Posts tagged with ‘HSPU’

  • WOD Blog | Workout of the day

    WEDNESDAY 15-11-2017

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH

    Front squat
    5-5-3-3-3-1-1-1-1-1, all ascending

    B. UPPER BODY STRENGTH

    4 max sets of:
    Strict HSPU / Ecc. HSPU / Box HSPU

    LEVEL 2

    A. LOWER BODY STRENGTH

    Front squat
    5-5-3-3-3-1-1-1-1-1, all ascending

    B. UPPER BODY STRENGTH

    4 sets of:
    3 strict HSPU + max kipping HSPU

    *Performed to a deficit. Set the height to
    make the 3 strict reps very challenging.

  • WOD Blog | Workout of the day

    WEDNESDAY 08-11-2017

    - by Admin

    HAPPY BIRTHDAY TO LINDA LIEBENBERG!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand push-up progressions
    Work on:
    – Wall walks and full body tension
    – Eccentric loading
    – Better positions on the box/pike

    B. CONDITIONING

    EMOM 12 minutes:
    Odd: 55 single skips
    Even: Max DB thrusters in 30 sec

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Freestanding handstand push-ups
    – Work on strict and kipping

    B. CONDITIONING

    EMOM 12 minutes:
    Odd: 55 double unders
    Even: Max DB thrusters in 30 sec

  • WOD Blog | Workout of the day

    WEDNESDAY 01-11-2017

    - by carl

    LEVEL 1

    A. BARBELL CONDITIONING

    1 push press + 2 power jerks
    Build to a heavy set in 12 minutes

    B. CONDITIONING

    For time:
    40 box HSPU (pike push-ups)
    20 power jerks, 45/30
    10 push press, 45/30

    *9 min cap

     

    LEVEL 2

    A. BARBELL CONDITIONING

    1 push press + 2 power jerks
    Build to a heavy set in 12 minutes

    B. CONDITIONING

    For time:
    40 HSPU
    20 power jerks, 70/50
    10 push press, 70/50

    *9 min cap

  • WOD Blog | Workout of the day

    FRIDAY 20-10-2017

    - by Admin

    HAPPY BIRTHDAY TO JOAN ALTY!

    LEVEL 1

    Complete as many rounds as possible in 20 minutes of:
    5 power clean and jerks, 50/35
    7 box HSPU (pike)
    Rest 30 seconds

    LEVEL 2

    Complete as many rounds as possible in 20 minutes of:
    5 clean and jerks, 70/50kg
    10 HSPU
    Rest 30 seconds

  • WOD Blog | Workout of the day

    MONDAY 02-10-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO DAWN STOCKILL, ROBERT CLARK, MARNUS KOORTS, AND KARL HEUER!

    LEVEL 1

    A. CONDITIONING

    27-21-15 reps for time of:
    50/35kg power cleans
    Box HSPU (pike or x2 strict push-ups)

    LEVEL 2

    A. CONDITIONING

    27-21-15 reps for time of:
    75/50kg power cleans
    Handstand push-ups