-
SATURDAY 15-12-2018
-BARBELL CLUB
A: SNATCH
Build to a HS in 15 minutes
Then,
EMOM 3:
2 at 85% HSB: CLEAN & JERK
Build to a HS in 15 minutes
Then,
EMOM 3:
2+1 at 85% HSCROSSFIT
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 Squats1 -
TUESDAY 13-11-2018
-HAPPY BIRTHDAY TO SONIA VAN DER MERWE!
LEVEL 1
A: GYMNASTICS SKILL
EMOM 12:
Even: 30-40 sec handstand hold
Odd: 3-5 box HSPUB: STRENGTH CONDITIONING
8 supersets
5 sumo deadlift, ascending
10 DB Z-press, all heavyC: OPTION FINISHER
400m odd object carry for time
Pick any object from the gymLEVEL 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 HSPUC: OPTION FINISHER
400m odd object carry for time
Pick any object from the gym -
FRIDAY 26-10-2018
-HAPPY BIRTHDAY TO SEAN TASKER!
A. GYMNASTICS SKILL
5-8 sets of:
Pike or tuck to inverted hang
Skin the cat
Ring pull-up OR toes to rings OR ring
knee tuckB. CONDITIONING
Cindy
Complete as many rounds as possible in 20 minutes of:5 pull-ups
10 push-ups
15 squatsOR
Mary
Complete as many rounds as possible in 20 minutes of:5 handstand push-ups
10 alt. pistols
15 pull-ups -
THURSDAY 18-10-2018
-ENDURANCE CLUB
A. WARM-UP
8 sets of:
4 x 10m shuttle sprints, fast
200m jog, easy paceB. CONDITIONING
5 x 750m row w/ 1 min rest
The aim is to work at 70-80% effort all the way through. First set at 70% and then gradually increase pace so that each effort is faster.
CROSSFIT
A. STRENGTH CONDITIONING
4 rounds of:
3 sumo deadlift, build to your heaviest 3 for the day
Rest 30 sec
15 unbroken HSPU
Rest 30 sec
12 DB bent over rows, 2 x DBs (all heavy)Rest 60 sec before starting the next round
B. CONDITIONING
3 rounds of:
10 sandbag/D-ball/Stone ground to shoulder cleans, 65/45kg
50m front carry with the same object
200m runRest 1 min between rounds
Posts tagged with ‘HSPU’
HSPU