Posts tagged with ‘box jump’

  • WOD Blog | Workout of the day

    MONDAY 17-07-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO DYLAN CORREIA AND MARIETTE VAN NIEKERK!

    A. CONDITIONING

    5 rounds for reps of:
    1 minute of box jumps, 24/20″
    1 minute of DB thrusters (L1: 15/10kg; L2: 22.5/15kg)
    1 minute of rowing (calories)

    Rest 1 minute between rounds

    Post total reps completed to comments.

    *Work in teams of 3 and rotate stations.

    B. ACCESSORY

    3 sets of:
    12 strict knees-to-elbows

  • WOD Blog | Workout of the day

    THURSDAY 15-06-2017

    - by Admin

    GI JOZI

    In pairs: 6 Rounds:

    Buddy 1: 2 min – max distance row
    Buddy 2 : 2 min AMRAP:

    10 KB swings
    20 double unders/40 singles

    Then swap stations – Rest 2 minutes between rounds

    * 1 round is done when both buddies complete both stations

    ENDURANCE CLUB

    A. RUNNING INTERVALS

    6 rounds of:
    Shuttle sprints
    0-10 and back
    0-20 and back
    0-30 and back

    Rest 90s between rounds.

    B. LOWER LIMB ENDURANCE

    3 rounds for time of:
    30 cal airbike
    20 box jump overs, 30/24″
    10 goblet squats (AHAP)

    PLEASE NOTE THAT WE WILL BE CLOSED FOR THE PUBLIC HOLIDAY ON 16 JUNE 2017!

    CLASSES WILL RESUME AS NORMAL ON SATURDAY 17 JUNE 2017

  • WOD Blog | Workout of the day

    MONDAY 24-04-177

    - by Admin

    HAPPY BIRTHDAY TO CARYL MISSELBROOK, HANROUX DU PLOOY, AND JORDAN LEWIS FOR SUNDAY AND TO CLAIRE HOLLICK FOR TODAY!

    LEVEL 1

    A. BARBELL CONDITIONING

    1 snatch deadlift + 2 hang snatch
    5 sets across

    B. CONDITIONING

    5 rounds of:
    Max rep 24/20″ box jumps in 1 min
    Max rep 35/20 OHS in 1 min
    1 min rest

    *There is no rest between movements

    LEVEL 2

    A. BARBELL CONDITIONING

    Snatch
    3-3-3-3-3, ascending

    B. CONDITIONING

    5 rounds of:
    Max rep 24/20″ box jumps in 1 min
    Max rep 61/43 OHS in 1 min
    1 min rest

    *There is no rest between movements

  • WOD Blog | Workout of the day

    WEDNESDAY 08-02-17

    - by Admin

    HAPPY BIRTHDAY TO FILIPE VISEU!

    A. CONDITIONING

    3 rounds for max reps of:
    Air squat
    Box jump, 24/20″
    Burpee
    10m sled push
    Calorie row

    In this workout you move from each station after 1 minute, “FGB” style.

    Rest 1 minute between rounds.

    B. PREHAB

    Front lever (dragon flag)
    6×4 reps w/ a 2 sec hold

  • WOD Blog | Workout of the day

    SATURDAY 20-01-17

    - by Admin

    GI JOZI

    A. ENDURANCE

    In Team of 5
    10min Row for max Distance.

    B. CONDITIONING

    10 Rounds of
    In 90 sec work:30 sec rest
    10 x Box Jump (24/20) then
    AMRAP Burpee

    Score = Total Burpees done

     

    BB CLUB

    WEEK 2 of 12

    A. SNATCH

    1 rep OTM x 5 at each load:
    73%
    78%
    83%

    B. CLEAN & JERK

    1 rep OTM x 5 at each load:
    73%
    78%
    83%

    Rest 1 minute between each load change.

    This will be an ‘on the minute’ cycle to develop consistency in the classic lifts.
    A failed lift is still a rep. Do not reattempt in the minute.