Posts tagged with ‘HSPU’

  • WOD Blog | Workout of the day

    MONDAY 10-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO NEIL SEARS AND ZACK DA SILVA!

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    20 sec on : 10 sec off x 8 per movement
    Plank shoulder taps
    Push-ups

    LEVEL 2

    Strict deficit HSPU
    Complete as many reps as possible in
    7 minutes

    B: CONDITIONING

    LEVEL 1

    Every 4 minutes x 5:
    10 sit-ups
    12 box jumps
    20 cal. bike

    LEVEL 2

    Every 4 minutes x 5:
    10 TTB
    15 box jumps, 24/20″
    20 cal. bike

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  • WOD Blog | Workout of the day

    FRIDAY 17-05-2019

    - by Sean Thompson

    A: STRENGTH

    1: Double KB strict press
    3 x 10, all heavy

    Superset

    2: Pendlay row
    3 x 12, all heavy

    B: CONDITIONING

    LEVEL 1

    For time:
    750m row
    50 American swings, 20/12
    75 push-ups

    * Using knees on the way up is okay on
    the push-ups

    LEVEL 2

    For time:
    1000m row
    75 Devil’s press without burpee, 22.5/15
    50 HSPU

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  • WOD Blog | Workout of the day

    SATURDAY 15-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2 at 85% HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2+1 at 85% HS

    CROSSFIT

    12 Days of CrossFit

    1 HSPU
    2 pistols/leg
    3 Wall balls
    4 Pull-ups
    5 Ring dips
    6 Push press (40/20kg)
    7 Burpees
    8 Slam balls
    9 Box jumps
    10 Push-ups
    11 Russian KB swings
    12 Squats

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  • WOD Blog | Workout of the day

    TUESDAY 13-11-2018

    - by Admin

    HAPPY BIRTHDAY TO SONIA VAN DER MERWE!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 30-40 sec handstand hold
    Odd: 3-5 box HSPU

    B: STRENGTH CONDITIONING

    8 supersets
    5 sumo deadlift, ascending
    10 DB Z-press, all heavy

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:

    Even: 20 sec freestanding HS balance, stick to 1 sqm

    Odd: 2-4 Freestanding HSPU attempts with a kip

    B: STRENGTH CONDITIONING

    8 supersets:
    2 sumo deadlift, ascending
    Max strict + max kipping HSPU

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

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  • WOD Blog | Workout of the day

    WEDNESDAY 07-11-2018

    - by Admin

    LEVEL 1

    A: BARBELL CONDITIONING

    Every 90 sec x 5:
    2 snatch deadlift w/ 3 sec eccentric
    2 hang power snatch w/ 2 sec hold in receiving

    B: CONDITIONING

    30-20-10 reps for time:
    Alt. DB snatch, 22.5/15
    Single arm DB push press, 22.5/15

    LEVEL 2

    A: BARBELL CONDITIONING

    Every 90 sec x 5:
    2.2.2 TnG power snatch, ascending load

    2 TnG reps, reset, repeat 2 more time

    B: CONDITIONING

    21-15-9 reps for time:
    Hang power snatch, 52/35
    HSPU

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