Posts tagged with ‘conditioning’

  • WOD Blog | Workout of the day

    FRIDAY 17-11-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    In pairs, 12 rounds of:
    20 second static hang
    Max rep strict push-ups
    *While buddy 1 hangs the other does push-ups. Rotate for 12 rounds each.

    B. CONDITIONING

    3 rounds, each for time, of:
    21/18 cal. row
    15 shoulder-to-OH (L1: 35/20; L2: 52/35)
    9 pull-ups (ring rows)

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    In pairs, 30 reps each of:
    Bar muscle-ups

    *I go you go as fast as possible

    B. CONDITIONING

    3 rounds, each for time, of:
    21/18 cal. row
    15 shoulder-to-OH (L1: 35/20; L2: 52/35)
    9 pull-ups (ring rows)

  • WOD Blog | Workout of the day

    THURSDAY 16-11-2017

    - by Admin

    HAPPY BIRTHDAY TO ALI MOTALA!

    ENDURANCE CLUB

    A. RUNNING SKILL

    B. CONDITIONING

    4 x 1 000m w/ 3 min rest

    C. ACCESSORY

    3 rounds for quality:
    10 plate get-ups
    15 toes-to-KB (like a TTB on the floor)
    20 air squats

    GI JOZI

    A. CONDITIONING

    7 Rounds OF 45sec work 15 sec rest

    Ski Erg Calories
    Lunges
    DU / Skipping
    V- Up / Tuck Up
    Candlestick to Handstand

  • WOD Blog | Workout of the day

    TUESDAY 14-11-2017

    - by Admin

    HAPPY BIRTHDAY TO ROXANNE CLARK!

    CROSSFIT

    A. CONDITIONING

    7 rounds for time:
    200m run carrying one dumbbell (L1: 15/10; L2: 25/15)
    10 burpee box jump overs, 24/20″
    20 alt. DB power snatches

    GI JOZI

    A. CONDITIONING

    FGB Style – 5 Rounds

    Station 1: Calorie Row
    Station 2: Plate Ground to Overhead
    Station 3: Abmat Sit ups
    Station 4: Hurdle Jumps
    Rest 1 minute

    B. ACCESSORY

    In Groups of 4 – 10 min AMRAP

    Max Distance Sled Push

  • WOD Blog | Workout of the day

    MONDAY 13-11-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO CECILE FINE, GAVIN SCHMIDT AND NATALIA STOJILKOVIC!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang snatch
    6 x 3, ascending

    B. CONDITIONING

    For time:
    20 power snatches @ 75-80% of today’s hang snatch max

    LEVEL 2

    A. BARBELL CONDITIONING

    Hang snatch
    8 x 1, ascending

    B. CONDITIONING

    For time:
    20 power snatches @ 75-80% of today’s hang snatch max

  • WOD Blog | Workout of the day

    WEDNESDAY 08-11-2017

    - by Admin

    HAPPY BIRTHDAY TO LINDA LIEBENBERG!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand push-up progressions
    Work on:
    – Wall walks and full body tension
    – Eccentric loading
    – Better positions on the box/pike

    B. CONDITIONING

    EMOM 12 minutes:
    Odd: 55 single skips
    Even: Max DB thrusters in 30 sec

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Freestanding handstand push-ups
    – Work on strict and kipping

    B. CONDITIONING

    EMOM 12 minutes:
    Odd: 55 double unders
    Even: Max DB thrusters in 30 sec