Posts tagged with ‘front squat’

  • WOD Blog | Workout of the day

    WEDNESDAY 14-02-2018

    - by Admin

    HAPPY BIRTHDAY TO BRADLEY WOLFF AND MPHO MOLOI!

    KITCHEN BOX Lifestyle Challenge – Fitness Test

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, same load across

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 40/30
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be kicked back and up together, at the same time.

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, same load across

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 40/30
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be kicked back and up together, at the same time.

  • WOD Blog | Workout of the day

    SATURDAY 10-02-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 hang snatch (knees) + 1 snatch
    1. Build to max in 12 minutes
    2. 2 sets at 90%

    B. CLEAN & JERK

    1 clean + 1 front squat + 1 jerk
    1. Build to max
    2. 2 sets at 85%

    GI JOZI

     

  • WOD Blog | Workout of the day

    MONDAY 08-01-2018

    - by Admin

    HAPPY BIRTHDAY TO PIETER STEYN AND STEFAN STIGLINGH!

    LEVEL 1

    A. CONDITIONING TEST 1

    For time:
    45/30 cal. row
    40 DB thrusters, 15/10
    20 pull-ups (jumping C2B)

    *11 min cap

    B. STRENGTH TEST 1

    Front squat
    7RM in 12 minutes

    LEVEL 2

    A. CONDITIONING TEST 1

    For time:
    55/45 cal. row
    40 DB thrusters, 25/15
    25 C2B pull-ups

    *11 min cap

    B. STRENGTH TEST 1

    Front squat
    7RM in 12 minutes

  • WOD Blog | Workout of the day

    MONDAY 01-01-2018

    - by Admin

    HAPPY NEW YEAR!

    STRENGTH

    Front squat
    5 x 3, ascending

    This is from the ground and you’re aiming for a 3RM

  • WOD Blog | Workout of the day

    MONDAY 25-12-2017

    - by Admin

    STRENGTH

    Thruster
    5 x 3, ascending

    This is from the ground and you’re aiming for a 3RM.