Posts tagged with ‘burpee’

  • WOD Blog | Workout of the day

    MONDAY 01-10-2018

    - by Admin

    HAPPY BIRTHDAY TO DAWN STOCKILL!

    A. KETTLE BELL BENT PRESS

    5 x 5/side, ascending

    B. CONDITIONING

    Complete as many rounds as possible in 10 minutes of:
    3 burpee box jump-overs, 24/20″
    3 Dbl Russian swings, 2 x 28/20kg
    6 burpee box jump-overs
    6 Dbl Russian swings
    9 burpee box jump-overs
    9 Dbl Russian swings
    Etc.

     

  • WOD Blog | Workout of the day

    THURSDAY 20-09-2018

    - by Admin

    HAPPY BIRTHDAY TO GIANCARLO CARROZZO!

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 10:
    Even: 14 hollow rocks
    Odd: Single skips for the entire minute

    B. CONDITIONING

    2000m row time trial
    Rest 6 minutes
    1000m row time trial

    C. ACCESSORY

    3 sets of:
    8 glute bridges off a box per side
    4 med ball windmills per side

    *No rest between sets

    CROSSFIT

    5 rounds of:
    1 min: Air bike
    1 min: DB bear crawl
    1 min: Row
    1 min: Burpee
    1 min: Ski-erg or ball slams

    Rest 5 minutes, then,

    4 sets of:
    8 landmine rows per side
    8 glute bridges off a box per side
    4 med ball windmills per side

    *No rest between sets

  • WOD Blog | Workout of the day

    WEDNESDAY 01-08-2018

    - by Admin

    LEVEL 1

    A. CONDITIONING

    For time:
    55/45 cal. row
    55 lateral bar burpees
    25 thrusters, 20/15

    B. MIDLINE

    Long plank
    5 x 60 second hold

    LEVEL 2

    A. CONDITIONING

    For time:
    75/65 cal. bike
    50 burpee box jumps, 24/20″
    25 DB thrusters 25/15

    B. MIDLINE

    Long plank
    5 x 60 second hold

  • WOD Blog | Workout of the day

    WEDNESDAY 25-07-2018

    - by Admin

    LEVEL 1

    A. LOWER/UPPER BODY STRENGTH

    Sumo deadlift
    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    Tempo box dips
    5 @ 3112

    B. CONDITIONING

    25-15-10 reps for time of:
    Alt. DB snatch, 22.5/15
    Burpee

    LEVEL 2

    A. LOWER/UPPER BODY STRENGTH

    Sumo deadlift
    Build to your heaviest 3 for the day in 7 sets

    -Superset with:

    Strict tempo dips
    Max @ 3112

    B. CONDITIONING

    25-15-10 reps for time of:
    KB snatch, 24/16
    Deficit HSPU

  • WOD Blog | Workout of the day

    THURSDAY 28-06-2018

    - by Admin

    ENDURANCE CLUB

    8 x 30 on : 30 off at each station
    Ski
    Burpee
    Row
    Double under

    You must complete all 8 intervals before moving to the next station.

    There is no added rest between stations.

    CROSSFIT

    5 giant sets of:
    Max strict tempo push-ups (3012)
    15 Renegade rows/arm
    60 sec Farmer’s carry hold, heavy

    -Rest 90 seconds between sets

    Then,
    5 rounds, each for time of:
    21/15 cal. air bike
    20m sled push, hands high
    20m sled push, hands low

    *Sled load should be moderate. Light enough to go without rest, heavy
    enough to make the last 5m really slow