Posts tagged with ‘deadlift’

  • WOD Blog | Workout of the day

    WEDNESDAY 05-06-2019

    - by Sean Thompson

    HAPPY BIRTHDAY DAVID PAROPOULOS, KERUSHA REDDY AND ROMIO KARAM!

    A: STRENGTH

    A: SUMO DEADLIFT

    Build to your heaviest RESET 3 for the
    day in 5 sets

    B: CONDITIONING

    3 rounds for time:
    15 DB snatch, left
    50m DB waiter’s carry, left
    75 singles
    15 DB snatch, right
    50m DB waiter’s carry, right
    150 singles

    LEVEL 2

    3 rounds for time:
    15 KB snatch, left
    50m KB waiter’s carry, left
    75 DU
    15 KB snatch, right
    50m KB waiter’s carry, right
    100 singles

  • WOD Blog | Workout of the day

    MONDAY 20-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY FOR SUNDAY MARLISE MOLLER!

    A: STRENGTH

    SINGLE LEG ROMANIAN DEADLIFT

    5 x 5 per leg, all heavy

    B: CONDITIONING

    AMRAP 20:
    50m heavy front carry*
    40 Russian swings, 32/24
    30/21 cal. bike / row / 400m run
    20 burpees

    *This can be a D-ball, sandbag, KB,
    plate, stone, or your buddy….

  • WOD Blog | Workout of the day

    WEDNESDAY 28-11-2018

    - by Admin

    LEVEL 1

    A: BARBELL CONDITIONING

    EMOM 12:
    3 clean deadlifts
    2 hang power clean
    1 hang clean

    No resetting between lifts. Same load across

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    Russian swing, 32/24
    Box jump over, 24/20

    LEVEL 2

    A: BARBELL CONDITIONING

    EMOM 12:
    1 set of the complex:
    1 clean deadlift
    1 hang clean
    1 power clean
    1 front squat

    No resetting. Increase load each round.

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    KB snatch, 24/16
    Lateral box jump over, 24/20″

    *Switch hands as often as you want to on the snatch

  • WOD Blog | Workout of the day

    TUESDAY 13-11-2018

    - by Admin

    HAPPY BIRTHDAY TO SONIA VAN DER MERWE!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 30-40 sec handstand hold
    Odd: 3-5 box HSPU

    B: STRENGTH CONDITIONING

    8 supersets
    5 sumo deadlift, ascending
    10 DB Z-press, all heavy

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:

    Even: 20 sec freestanding HS balance, stick to 1 sqm

    Odd: 2-4 Freestanding HSPU attempts with a kip

    B: STRENGTH CONDITIONING

    8 supersets:
    2 sumo deadlift, ascending
    Max strict + max kipping HSPU

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

  • WOD Blog | Workout of the day

    MONDAY 12-11-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO NICK THEMISTOCLEOUS, AND FOR TODAY TO CECILE FINE!

    LEVEL 1

    A: BARBELL CONDITIONING

    Snatch deadlift + hang power snatch +power snatch
    6 sets, ascending load

    B: CONDITIONING

    AMRAP 6:
    6 box jumps, 20″
    6 Alt. DB snatch, 22.5/15

    LEVEL 2

    A: BARBELL CONDITIONING

    TnG power snatch
    Build to a heavy triple

    B: CONDITIONING

    AMRAP 6:
    3 box jumps, 30/24″
    6 power snatch, 61/43