Posts tagged with ‘clean’

  • WOD Blog | Workout of the day

    WEDNESDAY 25-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    2 clean deadlift + 2 hang power clean
    5 sets, ascending

    B. CONDITIONING

    For time:
    10-8-6-4-2-4-6-8-10 reps for time:
    Single arm DB hang power clean, 20/15
    Burpee

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 sec x 5 rounds:
    3 cleans, 75-80% each set

    B. CONDITIONING

    In pairs, for time:
    10-8-6-4-2-4-6-8-10 reps for time:
    Dbl KB (squat) clean, 24/16
    Burpee

    “I clean, you clean, I burpee, you burpee”

  • WOD Blog | Workout of the day

    SATURDAY 24-03-2018

    - by Admin

    HAPPY BIRTHDAY TO MANNY BOYA!

    BARBELL CLUB

    SNATCH

    1. Heavy single in 12 minutes
    2. 3 x 1 at 80% HS

    CLEAN & JERK

    1. Heavy single in 12 minutes
    2. 3 x 1 at 80% HS

    Remember, it’s only a HS if it looks
    good ūüėČ

    This will be the last week of the HS.
    Next week we go back to a complex and the following week is testing.

    GI JOZI

    Teams of 4 –¬†AMRAP 30 minutes

    Plank hold – 30 seconds
    Plate G2O x 15 reps
    Sled Push 60m

    Everyone starts at a different station

  • WOD Blog | Workout of the day

    SATURDAY 17-03-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO CARLIEN MARE!

    BARBELL CLUB

    A. SNATCH

    1. Heavy single in 12 minutes
    2. 3×1 at 75% HS

    B. CLEAN & JERK

    1. Heavy single in 12 minutes
    2. 3×1 at 75% HS

  • WOD Blog | Workout of the day

    SATURDAY 24-02-2018

    - by Admin

    HAPPY BIRTHDAY TO BRADLEY MANGAN!

    BARBELL CLUB

    A. SNATCH

    1 snatch balance + 1 OHS + 1 snatch
    1. Build to max
    2. 2 sets at 85%

    B. CLEAN & JERK

    1 clean + 1 front squat + 1 jerk
    1. Build to max
    2. 2 sets at 85%

    GI JOZI

    In pairs –¬†AMRAP 30:

    Buddy 1 : 500m row (pace setter)

    Buddy 2: AMRAP
    10 Kb swings
    9 air squats
    8 sit ups

    Keep rotating for the 30 mins

  • WOD Blog | Workout of the day

    WEDNESDAY 21-02-2018

    - by Admin

    HAPPY BIRTHDAY TO ADRIAAN MOSTERT AND STEYN DU PLESSIS!

    LEVEL 1

    A. BARBELL CONDITIONING

    EMOM 10:
    1 deadlift + 1 hang power clean + 1 front squat
    Same load across

    B. CONDITIONING

    21-15-9 reps for time of:
    Hang power clean
    Strict push-up*
    *Elevate hands to keep it strict

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 10:

    1 clean, ascending load
    Start heavy, build heavier

    B. CONDITIONING

    21-15-9-6
    Hang power clean, 52/35
    15-12-9-6
    Ring dip