Posts tagged with ‘KB swing’

  • 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

     

  • WOD Blog | Workout of the day

    WEDNESDAY 14-03-2018

    - by Admin

    HAPPY BIRTHDAY TO PIETER VAN ROOYEN!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang power snatch
    5-5-5-5-5, ascending

    B. CONDITIONING

    For time:
    42-30-18 KB swings, 20/12
    21-15-9 push-ups

    LEVEL 2

    A. BARBELL CONDITIONING

    TnG power snatch
    Build to a heavy triple (NOT max)

    B. CONDITIONING

    21-15-9 reps for time:
    KB snatch (each arm), 24/16
    Ring dips

  • WOD Blog | Workout of the day

    THURSDAY 12-10-2017

    - by Admin

    HAPPY BIRTHDAY TO FRANCOIS TROSKIE!

    ENDURANCE CLUB

    This will be the start of an 11-week running program. I will post a second day of training which the athletes may do in their
    own time. The program will also include supplementary training.

    A. RUNNING SKILL

    Work on foot strike positioning

    B. SUPPLEMENTARY

    AMRAP 7 minutes:
    15 Russian swings, 32/24
    30 double unders

    C. RUNNING

    8 x 200m sprints w/ 2 minutes rest

    DAY 2 (own time)

    2 x 800m sprints w/ 3 minutes rest

    GI JOZI

    10 rounds for time:

    30 double unders/ 50 singles
    20 air squats
    10 push ups
    100 m sprint

    * 2 min rest between rounds

    * Each round should be a sprint

  • WOD Blog | Workout of the day

    FRIDAY 04-08-2017

    - by Admin

    HAPPY BIRTHDAY TO MONIQUE PAPPAS!

    A. CONDITIONING

    LEVEL 2

    15-12-9-6 reps for time of:
    Dbl Russian swing, 20/12
    *After each set go straight into a 40m heavy and fast sled push

    Work in groups of 4-6. Each round must be an all out sprint. Rest while your buddies go.

    LEVEL 2

    15-12-9-6 reps for time of:
    Dbl KB clean, 24/16
    *After each set go straight into a 40m heavy and fast sled push

    Work in groups of 4-6. Each round must be an all out sprint. Rest while your buddies go.

    B. GYMNASTICS CONDITIONING

    Pick one weakness and drill it OTM x 12 minutes

  • WOD Blog | Workout of the day

    SATURDAY 29-07-2017

    - by Admin

    BB CLUB

    A. SNATCH

    65%x3
    2×3, 70%
    3×2, 75%
    2×1, 80%
    2×1, 85%
    1×1, 90%

    B. CLEAN & JERK

    65%x3+1
    2×3+1, 70%
    3×2+1, 75%
    2×1, 80%
    2×1, 85%
    1×1, 90%

     

    GI JOZI

    HQ

    5 Rounds for time of:
    15 Cal Ski Erg
    15 Russian KB swing
    15 High box jumps

    EAST

    5 Rounds for time of:
    400m run
    15 Russian KB swing
    15 High box jumps