WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    THURSDAY 10-05-2018

    - by Admin

    HAPPY BIRTHDAY TO SVEN KREHER!

    ENDURANCE CLUB

    A. BREATHING WORK

    3 minutes of nasal only breathing on
    the bike and while running
    -3 minutes on each
    -Only needs to be cumulative so buddy up and rotate

    B. ROWING

    5 x 500m pieces w/ 3 min rest

    The aim is negative splits. So each interval needs to be quicker than the one before. You need to hold some in the tank in order to be able to finish strong.
    *Rest periods may vary depending on rower:athlete ratio but ideally rest longer than you work

    CROSSFIT

    EMOM 15:

    1: 5 Bulgarian split squats/leg (low-moderate load)
    2: 5 KB vertical rows/side
    3: 18/12 cal. row

    -Rest 5 minutes-

    Then, AMRAP 20:

    5 plate get ups, 20/15
    200m plate carry, 20/15
    20 hand to hand single arm KB swings, 32/24

  • WOD Blog | Workout of the day

    TUESDAY 08-05-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    3 deadlifts + 2 hang power clean + 1 power clean

    B. CONDITIONING

    AMRAP 10:
    5 burpees
    10 DB hang power cleans, 15/10

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 10:
    3 power cleans, 85-90%

    B. CONDITIONING

    100 x 25/15kg DB power cleans for time:
    Do 5 burpees on the minute, starting at 1:00

  • WOD Blog | Workout of the day

    MONDAY 07-05-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 7

    B. CONDITIONING

    AMRAP 14:
    7 jumping C2B pull-ups
    12 thrusters, 20/15
    100 single skips

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 5 for the day

    B. CONDITIONING

    AMRAP 14:
    7 ring MU
    15 thrusters, 43/35
    100 double unders

  • WOD Blog | Workout of the day

    THURSDAY 03-05-2018

    - by Admin

    HAPPY BIRTHDAY TO EUNICE WEBB!

    ENDURANCE CLUB

    A. CONDITIONING

    1 min max cal. ski erg
    1 min max cal. bike
    1 min max cal. row
    1 min max rep skipping
    1 min max rep American swing

    Rest 1 minute and repeat for a total of 5 rounds

    Work in groups of 5 with each person on a different station and change
    stations on the call of “ROTATE!”

    B. BREATHING WORK

    5 minutes of running w/ nasal only breathing
    Use 200m shuttles

    CROSSFIT

    With a running clock

    @ 0:00
    KB windmills
    3 x 12/side

    @ 07:00, AMRAP 35:
    AMRAP 35:
    40m Dbl KB front rack carry, 32/24
    30 Russian swings, 32/24 or heavier
    200m run

  • WOD Blog | Workout of the day

    WEDNESDAY 02-03-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 20-30 sec top of pull-up hold
    2: 8 box dips
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 24/20″
    Dbl DB/KB push press
    200m run after every round

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 4-7 bar muscle-ups
    2: 20-30 sec L-sit
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 30″
    Strict push-ups
    300m run after every round