Posts tagged with ‘dumbells’

  • WOD Blog | Workout of the day

    TUESDAY 23-04-2019

    - by Sean Thompson

    Happy Birthday to Ossama Ayoub! Make sure you give him a Birthday Hi-Five when you see him.

    STRENGTH

    FITNESS & PERFORMANCE:

    1. Barbell Z-press 4 x 6
    Superset
    2: Dual DB vertical row 4 x 10

    CONDITIONING

    FITNESS:

    For time:
    80/55 cal. row
    60 single arm DB hang power clean, 22.5/15                                                                                                              40 burpees

    PERFORMANCE:

    For time:
    100/75 cal. row
    60 Dbl DB power cleans, 20/12.5
    40 burpees

     

  • WOD Blog | Workout of the day

    FRIDAY 14-12-2018

    - by Admin

    HAPPY BIRTHDAY TO SIMONE DU PREEZ AND RYAN FARRELL!

    CONDITIONING

    8 rounds for time of:
    12 cal. row
    9 burpees w/ jump to target
    6 Dbl DB power jerks, 25/17.5

  • WOD Blog | Workout of the day

    FRIDAY 24-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Back squat
    4 x 10, across–all heavy

    B. CONDITIONING

    3 rounds for time:
    10 box jump overs, 24/20″
    20 Russian swings, 32/20kg

    LEVEL 2

    A. STRENGTH

    Back squat
    5-5-3-3-2-2-2-2
    Building to your heaviest 2 for the day

    B. CONDITIONING

    3 rounds for time:
    10 box jump overs, 30/24″
    10 Dbl KB hike squat cleans, 24/16

  • 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