Posts tagged with ‘AMRAP’

  • WOD Blog | Workout of the day

    MONDAY 24-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO COACH MARCUS SWANEPOEL AND TO DEENA KASAVELU!

    PUBLIC HOLIDAY WORKOUT: HERITAGE DAY!

    AMRAP 24 MIN

    24 sit-ups
    9 goblet get-ups (using the shin box get-up), 28/20
    200m run with your KB
    18 hand to hand swings, 28/20

  • WOD Blog | Workout of the day

    FRIDAY 21-09-2018

    - by Admin

    AMRAP 3:
    12 push-ups
    15 KB swings, 24/16

    Rest 1 minute and repeat for a total of 3 rounds.

    After the third 1 minute rest, go straight into:

    6 rounds of:
    1 min of SDHP, 43/30
    1 min of air squats

    *The clock keeps running for 12 minutes
    so there is no rest between rounds

  • WOD Blog | Workout of the day

    TUESDAY 18-09-2018

    - by Admin

    A. STRENGTH

    Z-press
    5 x 5 (across, all heavy)

    B. CONDITIONING

    AMRAP 15:
    200m run
    15 push press, 52/35
    9 box jumps, 30/24″

  • WOD Blog | Workout of the day

    SATURDAY 15-09-2018

    - by Admin

    BARBELL CLUB

    Week 8

    A. SNATCH

    Buil to a heavy single in 12 minutes
    Then,
    1 at 90% HS
    1 at 95% HS
    1 at 100% HS

    B. CLEAN & JERK

    Buil to a heavy single in 12 minutes
    Then,
    1 at 90% HS
    1 at 95% HS
    1 at 100% HS

    GI JOZI

    AMRAP 40 minutes

    30 cal row
    10 box jumps
    10 double DB PP
    5 med ball cleans
    20 russian twists
    5 knee tucks/TTB
    400m run

  • WOD Blog | Workout of the day

    THURSDAY 22-08-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    15m bear crawl
    5 precision jumps (both feet)
    15m spidy crawl
    5 precision jumps/leg
    15m monkey crawl
    5 single leg lateral jumps/leg
    – 3 rounds

    B. CONDITIONING

    7 rounds for time of:
    200m run
    50 double unders

    C. ACCESSORY

    4 sets of:
    15 natural knee extensions
    30 sec supine plank hold

    CROSSFIT

    EMOM 15:

    1: 2 rope climbs
    2: 5 Bulgarian split squat/leg, DB/KB
    3: 30 sec supine plank hold

    5 rounds for time of:
    8 KB deadlifts
    50m KB farmer’s carry (same KBs)
    30/21 cal. row