Posts tagged with ‘max effort’

  • WOD Blog | Workout of the day

    FRIDAY 12-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS PULLING

    Max unbroken horizontal ring row
    1 attempt

    B. CONDITIONING TEST

    Every 4 minutes x 4:
    18/12 cal. row
    15 slam balls
    9 front squats, 50/35

    LEVEL 2

    A. GYMNASTICS PULLING

    Max unbroken ring muscle-ups (kipping)
    1 attempt

    B. CONDITIONING TEST

    Every 4 minutes x 4:
    21/15 cal. row
    15 C2B pull-ups
    9 overhead squats, 61/43

  • WOD Blog | Workout of the day

    FRIDAY 05-10-2018

    - by Admin

    A. FRONT LEVER

    8 x 3
    From inverted hand descend as fas as you can (above parallel), pause, pull back up to inverted

    B. CONDITIONING

    On a 15-minute clock, for max reps each round:

    From 0:00-3:00, run 400 meters then do pull-ups
    Rest 1 minute
    From 4:00-7:00, run 400 meters then do alt. DB snatches, 25/17.5
    Rest 1 minute
    From 8:00-11:00, run 400 meters then do TTB
    Rest 1 minute
    From 12:00-15:00, run 400 meters then do alt. DB snatches, 25/17.5

  • WOD Blog | Workout of the day

    SATURDAY 07-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH TEST

    1 snatch deadlift
    1 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang
    snatch.

    B. CLEAN & JERK TEST

    3 clean deadlifts
    2 cleans
    1 jerk

    Build to a max set of the complex. You may not let go of the bar for this complex.

    GI JOZI

    LEVEL 1

    5 rounds

    300m run
    20 Wall balls (7.5/5)
    15 Pulls ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 400m sprint
    Buddy up teams of 4-5

    LEVEL 2

    5 rounds

    400m run
    20 Wall balls (10/7.5)
    20 Pull ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 500m sprint
    Buddy up teams of 4-5

  • WOD Blog | Workout of the day

    WEDNESDAY 04-07-2018

    - by Admin

    HAPPY BIRTHDAY TO DEVAN CAIRNS!

    LEVEL 1

    A1. STRENGTH TEST 2

    Deadlift
    5RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Max duration handstand hold
    1-2 attempts

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    SDHP, 45/30
    Push press, 45/30

    LEVEL 2

    A1. STRENGTH TEST 2

    Deadlift
    3RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Strict deficit HSPU
    1RM (centimeters)
    Work up to your deepest deficit for 1 rep.

    If you can already get shoulders to hands, go for max unbroken reps at that deficit.

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    SDHP, 45/30
    Push press, 45/30

  • WOD Blog | Workout of the day

    THURSDAY 07-06-2018

    - by Admin

    HAPPY BIRTHDAY TO CHARNE MARTIN, AND WILLIE SMIT!

    ENDURANCE CLUB

    A. ROWING SKILL + BREATHING

    The 7’s Warm-up
    Use only nasal breathing

    B. CONDITIONING

    10 rounds of:
    1 minute of rowing at 80% effort
    30 seconds max effort on the air bike

    *Rest as needed between rounds

    CROSSFIT

    AMRAP 15:
    20 med ball cleans
    100m med ball carry

    Rest 5 minutes

    5 rounds for max reps of:
    30 sec: DB snatch, left arm, 22.5/15
    15 sec: Rest
    30 sec: Max HR push-ups
    15 sec Rest
    30 sec: DB snatch, right arm, 22.5/15
    15 sec: Rest
    30 sec: Max HR push-ups
    15 sec: Rest