Posts tagged with ‘burpee’

  • WOD Blog | Workout of the day

    WEDNESDAY 25-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    2 clean deadlift + 2 hang power clean
    5 sets, ascending

    B. CONDITIONING

    For time:
    10-8-6-4-2-4-6-8-10 reps for time:
    Single arm DB hang power clean, 20/15
    Burpee

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 sec x 5 rounds:
    3 cleans, 75-80% each set

    B. CONDITIONING

    In pairs, for time:
    10-8-6-4-2-4-6-8-10 reps for time:
    Dbl KB (squat) clean, 24/16
    Burpee

    “I clean, you clean, I burpee, you 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