Posts tagged with ‘barbell’

  • WOD Blog | Workout of the day

    SATURDAY 18-11-2017

    - by Admin

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    82%
    87%
    92%

    CLEAN & JERK

    1 rep OTM x 5 / load
    82%
    87%
    92%

     

    GI JOZI

    LEVEL 1

    DB KALSU

    100 thrusters for time (17.5 / 15)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

    LEVEL 2

    KB KALSU

    100 thrusters for time (20/16)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

  • WOD Blog | Workout of the day

    MONDAY 13-11-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO CECILE FINE, GAVIN SCHMIDT AND NATALIA STOJILKOVIC!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang snatch
    6 x 3, ascending

    B. CONDITIONING

    For time:
    20 power snatches @ 75-80% of today’s hang snatch max

    LEVEL 2

    A. BARBELL CONDITIONING

    Hang snatch
    8 x 1, ascending

    B. CONDITIONING

    For time:
    20 power snatches @ 75-80% of today’s hang snatch max

  • WOD Blog | Workout of the day

    MONDAY 30-10-2017

    - by carl

    LEVEL 1

     A. STRENGTH

    Back squat
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    15 strict pull-ups for time (30 horizontal RR)

    LEVEL 2

     A. STRENGTH

    Back squat
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    20 strict C2B pull-ups for time

     

  • WOD Blog | Workout of the day

    SATURDAY 21-10-2017

    - by Admin

    HAPPY BIRTHDAY TO RICHARD DURHAM!

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    75%
    80%
    85%

    CLEAN & JERK

    1 rep OTM x 5 / load
    75%
    80%
    85%

     

    G.I JOZI

    A. CONDITIONING

    21 – 15 – 9 – 15 – 21
    American KB swing
    Wall balls
    Alternating DB snatches
    200m run after each block of work

    B. MIDLINE

    Tabata Abs
    Windshield wipers
    Kayakers

  • WOD Blog | Workout of the day

    SATURDAY 14-10-2017

    - by Admin

    HAPPY BIRTHDAY TO MERYN ORLIK!

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    73%
    78%
    83%

    CLEAN & JERK

    1 rep OTM x 5 / load
    73%
    78%
    83%

    G.I. JOZI

    Buddy Workout – One buddy moves at a time

    2 ROUNDS

    AMRAP 4 minutes
    Max Cal Air Bike –  swop every 10-15 Cal

    Rest 1min

    AMRAP 4 minutes
    Max Cal Ski Erg –  swop every 8-12 cal

    Rest 1min

    AMRAP 4 minutes
    Max Distance KB Farmer Carry – swop every 40m

    Rest 1min

    AMRAP 4 minutes
    Max Distance Sled Push – swop every 40m

    Rest 1min