
    *16 min cap

    B. BURNER

    In pairs, 3 sets of:
    30m Double KB overhead carry, AHAFP
    *I go, you go format

  • WOD Blog | Workout of the day

    SATURDAY 09-09-2017

    - by Admin

    HAPPY BIRTHDAY TO COACH ZULEIKHA CAJEE, ALEX SMITH AND JUBIE GOUWS!

    BARBELL CLUB

    A. SNATCH

    60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1
    3×1, 80%

    B. CLEAN & JERK (1+1)

    60%, 70%, 80%, 85%, 90%, 95%
    3×1, 80%

    G.I. JOZI

    FOR TIME:

    Buy-in
    3 x 250m row (Sprint)
    Rest 30 sec between sprints

    Baseline Fitness Test

    Halfway mark
    3 x 250m row (Sprint)
    Rest 30 sec between sprints

    Baseline Fitness Test

    Cashout
    3 x 250m row (Sprint)
    Rest 30 sec between sprints

    Score is total time

    Baseline Fitness Test is:
    400m run
    20 Air squats
    30 situps
    20 pushups
    10 pull-ups (25 ring rows)

  • WOD Blog | Workout of the day

    FRIDAY 08-09-2017

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5×3, ascending

    B. CONDITIONING

    3 rounds for time:
    15 hang power cleans
    60m Dbl KB front rack carry, 20/12

    *6 min cap

    LEVEL 2

    A. BARBELL CONDITIONING

    Touch-and-go power clean
    5×3, ascending

    B. CONDITIONING

    3 rounds for time:
    15 power cleans
    60m Dbl KB front rack carry, 24/16

     

  • WOD Blog | Workout of the day

    THURSDAY 07-09-2017

    - by Admin

    HAPPY BIRTHDAY TO NATHAN LANE, MARK BRIENDENHANN, DUSTIN DALE AND IAN DE BRUYN!

    GI JOZI

    A. CONDITIONING

    Buy in: 300 Single Skips / 120 DU

    Then – 10 Rounds:
    6 x 20m Sled Push
    10 x Med Ball Throw Sit Up
    10 x DB Snatch

    Cash Out: 1km Ski

     

    ENDURANCE CLUB

    A. ROWING

    1.5km row w/ rate changes every 250m
    *Every 250m sprint all out for 7 strokes

    East:
    In pairs, 250m all out sprint. Rest while your buddy goes and each must accumulate 1.5km

    B. RUNNING

    100m moderate pace
    50m fast pace
    50m all out

    Rest 30 seconds and repeat for a total of 8 rounds