Posts tagged with ‘burpees’

  • WOD Blog | Workout of the day

    TUESDAY 23-04-2019

    - by Sean Thompson

    Happy Birthday to Ossama Ayoub! Make sure you give him a Birthday Hi-Five when you see him.

    STRENGTH

    FITNESS & PERFORMANCE:

    1. Barbell Z-press 4 x 6
    Superset
    2: Dual DB vertical row 4 x 10

    CONDITIONING

    FITNESS:

    For time:
    80/55 cal. row
    60 single arm DB hang power clean, 22.5/15                                                                                                              40 burpees

    PERFORMANCE:

    For time:
    100/75 cal. row
    60 Dbl DB power cleans, 20/12.5
    40 burpees

     

  • WOD Blog | Workout of the day

    FRIDAY 14-12-2018

    - by Admin

    HAPPY BIRTHDAY TO SIMONE DU PREEZ AND RYAN FARRELL!

    CONDITIONING

    8 rounds for time of:
    12 cal. row
    9 burpees w/ jump to target
    6 Dbl DB power jerks, 25/17.5

  • WOD Blog | Workout of the day

    FRIDAY 16-11-2018

    - by Admin

    HAPPY BIRTHDAY TO ALI MOTALA!

    LEVEL 1

    A: BARBELL CONDITIONING

    With a running clock
    From 0-1 min: Max power cleans at 43/30
    From 1-2 mins: Rest
    From 2-3 min: Max power cleans at 52/35
    From 3-4: Rest
    From 4-5: Max power cleans at 61/43
    From 5-6: Rest
    From 6-8: Max power cleans at 70/52

    B: CONDITIONING

    For time:
    70 KB SDHP, 32/24
    35 burpees

    *Partition the reps up anyhow

    LEVEL 2

    A: BARBELL CONDITIONING

    With a running clock
    From 0-1 min: Max power cleans at 43/30
    From 1-2 mins: Rest
    From 2-3 min: Max power cleans at 52/35
    From 3-4: Rest
    From 4-5: Max power cleans at 61/43
    From 5-6: Rest
    From 6-8: Max power cleans at 70/52

    B: CONDITIONING

    For time:
    50 SDHP, 45/30
    50 kipping ring dips

    *Partition the reps up anyhow

  • WOD Blog | Workout of the day

    SATURDAY 13-10-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    Establish a 3RM in 15 minutes

    These are reset reps, NO TnG. But it must not take longer than 50 secs to complete a set.

    B. CLEAN & JERK

    2 clean + 1 jerk
    Establish a max in 15 minutes

    CROSSFIT

    TENACITY TESTING

    For time:

    4 plate get-ups, 20/10
    400m plate run, 20/10
    5 Zercher plate lunges per leg, 20/10
    50 burpees with jump onto plate
    6 plate shoulder to overhead, 20/10
    600m run (no plate)
    7 overhead plate lunges per leg, 20/10
    70 wall balls, 10/7 to 3m

  • WOD Blog | Workout of the day

    FRIDAY 28-09-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH TEST

    Sumo deadlift
    Establish a 3RM in 20 minutes

    B. CONDITIONING TEST

    4 rounds for time of:
    10 SDHP, 35/20
    12 burpees

    *9 minute cap

    LEVEL 2

    A. LOWER BODY STRENGTH TEST

    Sumo deadlift
    Establish a 1RM in 20 minutes

    B. CONDITIONING TEST

    4 rounds for time of:
    10 power snatch, 43/30
    12 lateral bar burpees

    *9 minute cap