Posts tagged with ‘burpee’

  • 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

  • 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