Posts tagged with ‘burpee’

  • WOD Blog | Workout of the day

    THURSDAY 06-06-2019

    - by Sean Thompson

    CONDITIONING

    A: ALTERNATING EMOM 15:

    1: 20-30sec dragon fly hold
    2: 8-12 hinge rows
    3: 30-40 sec HS hold

    B: AMRAP 6:

    12 TTB
    12 DB shoulder to overhead

    Rest 2 minutes

    C: AMRAP 6:

    3 burpee pull-ups
    3 high box jumps

    ENDURANCE CLUB

    ROW

    500m moderate
    500m fast pace
    400m moderate
    400m fast
    300m moderat
    300m fast
    200m moderate
    200m fast
    100m moderate
    100m fast
    And then work your way back to 500m
    in the same manner

  • WOD Blog | Workout of the day

    MONDAY 19-11-2018

    - by Admin

    HAPPY BIRTHDAY TO JULIEN RAJAN!

    LEVEL 1

    A: GYMNASTICS CONDITIONING

    EMOM 10:
    Even: Max kipping pull-ups in 45 sec
    Odd: 30 sec dip support hold

    B: CONDITIONING

    7 rounds for time:
    15/12 cal. row
    12 push press, 30/20
    9 burpee box jumps, 24/20″

    LEVEL 2

    A: GYMNASTICS CONDITIONING

    Even: Max UB ring MU in 45 sec
    Odd: 30 sec L-sit

    B: CONDITIONING

    7 rounds for time:
    21/18 cal. row
    15 DB push press, 22.5/15
    9 burpee box jumps, 24/20″

  • WOD Blog | Workout of the day

    FRIDAY 09-11-2018

    - by Admin

    A: STRENGTH CONDITIONING

    EMOM 10:
    5 TnG push press
    Work at 70-80% effort, same load across

    B: CONDITIONING

    AMRAP 18:
    36 DU
    18 S2O, 55/35
    9 lateral bar 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