Posts tagged with ‘burpees’

  • WOD Blog | Workout of the day

    WEDNESDAY 13-09-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall
    – Kicking up with a spotter

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – If you are able to HSW, 10m every 90sec x 10 rounds
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)

  • WOD Blog | Workout of the day

    THURSDAY 31-08-2017

    - by Admin

    GI JOZI

    A. CONDITIONING

    5 Rounds for time:

    400m run
    21 KB Swings 24/16
    15 Burpees
    9 DB Thrusters 25/15

    B. SUPPLEMENTARY

    Arm bar
    3 x 5 reps per side
    hold for 5 seconds

    ENDURANCE CLUB

    In teams of 2 for time:

    800m sled push for time (divide up as you choose)
    Straight into an 800m run

    *Clock stops when both partners are home.

     

  • WOD Blog | Workout of the day

    TUESDAY 22-08-2017

    - by Admin

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    In 2 minutes:
    8 toes-to-KB (on the floor)
    8 power jerks, 45/25
    Max rep burpees in the remaining time

    Rest 1 minute. Repeat for a total of 6 rounds

    B. ODD OBJECT CONDITIONING

    For time:
    100m KB OH carry, left arm (L1: 16/12; L2: 24/16)
    100m KB OH carry, right arm

    *5 min cap

    LEVEL 2

    A. CONDITIONING

    In 2 minutes:
    8 TTB
    4 power jerks, 80/60
    Max rep burpees in the remaining time

    Rest 1 minute. Repeat for a total of 6 rounds

    B. ODD OBJECT CONDITIONING

    For time:
    100m KB OH carry, left arm (L1: 16/12; L2: 24/16)
    100m KB OH carry, right arm

    *5 min cap

    GI JOZI

    For time:

    Buy in: 1km row

    Then:
    50 Goblet Squats
    40 Sit ups- with ball
    30 Push ups-on dumbells
    20 Pull ups
    10 x 10m shuttle sprints
    Then go back up the ladder – 20 pull ups, 30 push etc

    Cash out: 150 double unders/ 300 singles
    * Start in teams of 2 or 3- whoever starts on the row must be off by 4:30- next person start at 5 mins.

  • WOD Blog | Workout of the day

    SATURDAY 19-08-2017

    - by Admin

    HAPPY BIRTHDAY TO DARIUS DEMBSKY AND GREG BRYANT!

     

    GI JOZI

    A. MIDLINE

    8 x 20s:10s
    Hollow Rocks

    B. CONDITIONING

    For time:
    50 Lateral Jump 1m/75cm
    50 Ball Slams 15/10
    50 Jack Knives (V-Ups)
    50 wall-ball shots, 15kg/10kg
    50 burpees

    25min Cap

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2
    3×2, 80%

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1
    3×2+1, 80%

  • WOD Blog | Workout of the day

    THURSDAY 17-08-2017

    - by Admin

    GI JOZI

    A. MIDLINE

    Buddy leg throws
    – 6 rounds each, of 15 – 20 reps
    – Keep legs off the ground

    B. CONDITIONING

    In pairs: one buddy works while one rests

    7 Rounds:
    In two minutes:
    200m run
    10 burpees
    Max Rep DB Goblet Squat (single DB)

    Rest 2 min

    *Scale run and/or burpees to ensure 7-10 wall balls

    ENDURANCE CLUB

    A. SHORT RUNNING INTERVALS

    5 x (50m easy-150m all out) w/ 30sec rest

    Rest 3 minutes

    5 x (50m easy-50m all out) w/ 20 sec rest

    Rest 2 minutes

    5 x (60m shuttle sprint, 0-30m and back) w/ 10 sec rest

    B. ROWING STROKE PYRAMID

    Stroke pyramid: 10/20/30/40/50/40/30/20/10
    Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10.