Posts tagged with ‘box dips’

  • WOD Blog | Workout of the day

    WEDNESDAY 24-10-2018

    - by Admin

    HAPPY BIRTHDAY TO GARTH TRUMBLE!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 10
    Even: 3-5 strict pull-ups
    Odd: 8-12 box dips

    B. CONDITIONING

    AMRAP 21:
    12 slam balls
    12 shoulder to OH, 35/20
    12 box jumps, 24/20″

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 10
    Even: 3-5 bar muscle-ups
    Odd: 12 ring archer push-ups

    B. CONDITIONING

    AMRAP 21:
    12/9 cal ski-erg
    15 shoulder to OH, 55/35
    18 box jumps, 24/20″

  • WOD Blog | Workout of the day

    WEDNESDAY 26-09-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH TEST

    Front squat
    Establish a 1RM in 20 minutes
    *If you did not complete the ENTIRE previous training block, 3RM

    B. CONDITIONING TEST

    AMRAP 10:
    4 strict pull-ups
    6 strict box dips
    8 goblet lunges/leg, 24/16

    LEVEL 2

    A. LOWER BODY STRENGTH TEST

    Front squat
    Establish a 1RM in 20 minutes
    *If you did not complete the ENTIRE previous training block, 3RM

    B. CONDITIONING TEST

    AMRAP 10:
    4 strict C2B pull-ups
    6 strict ring dips
    8 pistols/leg

  • WOD Blog | Workout of the day

    TUESDAY 17-06-2018

    - by Admin

    HAPPY BIRTHDAY TO GENA BURTON!

    LEVEL 1

    A. GYMNASTICS TEST 1

    L-hang
    Accumulate as much time as you can
    within 5 minutes

    -Rest 5 minutes-

    Gymnastics push-up hold
    Accumulate as much time as you can
    within 5 minutes

    B. CONDITIONING TEST 2

    AMRAP 10:
    4 strict pull-ups
    6 strict box dips
    8 goblet lunges/leg, 24/16

    LEVEL 2

    A. GYMNASTICS TEST 1

    Strict TTB
    Max reps in 5 minutes

    -Rest 5 minutes-

    4-3-2-1-2-3-4 reps for time:
    Strict muscle-up
    *8 min cap

    B. CONDITIONING TEST 2

    AMRAP 10:
    4 strict C2B pull-ups
    6 strict ring dips
    8 pistols/leg

  • WOD Blog | Workout of the day

    WEDNESDAY 02-03-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 20-30 sec top of pull-up hold
    2: 8 box dips
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 24/20″
    Dbl DB/KB push press
    200m run after every round

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 4-7 bar muscle-ups
    2: 20-30 sec L-sit
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 30″
    Strict push-ups
    300m run after every round

  • WOD Blog | Workout of the day

    FRIDAY 10-11-2017

    - by Admin

    HAPPY BIRTHDAY TO EBEN KILLIAN AND MICHELLE AUSTIN!

    LEVEL 1

    A. CONDITIONING

    AMRAP 9:
    1, 3, 5, 7, 9, 11, …..
    Box dips
    Hang power snatch, 43/30

    B. STRENGTH

    Sumo deadlift
    6 x 3, ascending

    LEVEL 2

    A. CONDITIONING

    AMRAP 9:
    1, 3, 5, 7, 9, 11, …..
    Ring dips
    Hang power snatch, 43/30

    B. STRENGTH

    Sumo deadlift
    Build to a heavy double for the day