Posts tagged with ‘goblet squats’

  • WOD Blog | Workout of the day

    FRIDAY 19-10-2018

    - by Admin

    HAPPY BIRTHDAY TO JENNA GADNEY!

    LEVEL 1

    A. GYMNASTICS SKILL

    8 sets on parallettes/boxes:
    3 shoot throughs
    2 push-ups
    1 frog stand hold (up to 30 sec)

    B. STRENGTH

    TnG power jerk
    3 OTM x 10
    Ascending load, must be cleaned

    C. CONDITIONING

    10-1 reps of:
    Goblet squat, 28/20
    Jumping pull-ups

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets on parallettes/boxes:
    3 shoot throughs
    2 push-ups
    1 frog stand hold (up to 30 sec)

    B. STRENGTH

    TnG power jerk
    3 OTM x 10
    Ascending load, must be cleaned

    C. CONDITIONING

    10-1 reps of:
    Dbl KB front squat, 24/16
    C2B pull-ups

  • WOD Blog | Workout of the day

    WEDNESDAY 26-09-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH TEST

    Front squat
    Establish a 1RM in 20 minutes
    *If you did not complete the ENTIRE previous training block, 3RM

    B. CONDITIONING TEST

    AMRAP 10:
    4 strict pull-ups
    6 strict box dips
    8 goblet lunges/leg, 24/16

    LEVEL 2

    A. LOWER BODY STRENGTH TEST

    Front squat
    Establish a 1RM in 20 minutes
    *If you did not complete the ENTIRE previous training block, 3RM

    B. CONDITIONING TEST

    AMRAP 10:
    4 strict C2B pull-ups
    6 strict ring dips
    8 pistols/leg

  • WOD Blog | Workout of the day

    FRIDAY 06-07-2018

    - by Admin

    LEVEL 1

    A. STRENGTH TEST 3

    DB floor press
    5RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 kipping leg raises
    9 KB goblet squats, 24/16
    35 single skips

    LEVEL 2

    A. STRENGTH TEST 3

    BB floor press
    3RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 TTB
    9 OHS, 45/30
    35 double unders

  • 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 23-04-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO LESLEY WRIGHT AND DI DAVIES, AND FOR TODAY TO JORDAN LEWIS, ANN BOOYSEN, RYAN THOMPSON AND OSSAMA AYYOB!

    LEVEL 1

    A. CONDITIONING

    AMRAP 7:
    5 DB snatch/arm, 20/12
    10 DB goblet squats, 20/12

    B. STRENGTH

    1. Back squat
    5 x 5, ascending load

    *Superset

    2. Single arm DB floor press
    5 x 5

    LEVEL 2

    A. CONDITIONING

    30 reps for time:
    Snatch, 61/43kg

    *This is a squat snatch.

    B. STRENGTH

    1. Back squat
    5 x 3, 80%

    *Superset

    2. Single arm DB floor press
    5 x 10