Posts tagged with ‘calories’

  • WOD Blog | Workout of the day

    THURSDAY 05-07-2018

    - by Admin

    ENDURANCE CLUB

    THRESHOLD TESTING

    In 4 minutes:
    50/35 cal. row
    30 slam balls
    Max rep burpees in remaining time

    -Rest 1 minute. Repeat for a total of 3 rounds.

    You are scored on total burpee reps AND also measure the % change in
    reps from first to last round.

    CROSSFIT

    A. ENGINE TEST

    Air bike
    50/40 cal. for time

    B. CONDITIONING TEST 3

    3 rounds for time:
    100m (10 x 10m) KB suitcase carry, 32/24kg
    15 burpees over the KB (same as Open standards)
    100m (10 x 10m) KB goblet carry, 32/24kg
    15 burpees over the KB

  • WOD Blog | Workout of the day

    WEDNESDAY 13-06-2018

    - by Admin

    FIGHT GONE BAD!

    3 rounds of:
    Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
    Sumo deadlift high pulls, 75 lb. (reps)
    Box jumps, 20-inch box (reps)
    Push presses, 75 lb. (reps)
    Row (calories)

    In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

    Work in groups of 5 with each partner starting on a different station.

  • WOD Blog | Workout of the day

    THURSDAY 01-02-2018

    - by Admin

    HAPPY BIRTHDAY TO COACH ZAK NTLANGA, CRAIG HERBET AND BRIAN SMAL!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. W/UP & TECHNIQUE DRILLING

    3 x 10 strokes at max effort

    C. CONDITIONING

    For time:
    2km w/ SR 24
    2 min row at easy pace
    1km w/ SR 26
    1 min row at easy pace
    500m w/ SR 28

    GI JOZI

    Teams of 3

    In 2 minutes  – 3 Rounds p/person ( 18 minutes)
    12/15 cal Ski Erg
    Max Rep Burpees
    ( While one buddy is moving other two move non stop Doing super slow Burpees)

    2 min rest change/ rotate

    In 2 minutes – 3 Rounds p/person ( 18 minutes)
    15/20 cal Air Bike
    Max Rep Wall Balls
    ( While one buddy is moving other two move non stop Doing super slow squats)

     

  • WOD Blog | Workout of the day

    MONDAY 29-01-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO JENIKE AND GREUNING AND MEGAN MACAULAY!

    LEVEL 1

    A. STRENGTH CONDITIONING

    EMOM 15:
    Station 1: 7 KB strict press/arm, AHAFP
    Station 2: 8-10 ring row
    Station 3: 18/12 cal. row

    B. CONDITIONING

    Every 4 minutes x 3 rounds:
    15 floor TTB
    10 UB push press, 40/25
    40 singles

    LEVEL 2

    A. STRENGTH CONDITIONING

    EMOM 15:
    Station 1: 7 KB strict press/arm, AHAFP
    Station 2: 8-10 horizontal ring row
    Station 3: 21/15 cal. row

    B. CONDITIONING

    Every 4 minutes x 3 rounds:
    20 TTB
    10 UB push press, 52/35
    40 DU

  • WOD Blog | Workout of the day

    THURSDAY 11-01-2018

    - by Admin

    HAPPY BIRTHDAY TO SAMMY ERASMUS!

    ENDURANCE CLUB

    A. ROWING SKILLS

    B. WARM-UP/TECHNIQUE DRILLING

    3 x 2 mins w/ 1 min rest

    C. TIME TRIAL

    2km time trial
    Hold a stroke rate of 30 for as long as possible

    Record 3 numbers:
    1: How long you held the 30 SR for
    2: Total time
    3: Average 500m split time

    GI JOZI

    10 rounds
    Teams 3-4 tunnel format
    10/ 15 Cal Air Bike
    15 KB Swings (light & fast- don’t put the bell down)
    2 x 20m sled push