Posts tagged with ‘burpees’

  • 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

  • WOD Blog | Workout of the day

    FRIDAY 24-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Back squat
    4 x 10, across–all heavy

    B. CONDITIONING

    3 rounds for time:
    10 box jump overs, 24/20″
    20 Russian swings, 32/20kg

    LEVEL 2

    A. STRENGTH

    Back squat
    5-5-3-3-2-2-2-2
    Building to your heaviest 2 for the day

    B. CONDITIONING

    3 rounds for time:
    10 box jump overs, 30/24″
    10 Dbl KB hike squat cleans, 24/16

  • WOD Blog | Workout of the day

    MONDAY 16-07-2018

    - by Admin

    HAPPY BIRTHDAY TO DYLAN CORREIA!

    LEVEL 1

    A. LOWER BODY STRENGTH TEST 1

    Sumo deadlift
    Establish a 3RM in 20 minutes

    B. CONDITIONING TEST 1

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

    *9 minute cap

    LEVEL 2

    A. LOWER BODY STRENGTH TEST 1

    Sumo deadlift
    Establish a 1RM in 20 minutes

    B. CONDITIONING TEST 1

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

    *9 minute cap

  • WOD Blog | Workout of the day

    FRIDAY 13-07-2018

    - by Admin

    A. MIDLINE

    Front lever tuck negative

    5 x 3

    B. CONDITIONING

    LEVEL 1

    Seven 1-minute rounds of:
    3 front squats, 52/35
    5 burpees
    Max reps of ball slams

    Rest 2 minutes between rounds.

    LEVEL 2

    Seven 1-minute rounds of:
    85/61. thrusters, 3 reps
    7 burpees
    Max reps of C2B pull-ups

    Rest 2 minutes between rounds.