Posts tagged with ‘double unders’

  • WOD Blog | Workout of the day

    WEDNESDAY 24-04-2019

    - by Sean Thompson

    STRENGTH

    FITNESS & PERFORMANCE:

    Single Leg Romanian Deadlift 5 X 8/leg

    CONDITIONING 

    FITNESS & PERFORMANCE:

    4 rounds for time:
    100m Dbl KB overhead carry, AHAP
    75 DU

  • WOD Blog | Workout of the day

    THURSDAY 15-11-2018

    - by Admin

    ENDURANCE CLUB

    A: WARM-UP

    20 walking lunges
    10 single leg glute bridges
    5 sissy squats
    100m run
    3 sets

    B: CONDITIONING

    EMOM 30:
    1: 20/15 cal. row
    2: 15/10 cal. ski
    3: 55 double unders

    CROSSFIT

    A: STRENGTH CONDITIONING

    5 giant sets of:
    8 barbell split squats/leg, AHAP, hi-bar position on back
    10 hip thrusts w/ a 3 sec hold at the top, use a plate or DB
    12 sissy squats

    B: ODD OBJECT CONDITIONING

    AMRAP 15:
    30m Dbl DB front rack carry, heavy
    3 rope climbs, anyhow to 5m
    30/24 cal. bike

  • WOD Blog | Workout of the day

    FRIDAY 09-11-2018

    - by Admin

    A: STRENGTH CONDITIONING

    EMOM 10:
    5 TnG push press
    Work at 70-80% effort, same load across

    B: CONDITIONING

    AMRAP 18:
    36 DU
    18 S2O, 55/35
    9 lateral bar burpee

  • WOD Blog | Workout of the day

    WEDNESDAY 12-09-2018

    - by Admin

    HAPPY BIRTHDAY TO HENRI LUUS AND NICOLA LEES!

    LEVEL 1

    A. GYMNASTICS SKILL

    Handstand progressions
    Spend 15 minutes developing your
    HS positions

    B. CONDITIONING

    6 rounds for time:
    64 singles
    12 strict push-ups
    4 box vault jumps, 24/20″

    LEVEL 2

    A. GYMNASTICS SKILL

    HS Walk
    5 x 10-15m
    Place ONE obstacle in your course

    B. CONDITIONING

    6 rounds for time:
    64 double unders
    16 strict push-ups
    2 box vault climbs, 48/40″

  • WOD Blog | Workout of the day

    THURSDAY 22-08-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    15m bear crawl
    5 precision jumps (both feet)
    15m spidy crawl
    5 precision jumps/leg
    15m monkey crawl
    5 single leg lateral jumps/leg
    – 3 rounds

    B. CONDITIONING

    7 rounds for time of:
    200m run
    50 double unders

    C. ACCESSORY

    4 sets of:
    15 natural knee extensions
    30 sec supine plank hold

    CROSSFIT

    EMOM 15:

    1: 2 rope climbs
    2: 5 Bulgarian split squat/leg, DB/KB
    3: 30 sec supine plank hold

    5 rounds for time of:
    8 KB deadlifts
    50m KB farmer’s carry (same KBs)
    30/21 cal. row