Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    THURSDAY 06-12-2018

    - by Admin

    ENDURANCE CLUB

    A: WARM-UP

    Row

    Row in a pyramid of 1-2-3-2-1 minutes, with one minute of rest in between each piece.

    Aim for max distance

    B: CONDITIONING

    100m easy pace
    50m all out
    50m easy pace
    100m all out
    50m easy pace
    50m all out

    Rest 1 minute and repeat for a total of 7 rounds.

    CROSSFIT

    A:

    7 sets w/ no rest between movements:
    6 Dbl DB split squats/leg, heavy
    12 Dbl DB Romanian deadlifts

    Rest while your buddy works

    B:

    3 rounds, each for time of:
    40/33 cal. row
    200m sled push, low load
    200m goblet carry, 32/24kg

    Rest 3 minutes between rounds

  • WOD Blog | Workout of the day

    FRIDAY 16-11-2018

    - by Admin

    HAPPY BIRTHDAY TO ALI MOTALA!

    LEVEL 1

    A: BARBELL CONDITIONING

    With a running clock
    From 0-1 min: Max power cleans at 43/30
    From 1-2 mins: Rest
    From 2-3 min: Max power cleans at 52/35
    From 3-4: Rest
    From 4-5: Max power cleans at 61/43
    From 5-6: Rest
    From 6-8: Max power cleans at 70/52

    B: CONDITIONING

    For time:
    70 KB SDHP, 32/24
    35 burpees

    *Partition the reps up anyhow

    LEVEL 2

    A: BARBELL CONDITIONING

    With a running clock
    From 0-1 min: Max power cleans at 43/30
    From 1-2 mins: Rest
    From 2-3 min: Max power cleans at 52/35
    From 3-4: Rest
    From 4-5: Max power cleans at 61/43
    From 5-6: Rest
    From 6-8: Max power cleans at 70/52

    B: CONDITIONING

    For time:
    50 SDHP, 45/30
    50 kipping ring dips

    *Partition the reps up anyhow

  • WOD Blog | Workout of the day

    THURSDAY 08-11-2018

    - by Admin

    ENDURANCE CLUB

    A: WARM-UP

    1 min bike
    1 min skip
    1 min 10m shuttles
    3 rounds

    B: CONDITIONING

    42/30 cal. row
    400m run
    42/30 cal. bike
    Rest 3 minutes – Repeat for a total of 3 rounds

    CROSSFIT

    A: STRENGTH CONDITIONING

    Alt. Tabata intervals (20 sec on : 10 sec off)

    TnG deadlift, 80-90%
    Kipping ring dips

    16 intervals/movement – Alternate stations each interval

    B: ODD OBJECT CONDITIONING

    5 rounds for time:
    50m sled push
    50m sled drag
    400m run

  • WOD Blog | Workout of the day

    THURSDAY 18-10-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    8 sets of:
    4 x 10m shuttle sprints, fast
    200m jog, easy pace

    B. CONDITIONING

    5 x 750m row w/ 1 min rest

    The aim is to work at 70-80% effort all the way through. First set at 70% and then gradually increase pace so that each effort is faster.

    CROSSFIT

    A. STRENGTH CONDITIONING

    4 rounds of:
    3 sumo deadlift, build to your heaviest 3 for the day
    Rest 30 sec
    15 unbroken HSPU
    Rest 30 sec
    12 DB bent over rows, 2 x DBs (all heavy)

    Rest 60 sec before starting the next round

    B. CONDITIONING

    3 rounds of:
    10 sandbag/D-ball/Stone ground to shoulder cleans, 65/45kg
    50m front carry with the same object
    200m run

    Rest 1 min between rounds

  • WOD Blog | Workout of the day

    TUESDAY 16-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    5-8 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    Come down to active hang
    Hold for 10-20 secs

    B. CONDITIONING

    AMRAP 24:
    12 box jump step downs, 20″
    9 DB push press per arm, 15/10
    15/12 cal. bike/row

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets of the complex:
    Strict muscle-up
    Bottom of dip
    Forward roll
    Return to hang in false grip

    B. CONDITIONING

    AMRAP 24:
    15 box jump overs, 24/20″
    9 DB push press per arm, 22.5/15
    21/15 cal. bike/row