Posts tagged with ‘community’

  • WOD Blog | Workout of the day

    SATURDAY 17-02-2018

    - by Admin

    HAPPY BIRTHDAY TO LESLEY GRANT AND IMTIAZ DESAI!

    BARBELL CLUB

    A. CLEAN & JERK

    1 power clean + 1 clean + 1 jerk
    Build to a heavy set

    B. SNATCH

    1 power snatch + 1 snatch push press + 1 snatch
    Build to a heavy set

    GI JOZI

  • WOD Blog | Workout of the day

    THURSDAY 15-02-2018

    - by Admin

    HAPPY BIRTHDAY TO MARTIN MACPHAIL AND BIANCA PAOLINI!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. CONDITIONING

    3 x 1500m w/ 3 min rest
    Stroke Rate: 20, 22, 24

    GI JOZI

    In groups of 3: 1 person at each station,

    Work for 3 minutes , rest 30 seconds

    AMRAP1 – 3 minutes

    6 Push ups
    8 Box Jumps
    9 Ball Slams

    AMRAP 2 – 3 minutes

    30 double unders/60 singles
    15 sit ups

    AMRAP 3 – 3 minutes

    100m run
    15 dbl DB push press (light and fast)

    Complete all three AMRAP’s – REST 2 minutes

    * Repeat for a total of 3 rounds

     

  • WOD Blog | Workout of the day

    THURSDAY 08-02-2018

    - by Admin

    HAPPY BIRTHDAY TO FILIPE VISEU!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. CONDITIONING

    8 x 250m sprints w/ 2 min rest
    – All intervals should be AT LEAST the same split as your 2km PB
    – SR should be 32-34

    GI JOZI

    In Pairs: 2 ROUNDS

    AMRAP 5:
    Relay sprints: alternate every 20- 40m

    Rest 1 minute

    AMRAP 5:
    Alternating – 1 person finishes the round, then swap
    5 push ups
    10 sit ups
    15 air squats

    Rest 1 minute:

    AMRAP 5:
    Skipping- alternate every 50 singles or 30 doubles

    Rest 1 minute:

  • WOD Blog | Workout of the day

    MONDAY 05-02-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO TANIA DOBSON AND PIETER HENNING!

    LEVEL 1

    A. STRENGTH CONDITIONING

    EMOM 16:
    1: 8 weighted reverse lunges/leg, DB/KB (sets across, heavy)
    2: 2 rope climbs, 4m
    3: 30m sled push, heavy
    4: Rest

    B. CONDITIONING

    AMRAP 14:
    30m Farmer’s carry, heavy but unbroken
    15 burpees

    LEVEL 2

    A. STRENGTH CONDITIONING

    EMOM 16:
    1: 8 Bulgarian split squat/leg, DB/KB (sets across, heavy)
    2: 2 legless rope climbs, 5m
    3: 30m sled push, heavy
    4: Rest

    B. CONDITIONING

    AMRAP 14:
    30m Dbl KB front rack carry, 24/16
    20 burpees

  • 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)