Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    THURSDAY 07-06-2018

    - by Admin

    HAPPY BIRTHDAY TO CHARNE MARTIN, AND WILLIE SMIT!

    ENDURANCE CLUB

    A. ROWING SKILL + BREATHING

    The 7’s Warm-up
    Use only nasal breathing

    B. CONDITIONING

    10 rounds of:
    1 minute of rowing at 80% effort
    30 seconds max effort on the air bike

    *Rest as needed between rounds

    CROSSFIT

    AMRAP 15:
    20 med ball cleans
    100m med ball carry

    Rest 5 minutes

    5 rounds for max reps of:
    30 sec: DB snatch, left arm, 22.5/15
    15 sec: Rest
    30 sec: Max HR push-ups
    15 sec Rest
    30 sec: DB snatch, right arm, 22.5/15
    15 sec: Rest
    30 sec: Max HR push-ups
    15 sec: Rest

  • WOD Blog | Workout of the day

    TUESDAY 15-05-2018

    - by Admin

    HAPPY BIRTHDAY TO JOHAN BEUKMAN, JOE PRETORIUS AND SIMONE SOARES!

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 5, ascending

    B. CONDITIONING

    3 rounds for time:
    400m run
    20 KB goblet squats
    10 pull-ups

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 3 for the day

    B. CONDITIONING

    3 rounds for time:
    400m run
    30 front squats, 52/35
    20 C2B pull-ups

  • WOD Blog | Workout of the day

    MONDAY 14-05-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ROXANNE TOMMINS AND SHAUN GRAY, AND HAPPY BIRTHDAY FOR TODAY TO COACH ANDRE GADNEY, KARLIEN VERMAAK AND SUZETTE VENTER!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 10:
    Even: 30 sec top/bottom of pull-up hold
    Odd: 10 plank shoulder taps/side

    B. CONDITIONING

    4 rounds for time:
    20 walking lunges/leg
    18/15 cal. row
    16 shoulder to OH, 30/20

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 10
    Even: 5-8 bar MU
    Odd: 10 plank wall taps/side

    B. CONDITIONING

    4 rounds for time:
    30 walking lunges/leg
    25/18 cal. row
    20 shoulder to OH, 43/30

     

     

  • WOD Blog | Workout of the day

    WEDNESDAY 02-03-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 20-30 sec top of pull-up hold
    2: 8 box dips
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 24/20″
    Dbl DB/KB push press
    200m run after every round

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 4-7 bar muscle-ups
    2: 20-30 sec L-sit
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 30″
    Strict push-ups
    300m run after every round

  • WOD Blog | Workout of the day

    SATURDAY 28-04-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 x 3, 75%

    B. CLEAN + JERK

    5 x (3+1), 75%

    C. POSITION & STRENGTH

    Clean lift-off
    3 x 3, 110%

    GI JOZI

    IN TEAMS OF 3

    Buy in: 1500m Row Buy in

    -thenĀ 15min Amrap

    Buddy A. 200m Run Pace setter
    Buddy B. Toes To bar/Leg Raises
    Buddy C. Weight front rack Lunges KBs/DBs

    Cash out: 600 Double unders /1000 Single skips