Posts tagged with ‘conditioning’

  • 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

    MONDAY 23-04-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO LESLEY WRIGHT AND DI DAVIES, AND FOR TODAY TO JORDAN LEWIS, ANN BOOYSEN, RYAN THOMPSON AND OSSAMA AYYOB!

    LEVEL 1

    A. CONDITIONING

    AMRAP 7:
    5 DB snatch/arm, 20/12
    10 DB goblet squats, 20/12

    B. STRENGTH

    1. Back squat
    5 x 5, ascending load

    *Superset

    2. Single arm DB floor press
    5 x 5

    LEVEL 2

    A. CONDITIONING

    30 reps for time:
    Snatch, 61/43kg

    *This is a squat snatch.

    B. STRENGTH

    1. Back squat
    5 x 3, 80%

    *Superset

    2. Single arm DB floor press
    5 x 10

     

  • WOD Blog | Workout of the day

    FRIDAY 20-04-2018

    - by Admin

    PLEASE REMEMBER TO DROP BY FOR OUR AUTUMN THROWDOWN TAKING PLACE AT CFJ EAST, TOMORROW, SATURDAY 21 APRIL FROM 09:30!

    LEVEL 1

    A. STRENGTH TEST 3

    DB floor press
    5RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 kipping leg raises
    9 KB goblet squats, 24/16
    35 single skips

    LEVEL 2

    A. STRENGTH TEST 3

    BB floor press
    3RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 TTB
    9 OHS, 45/30
    35 double unders

  • WOD Blog | Workout of the day

    WEDNESDAY 18-04-2018

    - by Admin

    LEVEL 1

    A1. STRENGTH TEST 2

    Deadlift
    5RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Max duration handstand hold
    1-2 attempts

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    SDHP, 45/30
    Push press, 45/30

    LEVEL 2

    A1. STRENGTH TEST 2

    Deadlift
    3RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Strict deficit HSPU
    1RM (centimeters)
    Work up to your deepest deficit for 1 rep.

    If you can already get shoulders to hands, go for max unbroken reps at that deficit.

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    Power clean, 85/60
    HSPU

  • WOD Blog | Workout of the day

    TUESDAY 17-04-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS PULL/PUSH TEST

    1. Max duration static hang hold
    2. Max duration dip support hold

    B. CONDITIONING TEST 1

    For time:
    100 step up and overs, 24/20″
    75 Single DB shoulder to OH, 12.5/7.5
    50/35 cal. row

    LEVEL 2

    A. GYMNASTICS PULL/PUSH TEST

    Strict ring muscle-ups
    Max reps in 3 minutes

    B. CONDITIONING TEST 1

    For time:
    125 box jump overs, 24/20″ (no lockout needed)
    100 DB shoulder to OH, 20/15
    75/60 cal. row