Posts tagged with ‘lunges’

  • WOD Blog | Workout of the day

    WEDNESDAY 12-12-2018

    - by Admin

    HAPPY BIRTHDAY TO JENNY-LEE ERASMUS!

    LEVEL 1

    A: STRENGTH

    Overhead reverse lunge
    5 x 5/leg

    B: CONDITIONING

    For time:
    21 power snatch, 35/20
    42 air squats
    15 power snatch
    30 air squats
    9 power snatch
    18 air squats

    LEVEL 2

    A: STRENGTH

    Overhead squat
    Build to a heavy single in 20 minutes

    Work from racks and either push jerk or split jerk from the back to get it overhead. Do not attempt to push press.

    B: CONDITIONING

    For time:
    21 power snatch, 35/20
    42 air squats
    15 power snatch
    30 air squats
    9 power snatch
    18 air squats

  • WOD Blog | Workout of the day

    MONDAY 05-11-2018

    - by Admin

    A. CONDITIONING

    EMOM 16:
    1: 8 Dbl KB front rack reverse lunges/leg, heavy

    2: 20 sit-ups
    3: 15/12 cal. bike
    4: Rest

    B: STRENGTH

    Level 1 – Paused front squat
    5×3, all heavy

    Level 2 – Paused back squat
    5×2, 80%

  • WOD Blog | Workout of the day

    FRIDAY 02-11-2018

    - by Admin

    HAPPY BIRTHDAY TO CHENOA TAFF!

    A. STRENGTH ACCESSORY

    5 sets of:
    8 weighted step-ups/leg, 2 x DBs,heavy
    4 Turkish sit-ups/side

    Rest as needed between sets

    B. CONDITIONING

    3 rounds for time:
    30 alt. pistols
    30 alt. DB snatch, 25/17.5kg

  • WOD Blog | Workout of the day

    WEDNESDAY 17-10-2018

    - by Admin

    HAPPY BIRTHDAY TO MICO LABUSCHAGNE!

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 90 secs x 8:
    3 snatch deadlift
    2 hang power snatch
    1 overhead squat
    – Same load across

    B. CONDITIONING

    AMRAP 7:
    10 DB snatch, 22.5/15
    10 goblet reverse lunges, 22.5/15

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 secs x 8:
    1 snatch deadlift
    1 hang snatch
    1 overhead squat
    – Ascending load

    B. CONDITIONING

    AMRAP 7:
    7 power snatch, 45/30
    10 OH reverse lunges, 45/30

  • WOD Blog | Workout of the day

    SATURDAY 13-10-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    Establish a 3RM in 15 minutes

    These are reset reps, NO TnG. But it must not take longer than 50 secs to complete a set.

    B. CLEAN & JERK

    2 clean + 1 jerk
    Establish a max in 15 minutes

    CROSSFIT

    TENACITY TESTING

    For time:

    4 plate get-ups, 20/10
    400m plate run, 20/10
    5 Zercher plate lunges per leg, 20/10
    50 burpees with jump onto plate
    6 plate shoulder to overhead, 20/10
    600m run (no plate)
    7 overhead plate lunges per leg, 20/10
    70 wall balls, 10/7 to 3m