Posts tagged with ‘HSPU’

  • 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

  • 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

  • WOD Blog | Workout of the day

    FRIDAY 26-10-2018

    - by Admin

    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 tuck

    B. CONDITIONING

    Cindy
    Complete as many rounds as possible in 20 minutes of:

    5 pull-ups
    10 push-ups
    15 squats

    OR

    Mary
    Complete as many rounds as possible in 20 minutes of:

    5 handstand push-ups
    10 alt. pistols
    15 pull-ups

     

  • WOD Blog | Workout of the day

    THURSDAY 18-10-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    8 sets of:
    4 x 10m shuttle sprints, fast
    200m jog, easy pace

    B. 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 run

    Rest 1 min between rounds

  • 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