Posts tagged with ‘interval training’

  • WOD Blog | Workout of the day

    FRIDAY 05-01-2018

    - by Admin

    HAPPY BIRTHDAY TO BRETT COWNLEY!

    A: METCON

    For Time:

    150 squats
    75 Russian swing
    120 squats
    60 Russian swings
    90 squats
    45 Russian swings

    B; CONDITIONING

    In teams, 8 rounds of:
    30-cal. row (each)

  • WOD Blog | Workout of the day

    MONDAY 01-01-2018

    - by Admin

    HAPPY NEW YEAR!

    STRENGTH

    Front squat
    5 x 3, ascending

    This is from the ground and you’re aiming for a 3RM

  • WOD Blog | Workout of the day

    THURSDAY 07-12-2017

    - by Admin

    HAPPY BIRTHDAY TO RACHEL VAN NIEKERK AND BLAKE UTTLEY!

    ENDURANCE CLUB

    DAY 1 – CLASS TIME

    A. ACCESSORY

    Glute-ham raises
    5 x 5

    B. RUNNING SKILL

    C. CONDITIONING

    8 x 300m w/ 60 sec rest

    DAY 2 – OWN TIME

    3 x 1200m w/ 3 min rest

     

    GI JOZI

    In pairs, 2 ROUNDS

    AMRAP 5: Max Cal Ski Erg
    Alternate as needed, max effort while working
    Change before you slow down (8-12 cal)

    * Rest 1 minute

    AMRAP 5 : Max Distance Sled Push
    Alternate every 40m- (20m and back)

    * Rest 1 minute

    AMRAP 5: Max Rep Double Unders/ Skip
    Alternate every 30 doubles/ 50 singles

    * Rest 1 minute

  • WOD Blog | Workout of the day

    WEDNESDAY 29-11-2017

    - by Admin

    HAPPY BIRTHDAY TO SEAN THOMPSON!

    10-1 reps for time of:
    Deadlift
    Power clean
    Push press

    One bar loaded to BW. Scale accordingly

    (10 Deadlift, 10 power clean, 10 Push Press, 9 Deadlift, 9 power clean, 9 Push Press, 8 Deadlift, 8 power clean, 8 Push Press, …… down to 1 rep of each)

  • WOD Blog | Workout of the day

    MONDAY 27-11-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO STELLA ARONIS, AND FOR TODAY TO VALARIE VENTER, MANO DE VOS AND JOCELYN JACOBS!

    A. CONDITIONING

    KitchnBox Summer Challenge Fitness Test

    7 rounds for time of:
    12 wall balls (L1: 7/5kg; L2: 10/7kg; 3m target)
    12 burpees

    *13 minute cap
    (1 sec is added to the time cap for each incomplete rep)

    LEVEL 1

    B. STRENGTH

    Power jerk
    Build to your heaviest 4 for the day

    LEVEL 2

    B. STRENGTH

    Power jerk
    Build to your heaviest double for the day