Posts tagged with ‘conditioning’

  • WOD Blog | Workout of the day

    MONDAY 22-01-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO JESSICA MOMBERG AND NTOKOZO MAKHOBA!

    LEVEL 1

    A. STRENGTH

    Sumo deadlift
    5 x 5, ascending

    -Superset with a 20 sec hold in knee tuck

    B. CONDITIONING

    In pairs, EMOM 12:
    Even: 30m Dbl KB OH carry, 20/12
    Odd: 15/12 cal. row

    LEVEL 2

    A. STRENGTH

     

    Sumo deadlift

    Build to a heavy 3 for the day in 6 sets

    -Superset with max unbroken strict TTB

     

    B. CONDITIONING

    In pairs, EMOM 12:
    Even: 30m Dbl KB OH carry, 32/24
    Odd: 18/15 cal. air bike

     

     

  • WOD Blog | Workout of the day

    THURSDAY 18-01-2018

    - by Admin

    HAPPY BIRTHDAY TO COACH COBUS McCABE!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. W/UP & TECHNIQUE DRILLING

    6 x 10 strokes at max effort on a damper setting of 10
    -Rest 20 secs, aim for a consistent split across all 6 sets

    C. CONDITIONING

    2 x 3km w/ 4 min rest
    Stroke rate (SR) for first and second intervals should be 24 & 26

    GI JOZI

    A. CONDITIONING

    10 Rounds For Time:
    20 DB Cleans
    10 Burpee Box Jumps

    B. MIDLINE FINISHER – groups of 4

    3 Rounds
    30 sec weighted plank ( heavy)
    15 x Sit up
    10/10 Russian Twist

  • WOD Blog | Workout of the day

    WEDNESDAY 17-01-2018

    - by Admin

    HAPPY BIRTHDAY TO PARIS PHILLIPOU AND LOURIKA STANDER!

    LEVEL 1

    A. CONDITIONING

    3-6-9-12-15 reps for time of:
    Power snatch, 35/20
    Box HSPU

    3 of each, 6 of each, 9 of each, …..

    *10 min cap

    B. MONOSTRUCTURAL CONDITIONING

    In teams of 3, 3 rounds of:
    Max distance row in 90 secs

    Rest while your buddies go and aim for max distance on each of the 3 efforts.

    LEVEL 2

    A. CONDITIONING

     

    3-6-9-12-15 reps for time of:
    Power snatch, 55/35
    HSPU

    3 of each, 6 of each, 9 of each, …..

    *10 min cap

    B. MONOSTRUCTURAL CONDITIONING

    In teams of 3, 3 rounds of:
    Max distance row in 90 secs

    Rest while your buddies go and aim for max distance on each of the 3 efforts.

  • WOD Blog | Workout of the day

    FRIDAY 12-01-2018

    - by Admin

    A. STRENGTH TEST 3

    Deadlift
    5RM* in 15 minutes

    *Each rep ends at the bottom off the descent (up+down=1 rep). You may NOT TnG. Short pause to reset WITHOUT regripping in between reps.

    5th rep ends after lowering the 5th rep.

    If you dump it does not count!

    LEVEL 1

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 55/40
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

    *5 min cap

    LEVEL 2

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 85/65
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

  • WOD Blog | Workout of the day

    WEDNESDAY 10-01-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS TEST

    Max duration hold in hang
    Max duration hold at top of pull-up
    Max duration hold in dip support

    B. CONDITIONING TEST 3

    5 rounds for time:
    50 single skips
    15 wall balls, 7/5 to 3m
    30 knee tucks

    *20 min cap

    LEVEL 2

    A. GYMNASTICS TEST

    Ring muscle-ups
    1 attempt at max reps

    B. CONDITIONING TEST 3

    5 rounds for time:
    45 DU
    20 wall balls, 10/7 to 3m
    20 TTB rounds for time:

    *20 min cap