Posts tagged with ‘burpees’

  • WOD Blog | Workout of the day

    FRIDAY 07-06-2019

    - by Sean Thompson

    LEVEL 1

    STRENGTH

    POWER CLEAN + FRONT SQUAT

    5 x 3, ascending load

    LEVEL 2

    CLEAN

    Build to a heavy TnG triple in 15 minutes

    CONDITIONING

    LEVEL 1

    ELIZABURPEE

    21-15-9 reps for time of:
    Front squats
    Lateral bar burpees

    LEVEL 2

    ELIZABETH

    21-15-9 reps for time of:
    Squat cleans, 61/43
    Ring dips

  • WOD Blog | Workout of the day

    MONDAY 20-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY FOR SUNDAY MARLISE MOLLER!

    A: STRENGTH

    SINGLE LEG ROMANIAN DEADLIFT

    5 x 5 per leg, all heavy

    B: CONDITIONING

    AMRAP 20:
    50m heavy front carry*
    40 Russian swings, 32/24
    30/21 cal. bike / row / 400m run
    20 burpees

    *This can be a D-ball, sandbag, KB,
    plate, stone, or your buddy….

  • 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