Posts tagged with ‘metcon’

  • WOD Blog | Workout of the day

    MONDAY 07-05-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 7

    B. CONDITIONING

    AMRAP 14:
    7 jumping C2B pull-ups
    12 thrusters, 20/15
    100 single skips

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 5 for the day

    B. CONDITIONING

    AMRAP 14:
    7 ring MU
    15 thrusters, 43/35
    100 double unders

  • WOD Blog | Workout of the day

    WEDNESDAY 21-03-2018

    - by Admin

    The workout is programmed in honour of Human Rights Day which recognizes the Sharpeville massacre of 21 March 1960, in which 69 souls died and 180 were injured.

    3 rounds for time of: 

    21 cal. ski-erg OR air bike OR 42 cal. row
    19 vault jumps, 60/40″
    60m Dbl KB front rack carry, 32/24kg
    69 double unders (x2 single skips)
    180m overhead plate carry, 25/15kg

    *Work in teams of 4-5 w/ each member starting on a different
    station. Only move on to the next station once it’s open (train format).
    Time is up when all have completed 3 rounds each.

     

  • WOD Blog | Workout of the day

    SATURDAY 24-02-2018

    - by Admin

    HAPPY BIRTHDAY TO BRADLEY MANGAN!

    BARBELL CLUB

    A. SNATCH

    1 snatch balance + 1 OHS + 1 snatch
    1. Build to max
    2. 2 sets at 85%

    B. CLEAN & JERK

    1 clean + 1 front squat + 1 jerk
    1. Build to max
    2. 2 sets at 85%

    GI JOZI

    In pairs – AMRAP 30:

    Buddy 1 : 500m row (pace setter)

    Buddy 2: AMRAP
    10 Kb swings
    9 air squats
    8 sit ups

    Keep rotating for the 30 mins

  • WOD Blog | Workout of the day

    FRIDAY 12-01-2018

    - by Admin

    A. STRENGTH TEST 3

    Deadlift
    5RM* in 15 minutes

    *Each rep ends at the bottom off the descent (up+down=1 rep). You may NOT TnG. Short pause to reset WITHOUT regripping in between reps.

    5th rep ends after lowering the 5th rep.

    If you dump it does not count!

    LEVEL 1

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 55/40
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

    *5 min cap

    LEVEL 2

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 85/65
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

  • WOD Blog | Workout of the day

    WEDNESDAY 10-01-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS TEST

    Max duration hold in hang
    Max duration hold at top of pull-up
    Max duration hold in dip support

    B. CONDITIONING TEST 3

    5 rounds for time:
    50 single skips
    15 wall balls, 7/5 to 3m
    30 knee tucks

    *20 min cap

    LEVEL 2

    A. GYMNASTICS TEST

    Ring muscle-ups
    1 attempt at max reps

    B. CONDITIONING TEST 3

    5 rounds for time:
    45 DU
    20 wall balls, 10/7 to 3m
    20 TTB rounds for time:

    *20 min cap