Posts tagged with ‘AMRAP’

  • WOD Blog | Workout of the day

    THURSDAY 15-02-2018

    - by Admin

    HAPPY BIRTHDAY TO MARTIN MACPHAIL AND BIANCA PAOLINI!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. CONDITIONING

    3 x 1500m w/ 3 min rest
    Stroke Rate: 20, 22, 24

    GI JOZI

    In groups of 3: 1 person at each station,

    Work for 3 minutes , rest 30 seconds

    AMRAP1 – 3 minutes

    6 Push ups
    8 Box Jumps
    9 Ball Slams

    AMRAP 2 – 3 minutes

    30 double unders/60 singles
    15 sit ups

    AMRAP 3 – 3 minutes

    100m run
    15 dbl DB push press (light and fast)

    Complete all three AMRAP’s – REST 2 minutes

    * Repeat for a total of 3 rounds

     

  • WOD Blog | Workout of the day

    THURSDAY 08-02-2018

    - by Admin

    HAPPY BIRTHDAY TO FILIPE VISEU!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. CONDITIONING

    8 x 250m sprints w/ 2 min rest
    – All intervals should be AT LEAST the same split as your 2km PB
    – SR should be 32-34

    GI JOZI

    In Pairs: 2 ROUNDS

    AMRAP 5:
    Relay sprints: alternate every 20- 40m

    Rest 1 minute

    AMRAP 5:
    Alternating – 1 person finishes the round, then swap
    5 push ups
    10 sit ups
    15 air squats

    Rest 1 minute:

    AMRAP 5:
    Skipping- alternate every 50 singles or 30 doubles

    Rest 1 minute:

  • WOD Blog | Workout of the day

    TUESDAY 06-02-2018

    - by Admin

    CROSSFIT

    LEVEL 1

    A. STRENGTH

    Turkish get-up
    Build to a heavy double/side in 12 minutes

    B. CONDITIONING

    AMRAP 17:
    13 single arm KB front rack squats, 20/12
    50 single skips
    7 get-up into slam ball

    LEVEL 2

    A. STRENGTH

    Turkish get-up
    Build to a heavy double/side in 12 minutes

    B. CONDITIONING

    AMRAP 17:
    13 single DB OHS, 22.5/15
    60 DU
    5 bar muscle-ups

    GI JOZI

    In teams of 4:

    AMRAP 45:
    1km run (relay of 100m SPRINTS)
    100 Slam Balls (two buddies working at a time)
    100 DB Thrusters (1 person working at a time)
    1 km Sled push (split as needed)

  • WOD Blog | Workout of the day

    MONDAY 05-02-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO TANIA DOBSON AND PIETER HENNING!

    LEVEL 1

    A. STRENGTH CONDITIONING

    EMOM 16:
    1: 8 weighted reverse lunges/leg, DB/KB (sets across, heavy)
    2: 2 rope climbs, 4m
    3: 30m sled push, heavy
    4: Rest

    B. CONDITIONING

    AMRAP 14:
    30m Farmer’s carry, heavy but unbroken
    15 burpees

    LEVEL 2

    A. STRENGTH CONDITIONING

    EMOM 16:
    1: 8 Bulgarian split squat/leg, DB/KB (sets across, heavy)
    2: 2 legless rope climbs, 5m
    3: 30m sled push, heavy
    4: Rest

    B. CONDITIONING

    AMRAP 14:
    30m Dbl KB front rack carry, 24/16
    20 burpees

  • WOD Blog | Workout of the day

    FRIDAY 02-02-2018

    - by Admin

    HAPPY BIRTHDAY TO NICK SMIT, SERGIO OLIVEIRA AND NATALIE DE ABREU!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 12:
    Station 1: 6 pike push-ups
    Station 2: 4 strict pull-ups
    Station 3: 12 KB swings, 24/16

    B. CONDITIONING

    AMRAP 15:
    200m run
    12 weighted walking lunges
    12 pull-ups

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 12:
    Station 1: 6 strict HSPU
    Station 2: 4-6 ring muscle-ups
    Station 3: 12 KB swings, 32/24

    B. CONDITIONING

    AMRAP 15:
    200m run
    12 pistols
    12 C2B pull-ups