Posts tagged with ‘interval training’

  • WOD Blog | Workout of the day

    SATURDAY 18-11-2017

    - by Admin

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    82%
    87%
    92%

    CLEAN & JERK

    1 rep OTM x 5 / load
    82%
    87%
    92%

     

    GI JOZI

    LEVEL 1

    DB KALSU

    100 thrusters for time (17.5 / 15)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

    LEVEL 2

    KB KALSU

    100 thrusters for time (20/16)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

  • WOD Blog | Workout of the day

    FRIDAY 17-11-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    In pairs, 12 rounds of:
    20 second static hang
    Max rep strict push-ups
    *While buddy 1 hangs the other does push-ups. Rotate for 12 rounds each.

    B. CONDITIONING

    3 rounds, each for time, of:
    21/18 cal. row
    15 shoulder-to-OH (L1: 35/20; L2: 52/35)
    9 pull-ups (ring rows)

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    In pairs, 30 reps each of:
    Bar muscle-ups

    *I go you go as fast as possible

    B. CONDITIONING

    3 rounds, each for time, of:
    21/18 cal. row
    15 shoulder-to-OH (L1: 35/20; L2: 52/35)
    9 pull-ups (ring rows)

  • WOD Blog | Workout of the day

    THURSDAY 16-11-2017

    - by Admin

    HAPPY BIRTHDAY TO ALI MOTALA!

    ENDURANCE CLUB

    A. RUNNING SKILL

    B. CONDITIONING

    4 x 1 000m w/ 3 min rest

    C. ACCESSORY

    3 rounds for quality:
    10 plate get-ups
    15 toes-to-KB (like a TTB on the floor)
    20 air squats

    GI JOZI

    A. CONDITIONING

    7 Rounds OF 45sec work 15 sec rest

    Ski Erg Calories
    Lunges
    DU / Skipping
    V- Up / Tuck Up
    Candlestick to Handstand

  • WOD Blog | Workout of the day

    SATURDAY 11-11-2017

    - by Admin

    HAPPY BIRTHDAY TO JASON BROWNE, ‘LIL NICK THEMISTOCLEOUS AND WERNER KROLL!

    BARBELL CLUB

    A. SNATCH

    1 rep OTM x 5 / load
    80%
    85%
    90%

    B. CLEAN & JERK

    1 rep OTM x 5 / load
    80%
    85%
    90%

    G.I. JOZI

    TABATA – Ring Rows
    Rest 1 minute
    TABATA – Skipping
    Rest 1 minute
    TABATA – Sit ups
    Rest 1 minute
    TABATA – Shuttle sprints
    Rest 1 minute
    TABATA – Plank hold
    Rest 1 minute

    TABATA = 8 intervals of 20 seconds of Work followed by 10 seconds of Rest

     

  • WOD Blog | Workout of the day

    MONDAY 06-11-2017

    - by Admin

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS AND DONOVAN OSCHGAR!

    LEVEL 1

    A. CONDITIONING

    AMRAP 14:
    200m run
    10 push-ups
    20 med. ball lunges (backward step)

    B. ACCESSORY

    Turkish get-up
    3 x 3/side

    LEVEL 2

    A. CONDITIONING

    AMRAP 14:
    200m run
    15 push-ups
    20 alternating pistols

    B. ACCESSORY

    Turkish get-up
    3 x 3/side