Posts tagged with ‘interval training’

  • WOD Blog | Workout of the day

    THURSDAY 04-10-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    6 x 30 sec on : 30 sec off
    Single skips

    B. CONDITIONING

    For time:
    Run 400 meters
    Rest 1 minute
    Run 800 meters
    Rest 2 minutes
    Run 1,200 meters
    Rest 3 minutes
    Run 1,600 meters

    CROSSFIT

    A. KETTLEBELL FLOW

    With a single KB:
    6 ballistic rows (3/arm)
    Into 1 lunge clean (right leg back, right arm)
    Into 3 half kneeling presses, right
    Into 6 hand-to-hand swings
    Into 1 lunge clean (left leg back, left arm)
    Into 3 half kneeling presses, left
    Back into the ballistic rows
    x3 rounds (without resting)

    -Rest 2 minutes and repeat for a total of 3 rounds

    B. CONDITIONING

    For time:
    400-meter run
    100-meter KB goblet carry, 32/24
    800-meter run
    100-meter KB goblet carry, 32/24
    400-meter run

  • WOD Blog | Workout of the day

    FRIDAY 31-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell floor press
    Build to your heavies 5 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 V-ups
    10 front squats, 52/35kg
    200m sprint

    Each round should be an all out effort

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 1 for the day in 8 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 UB TTB
    10 OHS, 52/35kg
    200m sprint

    Each round should be an all out effort

  • WOD Blog | Workout of the day

    THURSDAY 30-08-2018

    - by Admin

    HAPPY BIRTHDAY TO LEON NAIDOO AND RYAN HENRY!

    ENDURANCE CLUB

    A. WARM-UP

    3 sets of:
    200m jog
    15 reverse hyper extensions

    B. CONDITIONING

    5 rounds of:
    1 min air bike for cal.
    1 min of bear crawls
    1 min of single skips
    1 min plank hold
    1 min of 10m shuttle sprints

    *No rest between rounds

    CROSSFIT

    In teams of 2

    @0:00:
    1.2km run together
    600m Zercher plate carry in total (alt. every 100m)
    @15:00:
    1.6km row in total (swap when you want)
    600m OH plate carry in total (alt. every 100m)
    @30:00:
    80 box jump overs (alt. every 5 reps)
    200m sled push in total (alt. as often as you want)

    B. ACCESSORY

    Reverse hyper extension on a box
    3 x 15

  • WOD Blog | Workout of the day

    WEDNESDAY 29-08-2018

    - by Admin

    HAPPY BIRTHDAY TO ART DE LACERDA!

    LEVEL 1

    A. STRENGTH CONDITIONING

    7 giant sets of:
    5 deadlifts, build to your heaviest 5
    8-12 pull-ups
    Max pike push-ups
    10 DB sit-ups

    *Rest as needed between sets

    LEVEL 2

    A. STRENGTH CONDITIONING

    7 giant sets of:
    2 deadlifts, build to your heaviest 2
    5-8 strict C2B pull-ups
    Max strict tempo HSPU (3012)
    10 GHD sit-ups

    *Rest as needed between sets

  • 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?