Posts tagged with ‘gymnastics’

  • WOD Blog | Workout of the day

    MONDAY 13-08-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO LEIGH-ANNE HENDERSON!

    LEVEL 1

    Sumo deadlift
    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    Box dips
    5 x 8

    B. GYMNASTICS CONDITIONING

    1-2 wall walks + 30 sec HS hold
    Rest 30 seconds
    3-5 ‘ball-ups’
    Rest 30 seconds
    4 rounds

    LEVEL 2

    Sumo deadlift
    Build to your heaviest 3 for the day in 7 sets

    -Superset with:

    Strict ring dip
    Max @ 2212

    B. GYMNASTICS CONDITIONING

    EMOM 12:
    1: Freestanding HSPU practise (1-3 reps)
    2: 10-15m HS walk
    3: 2 back levers
    (move as far into the lever as you can, pause, return to inverted hang, repeat)

  • WOD Blog | Workout of the day

    FRIDAY 10-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 8:
    Even: 5 strict pull-ups
    Odd: 30 sec bent leg L-sit

    B. CONDITIONING

    Every 2 min x 5 rounds (10 minutes):
    15 box jumps, 24/20″
    15 American swings, 20/12kg

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    1-2 strict muscle-ups
    Straight into 1-2 strict dips
    Straight into a 20 sec ring L-sit
    Every 90 sec x 5 sets

    B. CONDITIONING

    Every 2 min x 5 rounds (10 minutes):
    21 box jumps, 24/20″
    12 Dbl KB snatch, 16/12kg

  • WOD Blog | Workout of the day

    FRIDAY 27-07-2018

    - by Admin

    LEVEL 1

    A. UPPER BODY STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    AMRAP 24:
    15 wall balls, 7/5kg to 3m
    300m run
    10 pull-ups

    LEVEL 2

    A. UPPER BODY STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    AMRAP 24:
    21 wall balls, 20/14lbs to 3m
    300m run
    7 bar muscle-ups

  • WOD Blog | Workout of the day

    MONDAY 23-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO NICOLE GENADE!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    1: Warm-up
    EMOM 6:
    Even: 30 sec active hang
    Odd: 20 sec ring dip support

    2: Strength
    Strict pull-up
    5 x 8

    *60 sec rest between sets

    B. LOWER BODY STRENGTH

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

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    1: Warm-up
    EMOM6:

    1 chest to rings pull-up
    1 tuck to inverted hang
    1 skin the cat

    2: Strength
    Strict muscle-up
    5 x max reps

    *60 sec rest between sets

    B. LOWER BODY STRENGTH

    Front squat
    Build to your heaviest 3 for the day in 5 sets

  • WOD Blog | Workout of the day

    TUESDAY 17-06-2018

    - by Admin

    HAPPY BIRTHDAY TO GENA BURTON!

    LEVEL 1

    A. GYMNASTICS TEST 1

    L-hang
    Accumulate as much time as you can
    within 5 minutes

    -Rest 5 minutes-

    Gymnastics push-up hold
    Accumulate as much time as you can
    within 5 minutes

    B. CONDITIONING TEST 2

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

    LEVEL 2

    A. GYMNASTICS TEST 1

    Strict TTB
    Max reps in 5 minutes

    -Rest 5 minutes-

    4-3-2-1-2-3-4 reps for time:
    Strict muscle-up
    *8 min cap

    B. CONDITIONING TEST 2

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