Posts tagged with ‘flexibility’

  • WOD Blog | Workout of the day

    TUESDAY 22-05-2018

    - by Admin

    HAPPY BIRTHDAY TO LINSAY ENGELBRECHT!

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 3, ascending

    B. CONDITIONING

    3 rounds for max reps:
    2 mins of Dbl DB S2O, 25/15
    1 min rest
    2 mins of air squats
    1 min rest

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 2 for the day

    B. CONDITIONING

    3 rounds for max reps:
    2 mins of Dbl DB S2O, 25/15
    1 min rest
    2 mins of air squats
    1 min rest

  • 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

    MONDAY 07-05-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 7

    B. CONDITIONING

    AMRAP 14:
    7 jumping C2B pull-ups
    12 thrusters, 20/15
    100 single skips

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 5 for the day

    B. CONDITIONING

    AMRAP 14:
    7 ring MU
    15 thrusters, 43/35
    100 double unders

  • WOD Blog | Workout of the day

    WEDNESDAY 11-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Back levers
    Work on bar/ring back levers for 15 min
    If positions are good, perform 8×3:
    For each rep work to as far as you can while holding lever positions, pause for 1, return to start, repeat

    B. CONDITIONING

    AMRAP 15:
    21 med ball sit-ups
    14 one-arm DB push press, 20/10

    Alternate arms every 7 reps

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Back levers
    Work on bar/ring back levers for 15 min
    If positions are good, perform 8×3:
    For each rep work to as far as you can while holding lever positions, pause for 1, return to start, repeat

    B. CONDITIONING

     

    AMRAP 15:
    21 DB sit-ups, 25/15
    14 one-arm DB push jerks, 25/15*

    Alternate arms EVERY REP

  • WOD Blog | Workout of the day

    SATURDAY 17-02-2018

    - by Admin

    HAPPY BIRTHDAY TO LESLEY GRANT AND IMTIAZ DESAI!

    BARBELL CLUB

    A. CLEAN & JERK

    1 power clean + 1 clean + 1 jerk
    Build to a heavy set

    B. SNATCH

    1 power snatch + 1 snatch push press + 1 snatch
    Build to a heavy set

    GI JOZI