Posts tagged with ‘clean’

  • WOD Blog | Workout of the day

    SATURDAY 29-09-2018

    - by Admin

    HAPPY BIRTHDAY TO RAFAELA GROTTIS, RENE JANSE VAN RENSBURG, ROB RENZ AND HERMAN VAN DEN BERGH!

    BARBELL CLUB

    A. SNATCH

    Establish a 2RM hang snatch in 15 minutes

    B. CLEAN & JERK

    1 hang clean + 2 jerk
    Establish a max in 20 minutes

    GI JOZI

    “Kelly”

    5 rounds for time of:
    400m run
    30 box jumps, 24″
    30 wall balls, 20/14lbs

  • WOD Blog | Workout of the day

    MONDAY 10-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZULEIKHA CAJEE !

    LEVEL 1

    A. BARBELL CONDITIONING

    Halting power clean
    5 x 3
    Pause for 2 sec at 2 inches above knee

    B. CONDITIONING

    AMRAP 10:
    6 hang power clean
    12 reverse lunges

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    Build to a heavy 3 (1.1.1) in 15 minutes

    B. CONDITIONING

    AMRAP 10:
    10 power clean, 52/35
    10 front rack reverse lunges, 52/35

  • WOD Blog | Workout of the day

    SATURDAY 28-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    3 position snatch (hi hang – above knees – below knees)
    6 sets, 60-65%

    B. CLEAN

    3 position clean (hi-hang – above knees – ground)
    6 sets, 60-65%

    C. JERK

    Power jerk + jerk
    5 x (2+1), 65-70% jerk

    GI JOZI

    Chipper

    FOR TIME:

    Row OR Run OR Ski Erg 1000m
    120 Air squats
    100 plank row with DB (in total)
    80 kb swings
    60 kb good mornings
    40 jump lunge (total)
    Row OR Run OR Ski Erg 1000m

    42 min cap

  • WOD Blog | Workout of the day

    WEDNESDAY 11-07-2018

    - by Admin

    A. ODD OBJECT CONDITIONING

    Zercher barbell clean
    8 x 3, ascending load

    B. LOWER BODY ACCESSORY WORK

    Straddle glute hold
    5 x 30 sec hold

  • WOD Blog | Workout of the day

    SATURDAY 09-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull
    2 hang snatch
    1 snatch

    Build to a heavy set of the complex

    B. CLEAN & JERK

    1 clean
    2 front squats
    1 jerk

    Build to a heavy set of the complex

    GI JOZI

    LEVEL 1

    4 rounds of
    10/8 Cal ski erg
    15 Russian kb swings (24/16)
    15 Ball slams (10/7)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (10/5)
    3 min burpees
    * stagger start tunnel format

    5 x 150m sprint
    Rest 1:1

    LEVEL 2

    4 rounds for time
    15/12 Cal bike
    15 American swings (28/20)
    15 Ball slams (15/10)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (15/10)
    3 min burpees
    * stagger start tunnel format

    5 x 200m sprint
    Rest 1:1