Posts tagged with ‘midline stability’

  • WOD Blog | Workout of the day

    THURSDAY 19-10-2017

    - by Admin

    HAPPY BIRTHDAY TO JENNA GADNEY!

    ENDURANCE CLUB

    Day 1 – Class Work

    A. RUNNING SKILL

    B. ACCESSORY

    4 rounds for time:
    15/12 cal. row
    15 plate good mornings

    C. RUNNING

    10 x 200m sprints w/ 2 min rest

    Day 2 – Homework

    3-4 x 800m w/ 3 min rest

    GI JOZI

    A) CONDITIONING

    In 2 mins: Run 200m, then AMRAP for remainder of 2 min:
    Round 1 : Ski Erg
    Round 2 : Lunges/ Weighted Lunges
    Round 3 : Ball Slams
    Round 4 : Burpees
    Round 5 : Skipping

    Rest 30 seconds between rounds

    Repeat this cycle once more

    B) MIDLINE

    3 Rounds not for time:
    30 sec L-hang
    30 sec weighted plank
    30 sec hollow rock/hold

  • 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

  • WOD Blog | Workout of the day

    WEDNESDAY 04-10-2017

    - by Admin

    HAPPY BIRTHDAY TO INGE FUCHS!

    A. CONDITIONING

    “Fran”

    21-15-9 reps for time of:
    Thrusters, 43/30
    Pull-ups

    *6 minute cap

    B. MIDLINE

    In 3 minutes accumulate as much time as possible in a plank
    In the next 3 minutes accumulate as many hollow rocks as you can

  • 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