Posts tagged with ‘burpee’

  • WOD Blog | Workout of the day

    THURSDAY 18-01-2018

    - by Admin

    HAPPY BIRTHDAY TO COACH COBUS McCABE!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. W/UP & TECHNIQUE DRILLING

    6 x 10 strokes at max effort on a damper setting of 10
    -Rest 20 secs, aim for a consistent split across all 6 sets

    C. CONDITIONING

    2 x 3km w/ 4 min rest
    Stroke rate (SR) for first and second intervals should be 24 & 26

    GI JOZI

    A. CONDITIONING

    10 Rounds For Time:
    20 DB Cleans
    10 Burpee Box Jumps

    B. MIDLINE FINISHER – groups of 4

    3 Rounds
    30 sec weighted plank ( heavy)
    15 x Sit up
    10/10 Russian Twist

  • WOD Blog | Workout of the day

    WEDNESDAY 06-12-2017

    - by Admin

    HAPPY BIRTHDAY TO LUCA LUPATO!

    LEVEL 1

    A. CONDITIONING

    3 rounds for time of:
    Run 400 meters
    35/25 power snatch, 12 reps
    12 burpee pull-ups

    *12 min cap

    B. STRENGTH

    Strict pull-ups
    5 x max reps
    *Scale to either eccentric or assisted

    LEVEL 2

    A. CONDITIONING

    3 rounds for time of:
    Run 400 meters
    52/35 power snatch, 12 reps
    6 ring muscle-ups

    B. STRENGTH

    Strict weighted pull-ups
    Build to your heaviest 5 for the day

  • WOD Blog | Workout of the day

    THURSDAY 02-11-2017

    - by carl

    G.I. JOZI

    2 Rounds of:

    Amrap 3
    Ski Erg 8/10 Cal
    Russian Twist 10/10
    Rest/ Rotate 1min

    Amrap 3
    Bike 10/12 cal
    Box Jumps 10
    Rest/ Rotate 1min

    Amrap 3
    Row 12/15 cal
    KB Headcutter 10
    Rest/ Rotate 1min

    Amrap 3
    DU/ Skip 25/50
    Plate Sit up and Press x10
    Rest/ Rotate 1min

  • WOD Blog | Workout of the day

    TUESDAY 31-10-2017

    - by carl

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Max burpee pull-ups in 7 minutes

    B. CONDITIONING

    For time:
    75 knee tucks
    50 wall balls, 7/5 to 3m

    *10 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Max dynamic ring muscle-ups in 7 minutes
    *Scale to max kipping pull-ups and dips

    B. CONDITIONING

    For time:
    50 TTB
    75 wall balls, 10/3 to 3m

    *10 min cap

  • WOD Blog | Workout of the day

    THURSDAY 23-03-17

    - by Admin

    HAPPY BIRTHDAY TO MATTHEW MACFARLANE!

     

    GI JOZI

    45 sec Work: 15 sec Rest

    8 rounds p/movement

    Cyclone Air Bike
    Dumbell Thrusters (light and fast)
    Burpee Hurdle Jumps
    Med Ball Throw Sit Ups

    Rotate every interval.

    ENDURANCE CLUB

    Rowing

    10 km time trial

    When you set the monitor up, press the top right button. That gives you the most detailed display.

    Aside from recording your total time, you need to also record your average split time for the 5 km. That’s your average 500 m split time.