Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    TUESDAY 04-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec handstand hold

    Odd: 6 hinge rows

    B. CONDITIONING

    For time:
    700m run
    35 DB push press, 15/10
    35 lateral jumps over a DB
    35 DB push press, 15/10
    700m run

    LEVEL 2

    A. GYMNASTICS SKILL

    EMOM 12:
    Even: 1-3 freestanding HSPU (count attempts)

    Odd: 2-4 strict muscle-ups

    B. CONDITIONING

    For time:
    1km run
    50 push press, 43/30
    25 lateral jumps over the bar
    50 push press, 43/30
    1km run

  • WOD Blog | Workout of the day

    THURSDAY 30-08-2018

    - by Admin

    HAPPY BIRTHDAY TO LEON NAIDOO AND RYAN HENRY!

    ENDURANCE CLUB

    A. WARM-UP

    3 sets of:
    200m jog
    15 reverse hyper extensions

    B. CONDITIONING

    5 rounds of:
    1 min air bike for cal.
    1 min of bear crawls
    1 min of single skips
    1 min plank hold
    1 min of 10m shuttle sprints

    *No rest between rounds

    CROSSFIT

    In teams of 2

    @0:00:
    1.2km run together
    600m Zercher plate carry in total (alt. every 100m)
    @15:00:
    1.6km row in total (swap when you want)
    600m OH plate carry in total (alt. every 100m)
    @30:00:
    80 box jump overs (alt. every 5 reps)
    200m sled push in total (alt. as often as you want)

    B. ACCESSORY

    Reverse hyper extension on a box
    3 x 15

  • WOD Blog | Workout of the day

    THURSDAY 22-08-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    15m bear crawl
    5 precision jumps (both feet)
    15m spidy crawl
    5 precision jumps/leg
    15m monkey crawl
    5 single leg lateral jumps/leg
    – 3 rounds

    B. CONDITIONING

    7 rounds for time of:
    200m run
    50 double unders

    C. ACCESSORY

    4 sets of:
    15 natural knee extensions
    30 sec supine plank hold

    CROSSFIT

    EMOM 15:

    1: 2 rope climbs
    2: 5 Bulgarian split squat/leg, DB/KB
    3: 30 sec supine plank hold

    5 rounds for time of:
    8 KB deadlifts
    50m KB farmer’s carry (same KBs)
    30/21 cal. row

  • 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)