Posts tagged with ‘interval training’

  • WOD Blog | Workout of the day

    SATURDAY 01-04-2018

    - by Admin

    HAPPY BIRTHDAY FOR FRIDAY TO LAUREN NORTON!

    A. CONDITIONING

    1 minute per station, start at any station and rotate for 4 rounds – Teams of 5/6

    Buy in: 400m run as team

    KB swings
    Box jumps
    Wall balls
    Ski erg
    Row
    Rest

    Cash out: 400m run as a team

    B.BURNER

    AMRAP 5 minutes – Slam Ball Burner!

    Bicycle crunch 5/5
    Russian twist 5/5
    Crunches 5
    Plank 30 seconds

  • WOD Blog | Workout of the day

    WEDNESDAY 21-03-2018

    - by Admin

    The workout is programmed in honour of Human Rights Day which recognizes the Sharpeville massacre of 21 March 1960, in which 69 souls died and 180 were injured.

    3 rounds for time of: 

    21 cal. ski-erg OR air bike OR 42 cal. row
    19 vault jumps, 60/40″
    60m Dbl KB front rack carry, 32/24kg
    69 double unders (x2 single skips)
    180m overhead plate carry, 25/15kg

    *Work in teams of 4-5 w/ each member starting on a different
    station. Only move on to the next station once it’s open (train format).
    Time is up when all have completed 3 rounds each.

     

  • WOD Blog | Workout of the day

    SATURDAY 24-02-2018

    - by Admin

    HAPPY BIRTHDAY TO BRADLEY MANGAN!

    BARBELL CLUB

    A. SNATCH

    1 snatch balance + 1 OHS + 1 snatch
    1. Build to max
    2. 2 sets at 85%

    B. CLEAN & JERK

    1 clean + 1 front squat + 1 jerk
    1. Build to max
    2. 2 sets at 85%

    GI JOZI

    In pairs – AMRAP 30:

    Buddy 1 : 500m row (pace setter)

    Buddy 2: AMRAP
    10 Kb swings
    9 air squats
    8 sit ups

    Keep rotating for the 30 mins

  • WOD Blog | Workout of the day

    SATURDAY 17-02-2018

    - by Admin

    HAPPY BIRTHDAY TO LESLEY GRANT AND IMTIAZ DESAI!

    BARBELL CLUB

    A. CLEAN & JERK

    1 power clean + 1 clean + 1 jerk
    Build to a heavy set

    B. SNATCH

    1 power snatch + 1 snatch push press + 1 snatch
    Build to a heavy set

    GI JOZI

  • WOD Blog | Workout of the day

    SATURDAY 27-01-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 snatch + 1 OHS
    1. Build to a max of the complex in 12 minutes
    2. 2 sets at 90% of today’s max

    B. CLEAN & JERK

    Clean + power jerk + jerk
    1. Build to max in 12 minutes
    2. 2 sets at 90% of today’s max

    *Your goal is beat last week’s maxes by at least 1kg

    GI JOZI

    LEVEL 1

    In pairs –  EMOM 12
    Buddy 1 – In 60s Row 7/5 Cal + Max Push ups
    Buddy 2 – Rest
    (Alternate)

    Rest 5 minutes

    4 Rounds
    Run 200m
    Rest 30s

    Then
    4 Rounds
    Run 150m
    Rest 45s

    Then
    4 Rounds
    Run 100m
    60s Rest

    * NO rest between main rounds This could take 20+ min

    LEVEL 2

    In pairs –  EMOM 12
    Buddy 1 – In 60s Row 7/5 Cal + Max Push ups
    Buddy 2 – Rest
    (Alternate)

    Rest 5 minutes

    4 Rounds
    Run 300m
    Rest 30s

    Then
    4 Rounds
    Run 200m
    Rest 45s

    Then
    4 Rounds
    Run 150m
    60s Rest

    * NO rest between main rounds This could take 20+ min