Posts tagged with ‘agility’

  • WOD Blog | Workout of the day

    TUESDAY 11-09-2018

    - by Admin

    HAPPY BIRTHDAY TO LIZAAN FOUCHE!

    LEVEL 1

    Front squat
    3 x 8
    Across, all heavy
    Aim for 3-5% heavier than last week

    B. GYMNASTICS CONDITIONING

    Strict pull-up
    8-8-8-8
    Pike/box HSPU
    3-3-3-3

    LEVEL 2

    Front squat
    3 at 70%
    3 at 80%
    Max reps at 90%

    B. GYMNASTICS CONDITIONING

    Legless rope climb
    4-3-2-1
    Strict deficit HSPU
    4-4-4-4

  • WOD Blog | Workout of the day

    MONDAY 10-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZULEIKHA CAJEE !

    LEVEL 1

    A. BARBELL CONDITIONING

    Halting power clean
    5 x 3
    Pause for 2 sec at 2 inches above knee

    B. CONDITIONING

    AMRAP 10:
    6 hang power clean
    12 reverse lunges

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    Build to a heavy 3 (1.1.1) in 15 minutes

    B. CONDITIONING

    AMRAP 10:
    10 power clean, 52/35
    10 front rack reverse lunges, 52/35

  • WOD Blog | Workout of the day

    FRIDAY 31-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell floor press
    Build to your heavies 5 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 V-ups
    10 front squats, 52/35kg
    200m sprint

    Each round should be an all out effort

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 1 for the day in 8 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 UB TTB
    10 OHS, 52/35kg
    200m sprint

    Each round should be an all out effort

  • WOD Blog | Workout of the day

    MONDAY 27-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    Handstand progressions
    Spend 10 minutes working on HS and HSPU progressions

    B. CONDITIONING

    AMRAP 15:
    10 burpees + 10 ball slams
    15 DB push press
    200m run

    LEVEL 2

    A. GYMNASTICS SKILL

    EMOM 10:
    Even: 1-3 strict muscle-up
    Odd: Figure 8 HS walk (keep it to a small course so you have 20-30 sec rest each round)

    B. CONDITIONING

    AMRAP 15:
    10 burpee pull-ups
    15 push press, 35/20
    400m run

  • WOD Blog | Workout of the day

    FRIDAY 24-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Back squat
    4 x 10, across–all heavy

    B. CONDITIONING

    3 rounds for time:
    10 box jump overs, 24/20″
    20 Russian swings, 32/20kg

    LEVEL 2

    A. STRENGTH

    Back squat
    5-5-3-3-2-2-2-2
    Building to your heaviest 2 for the day

    B. CONDITIONING

    3 rounds for time:
    10 box jump overs, 30/24″
    10 Dbl KB hike squat cleans, 24/16