Posts tagged with ‘midline stability’

  • WOD Blog | Workout of the day

    WEDNESDAY 13-09-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall
    – Kicking up with a spotter

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – If you are able to HSW, 10m every 90sec x 10 rounds
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)

  • WOD Blog | Workout of the day

    MONDAY 11-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO JOHAN VENTER AND FOR TODAY TO WILANI BERGH!

    A. CONDITIONING

    In teams of 3, 4 rounds EACH for time:
    20/15 cal. row
    50 double unders or 100 single skips
    20 push press (L1: 25/15; L2: 35/20)

    *As soon as the rower opens the next athlete begins their round
    *16 min cap

    B. BURNER

    In pairs, 3 sets of:
    30m Double KB overhead carry, AHAFP
    *I go, you go format

  • WOD Blog | Workout of the day

    SATURDAY 19-08-2017

    - by Admin

    HAPPY BIRTHDAY TO DARIUS DEMBSKY AND GREG BRYANT!

     

    GI JOZI

    A. MIDLINE

    8 x 20s:10s
    Hollow Rocks

    B. CONDITIONING

    For time:
    50 Lateral Jump 1m/75cm
    50 Ball Slams 15/10
    50 Jack Knives (V-Ups)
    50 wall-ball shots, 15kg/10kg
    50 burpees

    25min Cap

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2
    3×2, 80%

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1
    3×2+1, 80%

  • WOD Blog | Workout of the day

    MONDAY 14-08-2017

    - by Admin

    HAPPY BIRTHDAY TO CHANTAL SMALL!

    LEVEL 1

    A. CONDITIONING

    For time:
    60 pull-ups (jumping)
    50 abmat sit-ups
    40 lunges/leg (backward step)
    20 DB thrusters, 15/10

    *16 min cap

    B. ACCESSORY WORK

    Accumulate 3:00 in L-sit

    LEVEL 2

    A. CONDITIONING

    For time:
    80 pull-ups
    60 DB sit-ups, 25/15
    40 alt. pistols
    20 DB thrusters, 25/15

    *16 min cap

    B. ACCESSORY WORK

    Accumulate 3:00 in L-sit

  • WOD Blog | Workout of the day

    TUESDAY 08-08-2017

    - by Admin

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Rope climb development
    Work progressions
    Accumulate as many reps as you can if you are able to climb

    B. CONDITIONING

    4 rounds for time:
    150 singles OR 35 DU
    15 burpee box jumps, 20″
    12 KB swings, 20/12

    *15 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    In teams of 4, AMRAP 16:
    Rope climb
    *An athlete MUST begin a rope climb every 30 seconds

    B. CONDITIONING

    4 rounds for time:
    60 DU
    15 burpee box jumps, 24/20″
    12 traditional KB snatches, 24/16

    *15 min cap

    GI JOZI

    A. CONDITIONING

    In teams of 4: Complete 5 Rounds for Max Reps
    1 min of work: 30 sec rest
    – Sled Push
    – Ski Erg
    – Box Jumps
    – KB Swings

    One person at a station, then rotate during the rest period

    B. MIDLINE:

    3 Rounds for quality:
    5/5 KB Windmills
    10- 15 Hollow Rocks