Posts tagged with ‘conditioning’

  • WOD Blog | Workout of the day

    FRIDAY 14-12-2018

    - by Admin

    HAPPY BIRTHDAY TO SIMONE DU PREEZ AND RYAN FARRELL!

    CONDITIONING

    8 rounds for time of:
    12 cal. row
    9 burpees w/ jump to target
    6 Dbl DB power jerks, 25/17.5

  • WOD Blog | Workout of the day

    WEDNESDAY 12-12-2018

    - by Admin

    HAPPY BIRTHDAY TO JENNY-LEE ERASMUS!

    LEVEL 1

    A: STRENGTH

    Overhead reverse lunge
    5 x 5/leg

    B: CONDITIONING

    For time:
    21 power snatch, 35/20
    42 air squats
    15 power snatch
    30 air squats
    9 power snatch
    18 air squats

    LEVEL 2

    A: STRENGTH

    Overhead squat
    Build to a heavy single in 20 minutes

    Work from racks and either push jerk or split jerk from the back to get it overhead. Do not attempt to push press.

    B: CONDITIONING

    For time:
    21 power snatch, 35/20
    42 air squats
    15 power snatch
    30 air squats
    9 power snatch
    18 air squats

  • WOD Blog | Workout of the day

    MONDAY 10-12-2018

    - by Admin

    HAPPY BIRTHDAY TO DEON ENGELBRECHT !

    A: CONDITIONING

    200m run
    15 UB wall balls, 20/14lbs to 3m
    10 C2B pull-ups

    Every 4 minutes x 4 rounds

    B: STRENGTH

    Push press
    Build to your heaviest TnG 5 for the day

  • WOD Blog | Workout of the day

    MONDAY 03-12-2018

    - by Admin

    HAPPY BIRTHDAY FOR SATURDAY TO COACH TAYLA ROHLANDT, FOR SUNDAY TO DEAN REIS, AND FOR TODAY TO KATHY MORIARTY!

    LEVEL 1

    A: BARBELL CONDITIONING

    Hang power clean + front squat
    5 sets of (1+1)x3

    B: CONDITIONING

    5 rounds for time of:
    15 hang clean, 61/43
    30 push-ups

    LEVEL 2

    A: BARBELL CONDITIONING

    Hang clean
    Build to a heavy triple

    B: CONDITIONING

    5 rounds for time of:
    15 hang clean, 61/43
    30 push-ups

  • WOD Blog | Workout of the day

    MONDAY 19-11-2018

    - by Admin

    HAPPY BIRTHDAY TO JULIEN RAJAN!

    LEVEL 1

    A: GYMNASTICS CONDITIONING

    EMOM 10:
    Even: Max kipping pull-ups in 45 sec
    Odd: 30 sec dip support hold

    B: CONDITIONING

    7 rounds for time:
    15/12 cal. row
    12 push press, 30/20
    9 burpee box jumps, 24/20″

    LEVEL 2

    A: GYMNASTICS CONDITIONING

    Even: Max UB ring MU in 45 sec
    Odd: 30 sec L-sit

    B: CONDITIONING

    7 rounds for time:
    21/18 cal. row
    15 DB push press, 22.5/15
    9 burpee box jumps, 24/20″