Posts tagged with ‘metabolic conditioning’

  • WOD Blog | Workout of the day

    FRIDAY 19-01-2018

    - by Admin

    HAPPY BIRTHDAY SIMONNE DE BEER AND STEPHANIE YATES!

    LEVEL 1

    A. UPPER BODY STRENGTH

    Push press
    10-8-6-4-2
    Shoot for a 2RM

    B. CONDITIONING

    For time:
    40 pull-ups
    65 shoulder to OH, 20/15
    200 single skips
    65 shoulder to OH, 20/15
    40 pull-ups

    LEVEL 2

    A. UPPER BODY STRENGTH

    Push press
    10-8-6-4-2
    Shoot for a 2RM

    B. CONDITIONING

    For time:
    50 C2B pull-ups
    75 shoulder to OH, 35/20
    100 DU
    75 shoulder to OH, 35/20
    50 C2B pull-ups

  • WOD Blog | Workout of the day

    WEDNESDAY 06-12-2017

    - by Admin

    HAPPY BIRTHDAY TO LUCA LUPATO!

    LEVEL 1

    A. CONDITIONING

    3 rounds for time of:
    Run 400 meters
    35/25 power snatch, 12 reps
    12 burpee pull-ups

    *12 min cap

    B. STRENGTH

    Strict pull-ups
    5 x max reps
    *Scale to either eccentric or assisted

    LEVEL 2

    A. CONDITIONING

    3 rounds for time of:
    Run 400 meters
    52/35 power snatch, 12 reps
    6 ring muscle-ups

    B. STRENGTH

    Strict weighted pull-ups
    Build to your heaviest 5 for the day

  • WOD Blog | Workout of the day

    MONDAY 04-12-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO KATHY MORIARTY AND FOR TODAY TO VERNLEIGH MORRIS AND MAMOKETSE MALINGA!

    LEVEL 1

    A. CONDITIONING

    In teams of 3, 5 rounds for time:
    18/15 cal. row
    15 alt. DB snatches, 20/10
    9 box HSPU

    *As soon as the rower is open, begin your round. You should be aiming for no more
    than 1 min on the rower

    B. ACCESSORY

    Shoulder prehab

    I-Y-T-W
    3 x 12 w/ LIGHT load. There should be no resting in the set

    LEVEL 2

    A. CONDITIONING

    In teams of 3, 5 rounds for time:
    21/18 cal. row
    15 alt. DB snatches, 25/15
    9 strict HSPU

    *As soon as the rower is open, begin your round. You should be aiming for no more
    than 1 min on the rower

    B. ACCESSORY

    Shoulder prehab

    I-Y-T-W
    3 x 12 w/ LIGHT load. There should be no resting in the set

  • WOD Blog | Workout of the day

    FRIDAY 13-10-2017

    - by Admin

    HAPPY BIRTHDAY TO GAVIN WOLFF AND CRAIG VAN DER LINDE!

    LEVEL 1

    In teams of 3-4, 5 rounds EACH for time of:
    5 rounds for time:
    1 rope climb (5 floor to standing pulls)
    15/12 cal. row
    15 burpees

    *Your round may begin as soon as the athlete in front completes their rope climbs

    The workout ends with a team 600m run to cash out

    LEVEL 2

    In teams of 3-4, 5 rounds EACH for time of:
    5 rounds for time:
    2 rope climbs, 5m
    18/15 cal. row
    15 burpees

    *Your round may begin as soon as the athlete in front completes their rope climbs

    The workout ends with a team 600m run to cash out

  • WOD Blog | Workout of the day

    MONDAY 09-10-2017

    - by Admin

    A. CONDITIONING

    For time:
    20 thrusters (L1: 40/25; L2: 52/35)
    40 box jumps (24/20″, L1 scale to step-ups)
    60 deadlifts (L1: 40/25; L2: 52/35)
    800m run
    60 deadlifts
    40 box jumps
    20 thrusters

    *18 minute cap

    B. ACCESSORY

    3 x max strict TTB or knee tucks