Posts tagged with ‘dumbbell’

  • WOD Blog | Workout of the day

    WEDNESDAY 05-09-2018

    - by Admin

    HAPPY BIRTHDAY TO AMMERI MARX!

    LEVEL 1

    A. BARBELL CONDITIONING

    Halting power snatch
    5 x 3, across
    Pause for 2 secs at mid-thigh

    B. CONDITIONING

    Every 2 minutes x 4:
    12 DB snatch, 22.5/15
    10 push-ups

    LEVEL 2

    A. BARBELL CONDITIONING

    Power snatch
    Build to a heavy 3 (1.1.1) in 15 minutes

    B. CONDITIONING

    Every 2 minutes x 4:
    12 power snatch, 35/20
    10 HSPU

  • WOD Blog | Workout of the day

    FRIDAY 06-07-2018

    - by Admin

    LEVEL 1

    A. STRENGTH TEST 3

    DB floor press
    5RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 kipping leg raises
    9 KB goblet squats, 24/16
    35 single skips

    LEVEL 2

    A. STRENGTH TEST 3

    BB floor press
    3RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 TTB
    9 OHS, 45/30
    35 double unders

  • WOD Blog | Workout of the day

    MONDAY 30-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    2 snatch DL + 2 hang power snatch
    5 sets, ascending load

    B. CONDITIONING

    3 rounds for time:
    14 alt. DB snatch, 20/15
    DB goblet reverse lunges, 20/15

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 sec x 5 sets:
    3 snatch, 70-75%
    NOT TnG, quick drop and reset

    B. CONDITIONING

    3 rounds for time:
    20 alt. DB snatch, 30/20kg
    Single arm DB overhead walking lunge, 20 steps, 30/20kg

  • WOD Blog | Workout of the day

    TUESDAY 27-03-2018

    - by Admin

    HAPPY BIRTHDAY TO ROUSSEAU HAGER AND NIC SOUVARIS!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    6 rounds for time of:
    75 singles
    6 pull-ups
    6 push-ups
    12 DB hang (power) clean + jerk, 15/10*

    *Single arm, 6 reps/arm

    B. STRENGTH

    Romanian deadlift
    5 x 3, 70-80% max deadlift

    LEVEL 2

    A. CONDITIONING

    6 rounds for time of:
    75 double unders
    6 ring muscle-ups
    12 DB hang (power) clean + jerk, 25/15*

    *Single arm, 6 reps/arm

    B. STRENGTH

    Romanian deadlift
    5 x 3, 70-80% max deadlift

    GI JOZI

    Buddy Workout

    Buy in: 120 cal Air Bike / Ski Erg

    7 Rounds
    DU / Skip 60 / 120
    Band Sprint 50m + Walk Back each
    Burpee Pull Ups x 20

    Cash Out: 120 Air Bike / Ski Erg

  • WOD Blog | Workout of the day

    SATURDAY 10-03-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    2×1, 70%
    2×1, 75%
    1×1, 80%
    1×1, 85%
    3×1, 90%
    1×2, 80%

    B. CLEAN & JERK

    2×1, 70%
    2×1, 75%
    1×1, 80%
    1×1, 85%
    2×1, 90%
    1x(2 clean + 1 jerk), 80%

    GI JOZI

    With either KB (16/10) or DB (15/10)
    21-15-9-15-21

    DBL reverse lunges farmers carry grip
    DBL Front rack squats
    DBL thrusters

    24 min cap

    BURNER

    400m sprint