Posts tagged with ‘KB swing’

  • WOD Blog | Workout of the day

    WEDNESDAY 28-11-2018

    - by Admin

    LEVEL 1

    A: BARBELL CONDITIONING

    EMOM 12:
    3 clean deadlifts
    2 hang power clean
    1 hang clean

    No resetting between lifts. Same load across

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    Russian swing, 32/24
    Box jump over, 24/20

    LEVEL 2

    A: BARBELL CONDITIONING

    EMOM 12:
    1 set of the complex:
    1 clean deadlift
    1 hang clean
    1 power clean
    1 front squat

    No resetting. Increase load each round.

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    KB snatch, 24/16
    Lateral box jump over, 24/20″

    *Switch hands as often as you want to on the snatch

  • WOD Blog | Workout of the day

    SATURDAY 10-11-2018

    - by Admin

    HAPPY BIRTHDAY TO EBEN KILLIAN!

    BARBELL CLUB

    A: SNATCH

    3×1, 70%
    2×2, 75%
    4×1, 80%

    B: CLEAN & JERK

    3×1, 70%
    2×2, 75%
    4×1, 80%

    CROSSFIT

    EMOM 42 minutes

    8/10 cal row
    12 box jumps
    10/12 cal ski erg
    15 sit up and throw with med ball
    12 KB swings
    15 air squats

  • WOD Blog | Workout of the day

    SATURDAY 27-10-2018

    - by Admin

    HAPPY BIRTHDAY TO MIKE CARIPIS, MICHAEL DA CAMARA, PENNY MAROUN, LAUREN DAVIES AND JAN-HARM STEENKAMP!

    BARBELL CLUB

    A. SNATCH

    5 singles OTM at each load:
    73%
    78%
    83%

    B. CLEAN & JERK

    5 singles OTM at each load:
    73%
    78%
    83%

    On the 5th single at each load, add a jerk

    GI JOZI

    35min AMRAP – In teams of 2

    12 abmat sit up (P1)
    12 Russian twists (P2)
    12 KB swing (P1)
    12 weighted jumping squats (P2)
    12 lunges (P1)
    100 m sprint (P2)
    *** then swop, only one buddy working at a time

  • WOD Blog | Workout of the day

    MONDAY 01-10-2018

    - by Admin

    HAPPY BIRTHDAY TO DAWN STOCKILL!

    A. KETTLE BELL BENT PRESS

    5 x 5/side, ascending

    B. CONDITIONING

    Complete as many rounds as possible in 10 minutes of:
    3 burpee box jump-overs, 24/20″
    3 Dbl Russian swings, 2 x 28/20kg
    6 burpee box jump-overs
    6 Dbl Russian swings
    9 burpee box jump-overs
    9 Dbl Russian swings
    Etc.

     

  • WOD Blog | Workout of the day

    FRIDAY 03-08-2018

    - by Admin

    HAPPY BIRTHDAY TO DORIANO LUZZATTO, JULIE-ANNE SCOTT AND ANDREW CHESTER!

    LEVEL 1

    A. LOWER/UPPER BODY STRENGTH

    Sumo deadlift
    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    Barbell Z-press
    5 x 5, across

    B. CONDITIONING

    AMRAP 7:
    10 push-ups
    10 American swings, 24/16

    LEVEL 2

    A. LOWER/UPPER BODY STRENGTH

    Sumo deadlift
    Build to your heaviest 3 for the day in 7 sets

    -Superset with:

    Strict tempo HSPU
    Max at 3013

    B. CONDITIONING

    AMRAP 7:
    10 ring dips
    10 power snatch, 35/20