Posts tagged with ‘interval training’

  • WOD Blog | Workout of the day

    WEDNESDAY 13-06-2018

    - by Admin

    FIGHT GONE BAD!

    3 rounds of:
    Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
    Sumo deadlift high pulls, 75 lb. (reps)
    Box jumps, 20-inch box (reps)
    Push presses, 75 lb. (reps)
    Row (calories)

    In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

    Work in groups of 5 with each partner starting on a different station.

  • WOD Blog | Workout of the day

    SATURDAY 09-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull
    2 hang snatch
    1 snatch

    Build to a heavy set of the complex

    B. CLEAN & JERK

    1 clean
    2 front squats
    1 jerk

    Build to a heavy set of the complex

    GI JOZI

    LEVEL 1

    4 rounds of
    10/8 Cal ski erg
    15 Russian kb swings (24/16)
    15 Ball slams (10/7)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (10/5)
    3 min burpees
    * stagger start tunnel format

    5 x 150m sprint
    Rest 1:1

    LEVEL 2

    4 rounds for time
    15/12 Cal bike
    15 American swings (28/20)
    15 Ball slams (15/10)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (15/10)
    3 min burpees
    * stagger start tunnel format

    5 x 200m sprint
    Rest 1:1

  • WOD Blog | Workout of the day

    THURSDAY 10-05-2018

    - by Admin

    HAPPY BIRTHDAY TO SVEN KREHER!

    ENDURANCE CLUB

    A. BREATHING WORK

    3 minutes of nasal only breathing on
    the bike and while running
    -3 minutes on each
    -Only needs to be cumulative so buddy up and rotate

    B. ROWING

    5 x 500m pieces w/ 3 min rest

    The aim is negative splits. So each interval needs to be quicker than the one before. You need to hold some in the tank in order to be able to finish strong.
    *Rest periods may vary depending on rower:athlete ratio but ideally rest longer than you work

    CROSSFIT

    EMOM 15:

    1: 5 Bulgarian split squats/leg (low-moderate load)
    2: 5 KB vertical rows/side
    3: 18/12 cal. row

    -Rest 5 minutes-

    Then, AMRAP 20:

    5 plate get ups, 20/15
    200m plate carry, 20/15
    20 hand to hand single arm KB swings, 32/24

  • WOD Blog | Workout of the day

    TUESDAY 01-05-2018

    - by Admin

    WORKERS DAY – PUBLIC HOLIDAY WORKOUT!

    For max reps at each station:
    Tabata pull-ups
    Rest 1 minute
    Tabata sit-ups
    Rest 1 minute
    Tabata strict press, 35/20
    Rest 1 minute
    Tabata Russian swing
    Rest 1 minute
    Tabata jumping back squats, 35/20

    Work in teams of 5 with each partner starting on a different station.

  • 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