Posts tagged with ‘HSPU’

  • 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 11-09-2018

    - by Admin

    HAPPY BIRTHDAY TO LIZAAN FOUCHE!

    LEVEL 1

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

    B. GYMNASTICS CONDITIONING

    Strict pull-up
    8-8-8-8
    Pike/box HSPU
    3-3-3-3

    LEVEL 2

    Front squat
    3 at 70%
    3 at 80%
    Max reps at 90%

    B. GYMNASTICS CONDITIONING

    Legless rope climb
    4-3-2-1
    Strict deficit HSPU
    4-4-4-4

  • WOD Blog | Workout of the day

    WEDNESDAY 05-09-2018

    - by Admin

    HAPPY BIRTHDAY TO AMMERI MARX!

    LEVEL 1

    A. BARBELL CONDITIONING

    Halting power snatch
    5 x 3, across
    Pause for 2 secs at mid-thigh

    B. CONDITIONING

    Every 2 minutes x 4:
    12 DB snatch, 22.5/15
    10 push-ups

    LEVEL 2

    A. BARBELL CONDITIONING

    Power snatch
    Build to a heavy 3 (1.1.1) in 15 minutes

    B. CONDITIONING

    Every 2 minutes x 4:
    12 power snatch, 35/20
    10 HSPU

  • WOD Blog | Workout of the day

    TUESDAY 04-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec handstand hold

    Odd: 6 hinge rows

    B. CONDITIONING

    For time:
    700m run
    35 DB push press, 15/10
    35 lateral jumps over a DB
    35 DB push press, 15/10
    700m run

    LEVEL 2

    A. GYMNASTICS SKILL

    EMOM 12:
    Even: 1-3 freestanding HSPU (count attempts)

    Odd: 2-4 strict muscle-ups

    B. CONDITIONING

    For time:
    1km run
    50 push press, 43/30
    25 lateral jumps over the bar
    50 push press, 43/30
    1km run

  • WOD Blog | Workout of the day

    WEDNESDAY 29-08-2018

    - by Admin

    HAPPY BIRTHDAY TO ART DE LACERDA!

    LEVEL 1

    A. STRENGTH CONDITIONING

    7 giant sets of:
    5 deadlifts, build to your heaviest 5
    8-12 pull-ups
    Max pike push-ups
    10 DB sit-ups

    *Rest as needed between sets

    LEVEL 2

    A. STRENGTH CONDITIONING

    7 giant sets of:
    2 deadlifts, build to your heaviest 2
    5-8 strict C2B pull-ups
    Max strict tempo HSPU (3012)
    10 GHD sit-ups

    *Rest as needed between sets