Posts tagged with ‘gymnastics conditioning’

  • WOD Blog | Workout of the day

    WEDNESDAY 08-08-2018

    - by Admin

    PLEASE REMEMBER TO JOIN US AT CFJ HQ FOR OUR PUBLIC HOLIDAY WORKOUT, TOMORROW, THURSDAY 9TH AUGUST 2018 AT 08:00!

    A. STRENGTH

    Front squat
    Build to your heaviest 5 for the day in 5 sets

    B. GYMNASTICS CONDITIONING

    6 sets for quality:
    10 strict TTB
    20 bear dogs
    30 sec superman hold

  • WOD Blog | Workout of the day

    MONDAY 04-06-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    5 rounds of:
    30 sec dip support hold
    Rest 30 seconds
    3-5 strict chin-ups
    Rest 30 seconds

    B. STRENGTH

    Front squat
    3 x 10, across

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    5 rounds of:
    Max strict dips (tempo 3212)
    Rest 30 seconds
    3 false grip ring pull-up
    Rest 30 seconds

    B. STRENGTH

    Pause front squat + front squat
    5 x (2+2), 70-80%

     

  • WOD Blog | Workout of the day

    WEDNESDAY 30-05-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 6-8 Parallete shoot throughs
    2: 10 single leg glute bridges/leg
    3: 3-5 frong stand attempts

    B. CONDITIONING

    In pairs
    25-15-10 reps for time:
    Alt. DB snatch,15/10
    Alt. pistols

    “I complete the snatch, then you do, then I complete the pistols, then you do”

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 1 Parallete shoot through + 1 parallete push-up x 6-8
    2: 10 single leg glute bridges/leg
    3: 20-30 sec frog stand hold

    B. CONDITIONING

    In pairs
    25-15-10 reps for time:
    Alt. DB snatch,15/10
    Alt. pistols

    “I complete the snatch, then you do, then I complete the pistols, then you do”

  • WOD Blog | Workout of the day

    WEDNESDAY 02-03-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 20-30 sec top of pull-up hold
    2: 8 box dips
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 24/20″
    Dbl DB/KB push press
    200m run after every round

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 4-7 bar muscle-ups
    2: 20-30 sec L-sit
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 30″
    Strict push-ups
    300m run after every round

  • WOD Blog | Workout of the day

    MONDAY 19-03-2018

    - by Admin

    HAPPY BIRTHDAY TO URSULA LANGENFELDT!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 8:

    HS/HSPU progression*

    *Choose a progression you can work
    on for the 8 minutes.

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    Strict push-ups
    KB SDHP 24/16 OR SDHP 40/25

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 8:

    Every 2 min x 8 rounds:
    Handstand walk*

    *Choose your adventure!

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    Strict HSPU
    SDHP, 52/35