Posts tagged with ‘glute bridge’

  • WOD Blog | Workout of the day

    THURSDAY 13-12-2018

    - by Admin

    HAPPY BIRTHDAY TO NATANYA BRITZ!

    CROSSFIT

    5 supersets of:
    5 box step-ups per leg, heavy DBs/KBs
    15 glute bridge off box

    Then, 5 supersets of:
    10 single arm DB row
    15 DB scaption

    Finisher:
    400m sled drag for time

    Work in groups to rest while your partner works. Each person must accumulate 400m

    ENDURANCE CLUB

    WARM-UP

    Animal crawl series
    10m of each x 2 rounds

    CONDITIONING

    @0:00
    400m front carry, 55/35

    @10:00
    2km row time trial

  • WOD Blog | Workout of the day

    THURSDAY 20-09-2018

    - by Admin

    HAPPY BIRTHDAY TO GIANCARLO CARROZZO!

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 10:
    Even: 14 hollow rocks
    Odd: Single skips for the entire minute

    B. CONDITIONING

    2000m row time trial
    Rest 6 minutes
    1000m row time trial

    C. ACCESSORY

    3 sets of:
    8 glute bridges off a box per side
    4 med ball windmills per side

    *No rest between sets

    CROSSFIT

    5 rounds of:
    1 min: Air bike
    1 min: DB bear crawl
    1 min: Row
    1 min: Burpee
    1 min: Ski-erg or ball slams

    Rest 5 minutes, then,

    4 sets of:
    8 landmine rows per side
    8 glute bridges off a box per side
    4 med ball windmills per side

    *No rest between sets

  • WOD Blog | Workout of the day

    THURSDAY 26-07-2018

    - by Admin

    HAPPY BIRTHDAY TO NICK CARIPIS AND CHAD DE ROSE!

    ENDURANCE CLUB

    A. WARM-UP

    5 x 2 min on : 1 min off
    Double unders

    B. ROWING SKILL

    C. CONDITIONING

    Rowing
    4 x 2 min on : 2 min rest
    Working for max cal. across all rounds

    D. ACCESSORY

    Barbell hip thrust
    5 x 10 (1230)

    CROSSFIT

    Every 90 seconds x 10:

    Even: 10 Barbell glute bridge
    Tempo 1230

    Odd: 12 single arm DB row/side
    As heavy as possible

    -Rest 5 minutes, then:

    5 rounds for time
    100m suitcase carry (10x10m AHAP)
    400m run