Posts tagged with ‘burpees’

  • 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

  • WOD Blog | Workout of the day

    FRIDAY 14-09-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell single leg Romanian deadlift

    5x 5/leg

    Superset with:

    DB bent over rows

    5 x 10, all heavy

    B. CONDITIONING

    EMOM 12:
    1: 14 alt. DB snatch, 20/12.5
    2: 7 burpees
    3: 12/7 cal. row

    LEVEL 2

    A. STRENGTH

    Barbell single leg Romanian deadlift

    5 x 5/leg (across, all heavy)

    Superset with:

    Strict weighted C2B chin-ups

    5 x 5, across

    B. CONDITIONING

    EMOM 12:
    1: 18 alt. DB snatch, 22.5/15
    2: 10 ring dips
    3: 15/9 cal. row

  • WOD Blog | Workout of the day

    MONDAY 27-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    Handstand progressions
    Spend 10 minutes working on HS and HSPU progressions

    B. CONDITIONING

    AMRAP 15:
    10 burpees + 10 ball slams
    15 DB push press
    200m run

    LEVEL 2

    A. GYMNASTICS SKILL

    EMOM 10:
    Even: 1-3 strict muscle-up
    Odd: Figure 8 HS walk (keep it to a small course so you have 20-30 sec rest each round)

    B. CONDITIONING

    AMRAP 15:
    10 burpee pull-ups
    15 push press, 35/20
    400m run