Posts tagged with ‘gymnastics’

  • WOD Blog | Workout of the day

    TUESDAY 16-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    5-8 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    Come down to active hang
    Hold for 10-20 secs

    B. CONDITIONING

    AMRAP 24:
    12 box jump step downs, 20″
    9 DB push press per arm, 15/10
    15/12 cal. bike/row

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets of the complex:
    Strict muscle-up
    Bottom of dip
    Forward roll
    Return to hang in false grip

    B. CONDITIONING

    AMRAP 24:
    15 box jump overs, 24/20″
    9 DB push press per arm, 22.5/15
    21/15 cal. bike/row

  • WOD Blog | Workout of the day

    WEDNESDAY 10-10-2018

    - by Admin

    HAPPY BIRTHDAY TO LUCAS MOKONE!

    LEVEL 1

    A. GYMNASTICS PUSHING

    Supported handstand hold
    Accumulate as much time as you can within 5 minutes
    – Run 100m every time you rest

    *6 min cap

    B. CONDITIONING TEST

    EMOM 10:
    5 hang power cleans

    For load

    LEVEL 2

    A. GYMNASTICS PUSHING

    For time:
    50 HSPU
    – Run 100m every time you rest

    *6 min cap

    B. CONDITIONING TEST

    For time:
    30 power cleans, 85/61

    *10 min cap

  • WOD Blog | Workout of the day

    TUESDAY 02-10-2018

    - by Admin

    A. GYMNASTICS SKILL

    Spend 15 minutes exploring the progressions for:
    Skin the cats
    Press to handstands

    B. CONDITIONING

    AMRAP 12:
    10-cal bike / 10-cal row / 200m run
    15 push-ups
    20 alt. pistols

  • WOD Blog | Workout of the day

    MONDAY 24-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO COACH MARCUS SWANEPOEL AND TO DEENA KASAVELU!

    PUBLIC HOLIDAY WORKOUT: HERITAGE DAY!

    AMRAP 24 MIN

    24 sit-ups
    9 goblet get-ups (using the shin box get-up), 28/20
    200m run with your KB
    18 hand to hand swings, 28/20

  • WOD Blog | Workout of the day

    WEDNESDAY 19-09-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Front squat
    3 x 8
    Across, all heavy
    Aim for 3-5% heavier than last week

    B. GYMNASTICS CONDITIONING

    Box dip
    5 x 8

    Superset with:

    7 strict TTB

    LEVEL 2

    A. STRENGTH

    Front squat
    5 at 75%
    3 at 85%
    Max reps at 95%

    B. GYMNASTICS CONDITIONING

    Strict weighted ring dip
    5 x 3, across

    Superset with:

    10 GHD sit-ups