Posts tagged with ‘deadlift’

  • WOD Blog | Workout of the day

    FRIDAY 15-06-2018

    - by Admin

    HAPPY BIRTHDAY TO RAYMOND GONCALVES AND JACO DE BEER!

    LEVEL 1

    A. STRENGTH

    Sumo deadlift

    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    5 assisted chin-ups

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    KB SDHP, 24/16
    Push-ups

    LEVEL 2

    A. STRENGTH

    Sumo deadlift

    Build to your heaviest 3 for the day in 6 sets

    -Superset with:

    8 chin-ups

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    DB squat clean, 25/15
    HSPU

  • WOD Blog | Workout of the day

    SATURDAY 09-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull
    2 hang snatch
    1 snatch

    Build to a heavy set of the complex

    B. CLEAN & JERK

    1 clean
    2 front squats
    1 jerk

    Build to a heavy set of the complex

    GI JOZI

    LEVEL 1

    4 rounds of
    10/8 Cal ski erg
    15 Russian kb swings (24/16)
    15 Ball slams (10/7)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (10/5)
    3 min burpees
    * stagger start tunnel format

    5 x 150m sprint
    Rest 1:1

    LEVEL 2

    4 rounds for time
    15/12 Cal bike
    15 American swings (28/20)
    15 Ball slams (15/10)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (15/10)
    3 min burpees
    * stagger start tunnel format

    5 x 200m sprint
    Rest 1:1

  • WOD Blog | Workout of the day

    FRIDAY 08-06-2018

    - by Admin

    LEVEL 1

    A. STRENGTH CONDITIONING

    Single leg Romanian deadlift (barbell)
    5 x 5/leg

    -Superset with:

    15 Double DB bent over rows

    B. CONDITIONING

    5 rounds for time:
    9 cal. row
    12 Knee tucks
    15 wall balls, 7/5 to 3m

    LEVEL 2

    A. STRENGTH CONDITIONING

    Single leg Romanian deadlift (barbell)
    5 x 5/leg

    -Superset with:

    15 Double DB bent over rows

    B. CONDITIONING

    5 rounds for time:
    10 cal. bike
    15 TTB
    20 wall balls, 10/7 to 3m

  • WOD Blog | Workout of the day

    WEDNESDAY 16-05-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    1 snatch DL + 3 hang power snatch

    B. CONDITIONING

    30-20-10 reps of:
    Alt. DB snatch, 20/15
    Box jumps, 24/20″

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    2 snatch, 80-85%

    B. CONDITIONING

    9-15-21 reps of:
    Snatch, 52/35
    Box jump over, 24/20″

    *Squat snatch

  • 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”