Posts tagged with ‘barbell’

  • WOD Blog | Workout of the day

    MONDAY 11-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO JOHAN VENTER AND FOR TODAY TO WILANI BERGH!

    A. CONDITIONING

    In teams of 3, 4 rounds EACH for time:
    20/15 cal. row
    50 double unders or 100 single skips
    20 push press (L1: 25/15; L2: 35/20)

    *As soon as the rower opens the next athlete begins their round
    *16 min cap

    B. BURNER

    In pairs, 3 sets of:
    30m Double KB overhead carry, AHAFP
    *I go, you go format

  • WOD Blog | Workout of the day

    FRIDAY 08-09-2017

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5×3, ascending

    B. CONDITIONING

    3 rounds for time:
    15 hang power cleans
    60m Dbl KB front rack carry, 20/12

    *6 min cap

    LEVEL 2

    A. BARBELL CONDITIONING

    Touch-and-go power clean
    5×3, ascending

    B. CONDITIONING

    3 rounds for time:
    15 power cleans
    60m Dbl KB front rack carry, 24/16

     

  • WOD Blog | Workout of the day

    WEDNESDAY 06-09-2017

    - by Admin

    HAPPY BIRTHDAY TO KIRSTEN GUNNINGHAM AND YVETTE FINDLAY-WALSH!

    LEVEL 1

    A. STRENGTH

    Establish a 3RM push press
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    15-12-9-6-3 reps for time of:
    Shoulder to OH, 40/25
    200m run after EACH set

    *8 minute cap

    LEVEL 2

    A. STRENGTH

    Establish a 3RM push press
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    15-12-9-6-3 reps for time of:
    Shoulder to OH, 52/35
    200m run after EACH set

    *8 minute cap

  • WOD Blog | Workout of the day

    MONDAY 04-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO COURTENAY MORDT!

    LEVEL 1

    A. STRENGTH

    Front Squat
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    30-20-10 reps for time of:
    Knee tucks (or lower volume TTB)
    Push-up

    *13 minute cap

    LEVEL 2

    A. STRENGTH

    Establish a 1RM front squat

    B. CONDITIONING

    30-20-10 reps for time of:
    Toes-to-bar
    Deficit push-up (hands on plates)

    *13 minute cap

  • WOD Blog | Workout of the day

    MONDAY 28-08-2017

    - by Admin

    HAPPY BIRTHDAY TO TARYN “T-BONE” JANSE VAN RENSBURG, RAYMOND HERBST AND COLIN OELOFSON!

    LEVEL 1

    A. STRENGTH

    Jerk
    6 x 3, ascending

    B. CONDITIONING

    “Tabata Your Midline”

    Plank
    Abmat sit-ups
    Hollow rocks
    Plate get-ups

    20 sec on : 10 sec rest x 8 rounds/station
    *You must complete all 8 rounds before changing stations and there is no additional rest between stations.

    LEVEL 2

    A. STRENGTH

    Jerk
    8 x 1, ascending

    B. CONDITIONING

    “Tabata Your Midline”

    Plank
    Abmat sit-ups
    Hollow rocks
    Plate get-ups

    20 sec on : 10 sec rest x 8 rounds/station
    *You must complete all 8 rounds before changing stations and there is no additional rest between stations.