Posts tagged with ‘fitness’

  • WOD Blog | Workout of the day

    WEDNESDAY 12-06-2019

    - by Sean Thompson

    A: STRENGTH

    Static sled pull

    5 x 20m, all heavy

    B: CONDITIONING

    AMRAP 20:
    15 push-ups
    20 alt. DB snatch, 22.5/15
    40 double unders

  • WOD Blog | Workout of the day

    TUESDAY 11-06-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS!

    A: BARBELL CONDITIONING

    LEVEL 1

    Thruster
    5 x 5, ascending load (from racks)

    LEVEL 2

    Cluster
    Build to a heavy RESET triple in 15 mins

    B: CONDITIONING

    LEVEL 1

    AMRAP 7:
    3 DB renegade rows
    7 Dbl DB front squats

    LEVEL 2

    AMRAP 7:
    3 ring muscle-ups
    10 front squats, 61/43

  • WOD Blog | Workout of the day

    TUESDAY 04-06-2019

    - by Sean Thompson

    A: STRENGTH

    A1: BARBELL Z-PRESS

    4 x 5, building to your heaviest 5

    A2: BARBELL VERTICAL UPRIGHT ROW

    Immediately after your Z-press set,
    complete 5-8 reps with the same bar

    B: CONDITIONING

    5 rounds for time of:
    21/16 cal. row OR bike
    15 Dbl DB power cleans, 22.5/15
    9 burpees

  • WOD Blog | Workout of the day

    FRIDAY 31-05-2019

    - by Sean Thompson

    GYMNASTICS SKILL

    LEVEL 1

    Play with getting inverted for 10 minutes
    Or reduce the handstand base of
    support you are comfortable with

    LEVEL 2

    Play with freestanding handstand holds
    for 10 minutes

    CONDITIONING

    LEVEL 1

    5 rounds, each for time, of:
    12 med ball sit-ups
    15 box jumps
    20/16 cal. row/bike

    Rest 1 minute between rounds

    LEVEL 2

    5 rounds, each for time, of:
    12 knees to elbows
    15 box jump overs (on and over)
    20/16 cal. row/bike

    Rest 1 minute between rounds

  • WOD Blog | Workout of the day

    THURSDAY 30-05-2019

    - by Sean Thompson

    CROSSFIT

    STRENGTH

    A1: FRONT RACK SPLIT SQUAT

    4 x 8/leg, all heavy

    A2: REVERSE HYPEREXTENSION

    4 x 12-15
    Performed on a GHD or box with no
    load

    B: CONDITIONING

    AMRAP 10:
    5 odd object ground to shoulder
    cleans
    5 front carry squats with the same
    object

    ENDURANCE

    For time:
    3000m row
    Perform 10 burpees with a lateral jump
    over the rower every 500m, starting
    at 500m