Posts tagged with ‘back squat’

  • WOD Blog | Workout of the day

    MONDAY 02-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO TAMARR SCHROEDER AND CAITLYN MORRIS AND FOR TODAY TO JESSICA TRUSTER!

    TEST WEEK!

    LEVEL 1

    A. STRENGTH TEST 1

    Front squat
    3RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict push-ups
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.

    LEVEL 2

    A. STRENGTH TEST 1

    Back squat
    1RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict ring dips
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.

  • WOD Blog | Workout of the day

    FRIDAY 18-05-2018

    - by Admin

    HAPPY BIRTHDAY TO JEAN-PIERRE DU PREEZ!

    LEVEL 1

    A. STRENGTH

    1. Back squat
    3 x 3, sets across

    2. Barbell floor press
    3 x 10, sets across–heavy

    B. CONDITIONING

    Alternating Tabata Intervals
    1: KB goblet hold, heavy
    2: Dbl DB bicep curls
    3: Ring rows

    8 intervals/movement but change stations every interval

    LEVEL 2

    A. STRENGTH

    1. Back squat
    3 x 2, 90%

    2. Barbell floor press
    3 x 10, sets across–heavy

    B. CONDITIONING

    Alternating Tabata Intervals
    1: KB goblet hold, heavy
    2: Dbl DB bicep curls
    3: Ring rows

    8 intervals/movement but change stations every interval

  • 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

     

  • WOD Blog | Workout of the day

    SATURDAY 21-04-2018

    - by Admin

    GI JOZI

    LEVEL 1

    5 rounds

    300m run
    20 Wall balls (7.5/5)
    15 Pulls ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 400m sprint
    Buddy up teams of 4-5
    Tunnel format

    LEVEL 2

    5 rounds

    400m run
    20 Wall balls (10/7.5)
    20 Pull ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 500m sprint
    Buddy up teams of 4-5
    Tunnel format

    BARBELL CLUB

    A. SNATCH TEST

    1 snatch deadlift
    1 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang snatch.

    B. CLEAN & JERK TEST

    3 clean deadlifts
    2 cleans
    1 jerk

    Build to a max set of the complex. You may not let go of the bar for this complex.

  • WOD Blog | Workout of the day

    MONDAY 16-04-2018

    - by Admin

    BASELINE FITNESS TESTING!

    LEVEL 1

    A. STRENGTH TEST 1

    Front squat
    3RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict push-ups
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.

    LEVEL 2

    A. STRENGTH TEST 1

    Back squat
    1RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict ring dips
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.