Posts tagged with ‘KB swing’

  • 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

  • WOD Blog | Workout of the day

    FRIDAY 25-11-16

    - by Admin

    HAPPY BIRTHDAY TO JASON BUNNING!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Ring development
    Support
    Bottom of the dip
    Eccentric dips
    False grip ring rows

    B. CONDITIONING

    EMOM 14:
    Odd: 15 wall balls, 7/5 to 2.7m
    Even: 18 KB swings, 20/12

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Ring muscle-ups
    Every 90 sec x 10 rounds
    1 strict MU + 2 kipping MU
    OR
    Work on strict MU progressions

    B. CONDITIONING

    EMOM 14:
    Odd: 15 wall balls, 10/7 to 3m
    Even: 18 KB swings, 24/16

  • WOD Blog | Workout of the day

    THURSDAY 29-09-16

    - by Admin

    HAPPY BIRTHDAY TO TANYA VAN STADEN!

    GI JOZI

    Max Turkish Get up 10 min

    6 Rounds
    45 seconds: KB Push Press -15 seconds: Rest
    45 seconds: KB Swing -15 seconds: Rest
    45 seconds: KB Goblet Squat -15 seconds: Rest
    45 seconds: Skipping -15 seconds: Rest

    ENDURANCE CLUB

    A. JUMP ROPE TEST

    Max unbroken double unders
    1-3 attempts

    -Rest 3 minutes-

    B. RUNNING TEST

    800m time trial

    -Rest 3 minutes-

    C. ROWING TEST

    Rowing
    5km time trial

    When you set the monitor up, press the top right button. That gives you the most detailed display. Aside from recording your
    total time, you need to also record your average split time for the 5km. That’s your average 500m split time.