Posts tagged with ‘HSPU’

  • WOD Blog | Workout of the day

    FRIDAY 03-08-2018

    - by Admin

    HAPPY BIRTHDAY TO DORIANO LUZZATTO, JULIE-ANNE SCOTT AND ANDREW CHESTER!

    LEVEL 1

    A. LOWER/UPPER BODY STRENGTH

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

    -Superset with:

    Barbell Z-press
    5 x 5, across

    B. CONDITIONING

    AMRAP 7:
    10 push-ups
    10 American swings, 24/16

    LEVEL 2

    A. LOWER/UPPER BODY STRENGTH

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

    -Superset with:

    Strict tempo HSPU
    Max at 3013

    B. CONDITIONING

    AMRAP 7:
    10 ring dips
    10 power snatch, 35/20

     

  • WOD Blog | Workout of the day

    WEDNESDAY 25-07-2018

    - by Admin

    LEVEL 1

    A. LOWER/UPPER BODY STRENGTH

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

    -Superset with:

    Tempo box dips
    5 @ 3112

    B. CONDITIONING

    25-15-10 reps for time of:
    Alt. DB snatch, 22.5/15
    Burpee

    LEVEL 2

    A. LOWER/UPPER BODY STRENGTH

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

    -Superset with:

    Strict tempo dips
    Max @ 3112

    B. CONDITIONING

    25-15-10 reps for time of:
    KB snatch, 24/16
    Deficit HSPU

  • WOD Blog | Workout of the day

    WEDNESDAY 04-07-2018

    - by Admin

    HAPPY BIRTHDAY TO DEVAN CAIRNS!

    LEVEL 1

    A1. STRENGTH TEST 2

    Deadlift
    5RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Max duration handstand hold
    1-2 attempts

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    SDHP, 45/30
    Push press, 45/30

    LEVEL 2

    A1. STRENGTH TEST 2

    Deadlift
    3RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Strict deficit HSPU
    1RM (centimeters)
    Work up to your deepest deficit for 1 rep.

    If you can already get shoulders to hands, go for max unbroken reps at that deficit.

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    SDHP, 45/30
    Push press, 45/30

  • WOD Blog | Workout of the day

    MONDAY 18-06-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    5 sets of:
    30-40 sec handstand hold
    Rest 30 secs
    5 box HSPU
    Rest 30 secs

    B. CONDITIONING

    In 2 minutes:
    10 pull-ups
    15 front squats, 20/15
    Max box jump step downs

    Rest 1 minute and repeat for a total of 7 rounds.

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    5 sets of:
    3 strict parallette/deficit HSPU
    Rest 30 secs
    30 sec parallette/plate L-sit
    Rest 30 secs

    B. CONDITIONING

    In 2 minutes:
    15 C2B pull-ups
    21 OHS, 35/25
    Max box jump step downs

    Rest 1 minute and repeat for a total of 7 rounds.

  • WOD Blog | Workout of the day

    FRIDAY 15-06-2018

    - by Admin

    HAPPY BIRTHDAY TO RAYMOND GONCALVES AND JACO DE BEER!

    LEVEL 1

    A. STRENGTH

    Sumo deadlift

    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    5 assisted chin-ups

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    KB SDHP, 24/16
    Push-ups

    LEVEL 2

    A. STRENGTH

    Sumo deadlift

    Build to your heaviest 3 for the day in 6 sets

    -Superset with:

    8 chin-ups

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    DB squat clean, 25/15
    HSPU