Posts tagged with ‘midline stability’

  • WOD Blog | Workout of the day

    TUESDAY 24-04-2018

    - by Admin

    HAPPY BIRTHDAY TO CLAIRE HOLLICK!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 16:
    1: 3-5 strict pull-ups
    2: 40 sec HS hold
    3: Max V-sits
    4: Rest

    B. CONDITIONING

    4 rounds of:
    One minute of rowing for cals.
    One minute of step-ups
    One minute of push presses, 40/20kg

    This is a 5 x 3-round workout with no rest between movements or rounds.
    On the call of “rotate!” move stations quickly.

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 16:
    1: 2-4 strict muscle-ups
    2: 10m HS walk
    3: Max strict TTB
    4: Rest

    B. CONDITIONING

    4 rounds of:
    One minute of rowing for cals.
    One minute of box jumps, 30/24″
    One minute of power jerks, 61/43kg

    This is a 5 x 3-round workout with no rest between movements or rounds.
    On the call of “rotate!” move stations quickly.

  • WOD Blog | Workout of the day

    THURSDAY 19-04-2018

    - by Admin

    ENDURANCE CLUB

    THRESHOLD TESTING

    In 4 minutes:
    50/35 cal. row
    30 Ball Slams
    Max rep burpees in remaining time

    Rest 1 minute.

    Repeat for a total of 3 rounds.

    You are scored on total burpee reps AND also measure the % change in reps from first to last round.

    CROSSFIT

    A. ENGINE TEST

    Air bike
    50/40 cal. for time

    B. CONDITIONING TEST 3

    3 rounds for time:
    100m (10 x 10m) KB suitcase carry, 32/24kg
    15 burpees over the KB (same as Open standards)
    100m (10 x 10m) KB goblet carry, 32/24kg
    15 burpees over the KB

  • WOD Blog | Workout of the day

    WEDNESDAY 11-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Back levers
    Work on bar/ring back levers for 15 min
    If positions are good, perform 8×3:
    For each rep work to as far as you can while holding lever positions, pause for 1, return to start, repeat

    B. CONDITIONING

    AMRAP 15:
    21 med ball sit-ups
    14 one-arm DB push press, 20/10

    Alternate arms every 7 reps

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Back levers
    Work on bar/ring back levers for 15 min
    If positions are good, perform 8×3:
    For each rep work to as far as you can while holding lever positions, pause for 1, return to start, repeat

    B. CONDITIONING

     

    AMRAP 15:
    21 DB sit-ups, 25/15
    14 one-arm DB push jerks, 25/15*

    Alternate arms EVERY REP

  • WOD Blog | Workout of the day

    MONDAY 09-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Split clean
    Build to a heavy triple
    – If new to weightlifting, work in sets of 5

    B. CONDITIONING

    AMRAP 10:
    10 DB/KB push press
    14 DB/KB reverse lunges, 14 reps

    LEVEL 2

    A. BARBELL CONDITIONING

    Split clean
    Build to a heavy triple
    – If new to weightlifting, work in sets of 5

    B. CONDITIONING

    AMRAP 10:
    10 HSPU
    45/30kg front rack reverse lunge, 14 reps

  • WOD Blog | Workout of the day

    MONDAY 19-03-2018

    - by Admin

    HAPPY BIRTHDAY TO URSULA LANGENFELDT!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 8:

    HS/HSPU progression*

    *Choose a progression you can work
    on for the 8 minutes.

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    Strict push-ups
    KB SDHP 24/16 OR SDHP 40/25

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 8:

    Every 2 min x 8 rounds:
    Handstand walk*

    *Choose your adventure!

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    Strict HSPU
    SDHP, 52/35