Posts tagged with ‘dumbells’

  • WOD Blog | Workout of the day

    TUESDAY 24-07-2018

    - by Admin

    HAPPY BIRTHDAY TO KARYN DA SILVA!

    LEVEL 1

    A. MIDLINE

    Weighted Abmat sit-ups
    5 x 10 (DB/MB)
    Hold an ‘up dog’ stretch for 30 sec after each set

    B. CONDITIONING

    For time:
    42/30 cal. row
    30 DB push press, 15/10
    20 box jump overs, 24/20″
    30 DB push press
    400m run

    *17 min cap

    LEVEL 2

    A. MIDLINE

    GHD sit-up
    5 x 10
    Hold an ‘up dog’ stretch for 30 sec after each set

    B. CONDITIONING

    For time:
    60/50 cal. row
    40 DB S2O, 25/15
    20 lateral box jump overs, 24/20″ (on and over)
    40 DB S2O
    500m run

    *17 min cap

  • WOD Blog | Workout of the day

    SATURDAY 21-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    Establish a 2RM hang snatch in 15 minutes

    B. CLEAN & JERK

    1 hang clean + 2 jerk
    Establish a max in 20 minutes

    GI JOZI

    EMOM 10
    With a pair of moderate DB
    5 DB thrusters
    6 reverse DB lunges
    6 box jumps

    EMOM 10
    5 TTB/knee tucks
    6 push ups
    6 Russian twists

    EMOM 10
    12/15 cals bike

    Rest 2 minutes between each EMOM

  • 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

    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 30-05-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 6-8 Parallete shoot throughs
    2: 10 single leg glute bridges/leg
    3: 3-5 frong stand attempts

    B. CONDITIONING

    In pairs
    25-15-10 reps for time:
    Alt. DB snatch,15/10
    Alt. pistols

    “I complete the snatch, then you do, then I complete the pistols, then you do”

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 1 Parallete shoot through + 1 parallete push-up x 6-8
    2: 10 single leg glute bridges/leg
    3: 20-30 sec frog stand hold

    B. CONDITIONING

    In pairs
    25-15-10 reps for time:
    Alt. DB snatch,15/10
    Alt. pistols

    “I complete the snatch, then you do, then I complete the pistols, then you do”