Posts tagged with ‘interval training’

  • WOD Blog | Workout of the day

    WEDNESDAY 15-08-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    EMOM 5:
    5 hang power clean

    B. CONDITIONING

    In 2 minutes:
    21 KB swings, 24/16
    Max rep air squats

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

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 30 sec for 5 minutes:
    2 power cleans @ 80-85%

    B. CONDITIONING

    In 2 minutes:
    21 KB swings, 24/16
    Max rep air squats

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

    How virtuous are your air squats in a metcon and when fatigued?

  • WOD Blog | Workout of the day

    FRIDAY 27-07-2018

    - by Admin

    LEVEL 1

    A. UPPER BODY STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    AMRAP 24:
    15 wall balls, 7/5kg to 3m
    300m run
    10 pull-ups

    LEVEL 2

    A. UPPER BODY STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    AMRAP 24:
    21 wall balls, 20/14lbs to 3m
    300m run
    7 bar muscle-ups

  • WOD Blog | Workout of the day

    THURSDAY 26-07-2018

    - by Admin

    HAPPY BIRTHDAY TO NICK CARIPIS AND CHAD DE ROSE!

    ENDURANCE CLUB

    A. WARM-UP

    5 x 2 min on : 1 min off
    Double unders

    B. ROWING SKILL

    C. CONDITIONING

    Rowing
    4 x 2 min on : 2 min rest
    Working for max cal. across all rounds

    D. ACCESSORY

    Barbell hip thrust
    5 x 10 (1230)

    CROSSFIT

    Every 90 seconds x 10:

    Even: 10 Barbell glute bridge
    Tempo 1230

    Odd: 12 single arm DB row/side
    As heavy as possible

    -Rest 5 minutes, then:

    5 rounds for time
    100m suitcase carry (10x10m AHAP)
    400m run

  • WOD Blog | Workout of the day

    MONDAY 16-07-2018

    - by Admin

    HAPPY BIRTHDAY TO DYLAN CORREIA!

    LEVEL 1

    A. LOWER BODY STRENGTH TEST 1

    Sumo deadlift
    Establish a 3RM in 20 minutes

    B. CONDITIONING TEST 1

    4 rounds for time of:
    10 SDHP, 35/20
    12 burpees

    *9 minute cap

    LEVEL 2

    A. LOWER BODY STRENGTH TEST 1

    Sumo deadlift
    Establish a 1RM in 20 minutes

    B. CONDITIONING TEST 1

    4 rounds for time of:
    10 power snatch, 43/30
    12 lateral bar burpees

    *9 minute cap

  • WOD Blog | Workout of the day

    FRIDAY 13-07-2018

    - by Admin

    A. MIDLINE

    Front lever tuck negative

    5 x 3

    B. CONDITIONING

    LEVEL 1

    Seven 1-minute rounds of:
    3 front squats, 52/35
    5 burpees
    Max reps of ball slams

    Rest 2 minutes between rounds.

    LEVEL 2

    Seven 1-minute rounds of:
    85/61. thrusters, 3 reps
    7 burpees
    Max reps of C2B pull-ups

    Rest 2 minutes between rounds.