Posts tagged with ‘Barbell complex’

  • WOD Blog | Workout of the day

    WEDNESDAY 28-11-2018

    - by Admin

    LEVEL 1

    A: BARBELL CONDITIONING

    EMOM 12:
    3 clean deadlifts
    2 hang power clean
    1 hang clean

    No resetting between lifts. Same load across

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    Russian swing, 32/24
    Box jump over, 24/20

    LEVEL 2

    A: BARBELL CONDITIONING

    EMOM 12:
    1 set of the complex:
    1 clean deadlift
    1 hang clean
    1 power clean
    1 front squat

    No resetting. Increase load each round.

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    KB snatch, 24/16
    Lateral box jump over, 24/20″

    *Switch hands as often as you want to on the snatch

  • WOD Blog | Workout of the day

    SATURDAY 21-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    Establish a 2RM hang snatch in 15 minutes

    B. CLEAN & JERK

    1 hang clean + 2 jerk
    Establish a max in 20 minutes

    GI JOZI

    EMOM 10
    With a pair of moderate DB
    5 DB thrusters
    6 reverse DB lunges
    6 box jumps

    EMOM 10
    5 TTB/knee tucks
    6 push ups
    6 Russian twists

    EMOM 10
    12/15 cals bike

    Rest 2 minutes between each EMOM

  • WOD Blog | Workout of the day

    SATURDAY 07-07-2018

    - by Admin

    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.

    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

    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

  • WOD Blog | Workout of the day

    MONDAY 21-08-2017

    - by Admin

    HAPPY BIRTHDAY TO JOLANDI THERON AND LAURA KARAMARKOV!

    LEVEL 1

    A. BARBELL CONDITIONING

    Snatch Complex
    Every 90 seconds x 8 rounds:
    3 snatch deadlifts
    2 snatch high pulls
    1 snatch

    *You must hold on for all 6 reps

    B. CONDITIONING

    AMRAP 9:
    7 overhead squats, 35/20
    5 box jumps, 24/20″

     

    LEVEL 2

    A. BARBELL CONDITIONING

    Snatch

    60% x 3 reps
    65% x 3 reps
    70% x 3 reps
    5 x 2 @ 75%

    *Move every 90 seconds.

    B. CONDITIONING

    AMRAP 9:
    7 overhead squats, 60/40
    5 lateral box jump overs, 24/20″ (no lockout needed)