Posts tagged with ‘AMRAP’

  • 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

    SATURDAY 28-04-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 x 3, 75%

    B. CLEAN + JERK

    5 x (3+1), 75%

    C. POSITION & STRENGTH

    Clean lift-off
    3 x 3, 110%

    GI JOZI

    IN TEAMS OF 3

    Buy in: 1500m Row Buy in

    -then 15min Amrap

    Buddy A. 200m Run Pace setter
    Buddy B. Toes To bar/Leg Raises
    Buddy C. Weight front rack Lunges KBs/DBs

    Cash out: 600 Double unders /1000 Single skips

  • WOD Blog | Workout of the day

    FRIDAY 27-04-2018

    - by Admin

    HAPPY BIRTHDAY TO DANIELLE COOKE!

    FREEDOM DAY WORKOUT – 27-04-1994

    In pairs, with a clock running up to 27 minutes:

    1800m med ball carry, 10/7 (one works at a time, swap every 100-200m)

    Then, in the remaining time, AMRAP:
    4 burpee pull-ups (P1 does all)
    19 wall balls (P2 does all)
    94 single skips (P1 does all, then switch on the next round)

  • WOD Blog | Workout of the day

    MONDAY 23-04-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO LESLEY WRIGHT AND DI DAVIES, AND FOR TODAY TO JORDAN LEWIS, ANN BOOYSEN, RYAN THOMPSON AND OSSAMA AYYOB!

    LEVEL 1

    A. CONDITIONING

    AMRAP 7:
    5 DB snatch/arm, 20/12
    10 DB goblet squats, 20/12

    B. STRENGTH

    1. Back squat
    5 x 5, ascending load

    *Superset

    2. Single arm DB floor press
    5 x 5

    LEVEL 2

    A. CONDITIONING

    30 reps for time:
    Snatch, 61/43kg

    *This is a squat snatch.

    B. STRENGTH

    1. Back squat
    5 x 3, 80%

    *Superset

    2. Single arm DB floor press
    5 x 10