Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    TUESDAY 14-08-2018

    - by Admin

    HAPPY BIRTHDAY TO MEGAN ENGELBRECHT!

    LEVEL 1

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 5 rounds
    15/12 cal. row
    12m Dbl DB front rack walking lunge, 25/17.5
    9 TTB

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 3 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 5 rounds
    15/12 cal. row
    12m Dbl DB front rack walking lunge, 25/17.5
    9 TTB

  • WOD Blog | Workout of the day

    THURSDAY 09-08-2018

    - by Admin

    CROSSFIT

    A.

    5 giant sets of:
    15 natural knee extensions
    10 BB Pendlay rows, all heavy
    15 Cuban rotations

    No more than 30 sec rest between sets

    B.

    5 rounds for time:
    400m run
    10 single arm DB push press/side, 22.5/15

    10 burpee box climbs, 60/40″ (two boxes stacked on top of each other; burpee; get up and over)

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 12:
    Even: 12/8 cal. bike
    Odd: 12/8 cal. ski-erg

    B. CONDITIONING

    6 x 500m row
    Row at easy pace for 1 minute between each interval

    We’re looking for a hard but maintainable pace today. About 70% of your PB pace.

    C. ACCESSORY

    3 giant sets of:
    15 natural knee extensions
    5 single leg Romanian DL/leg (DB/KB)
    15 Cuban rotations (light plates)

  • WOD Blog | Workout of the day

    MONDAY 06-08-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO QUENTIN MILNE, AND FOR TODAY TO MARCO ROETS, LINDA COSTA AND ISSEMARIE STEYN!

    LEVEL 1

    A. STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    21-15-9-6 reps for time:
    Cal. row
    Ball Slams
    Thrusters, 20/15

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    27-21-15-9 reps for time:
    Cal. row
    C2B pull-ups
    Thrusters, 43/30

  • WOD Blog | Workout of the day

    THURSDAY 02-08-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 12:
    1: 9/6 cal. ski-erg
    2: 30m bear crawl
    3: 12/9 cal. air bike

    B. CONDITIONING

    5 rounds of:
    1 min air bike at 80-90% effort
    20 unbroken air squats

    Rest as required between rounds

    C. MIDLINE

    5 partner supersets:
    12 glute-ham raises
    10 2-second supermans

    “I do 12 GHR, you do 12 GHR, I do supermans, you do supermans.”

    CROSSFIT

    AMRAP 24:
    10 DB snatch, 22.5/15
    150m OH plate carry, 25/15
    200 single skips

    -Rest 5 minutes-

    5 partner supersets:
    12 glute-ham raises
    10 2-second supermans

    “I do 12 GHR, you do 12 GHR, I do supermans, you do supermans.”

  • WOD Blog | Workout of the day

    WEDNESDAY 01-08-2018

    - by Admin

    LEVEL 1

    A. CONDITIONING

    For time:
    55/45 cal. row
    55 lateral bar burpees
    25 thrusters, 20/15

    B. MIDLINE

    Long plank
    5 x 60 second hold

    LEVEL 2

    A. CONDITIONING

    For time:
    75/65 cal. bike
    50 burpee box jumps, 24/20″
    25 DB thrusters 25/15

    B. MIDLINE

    Long plank
    5 x 60 second hold