Posts tagged with ‘EMOM’

  • WOD Blog | Workout of the day

    THURSDAY 06-06-2019

    - by Sean Thompson

    CONDITIONING

    A: ALTERNATING EMOM 15:

    1: 20-30sec dragon fly hold
    2: 8-12 hinge rows
    3: 30-40 sec HS hold

    B: AMRAP 6:

    12 TTB
    12 DB shoulder to overhead

    Rest 2 minutes

    C: AMRAP 6:

    3 burpee pull-ups
    3 high box jumps

    ENDURANCE CLUB

    ROW

    500m moderate
    500m fast pace
    400m moderate
    400m fast
    300m moderat
    300m fast
    200m moderate
    200m fast
    100m moderate
    100m fast
    And then work your way back to 500m
    in the same manner

  • WOD Blog | Workout of the day

    TUESDAY 14-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY COACH ANDRE!

    STRENGTH

    FRONT SQUAT

    4 x 7
    Building to your heaviest 7 for the day

    CONDITIONING

    LEVEL 1

    Alternating EMOM 15:
    1: 8m goblet walking lunge

    2: 40m sled push, moderate load/fast

    3: Rest

    LEVEL 2

    Alternating EMOM 15:
    1: 8m Dbl DB front rack walking lunge, 22.5/15

    2: 40m sled push, moderate load/fast

    3: Rest

     

  • WOD Blog | Workout of the day

    MONDAY 13-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO ROXANNE TOMMINS!

    A: GYMNASTICS CONDITIONING

    Play with back levers on the bar and
    rings for 10 minutes

    LEVEL 1

    Seated C2B pull-ups
    5 x 10-12 reps

    LEVEL 2

    Strict C2B pull-ups
    5 x 10 reps

    B: CONDITIONING

    LEVEL 1

    Alternating EMOM 8:
    Even: 15 slam balls
    Odd: 15 Dbl DB S2O, 15/10

    LEVEL 2

    Altternating EMOM 8:
    Even: 10-12 C2B pull-ups, anyhow
    Odd: 15 Dbl DB S2O, 22.5/15

  • 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

    TUESDAY 13-11-2018

    - by Admin

    HAPPY BIRTHDAY TO SONIA VAN DER MERWE!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 30-40 sec handstand hold
    Odd: 3-5 box HSPU

    B: STRENGTH CONDITIONING

    8 supersets
    5 sumo deadlift, ascending
    10 DB Z-press, all heavy

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:

    Even: 20 sec freestanding HS balance, stick to 1 sqm

    Odd: 2-4 Freestanding HSPU attempts with a kip

    B: STRENGTH CONDITIONING

    8 supersets:
    2 sumo deadlift, ascending
    Max strict + max kipping HSPU

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym