Posts tagged with ‘OHS’

  • WOD Blog | Workout of the day

    SATURDAY 26-08-2017

    - by Admin

    HAPPY BIRTHDAY TO LEANDER VAN TONDER, CAMILLA KROG AND MARC DUFORQ!

    BARBELL CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

    B. CLEAN & JERK

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

    G.I. JOZI

    FOR TIME: In Teams of 4-6 people.

    Buy in: 600m sled push ( as a team- team must keep up with the sled)

    3 rounds – 2 people work at a time
    DB Snatches x 100
    Medball Sit Ups x 100
    Lunges x 200

    Cash Out: 600m sled push ( as a team- team must keep up with the sled)

  • WOD Blog | Workout of the day

    MONDAY 21-08-2017

    - by Admin

    HAPPY BIRTHDAY TO JOLANDI THERON AND LAURA KARAMARKOV!

    LEVEL 1

    A. BARBELL CONDITIONING

    Snatch Complex
    Every 90 seconds x 8 rounds:
    3 snatch deadlifts
    2 snatch high pulls
    1 snatch

    *You must hold on for all 6 reps

    B. CONDITIONING

    AMRAP 9:
    7 overhead squats, 35/20
    5 box jumps, 24/20″

     

    LEVEL 2

    A. BARBELL CONDITIONING

    Snatch

    60% x 3 reps
    65% x 3 reps
    70% x 3 reps
    5 x 2 @ 75%

    *Move every 90 seconds.

    B. CONDITIONING

    AMRAP 9:
    7 overhead squats, 60/40
    5 lateral box jump overs, 24/20″ (no lockout needed)

  • WOD Blog | Workout of the day

    WEDNESDAY 02-08-2017

    - by Admin

    LEVEL 1

    A. STRENGTH

    Overhead squat
    5×3, ascending load

    B. CONDITIONING

    AMRAP 9:
    6 strict push-ups
    9 front squats, 45/25

    LEVEL 2

    A. STRENGTH

    Overhead squat
    5×4, ± 70%

    B. CONDITIONING

    AMRAP 9:
    6 strict push-ups
    9 front squats, 61/43

  • WOD Blog | Workout of the day

    MONDAY 24-08-2017

    - by Admin

    HAPPY BIRTHDAY TO KARYN DA SILVA AND GABRIELLA LUBBE!

    LEVEL 1

    A. BARBELL CONDITIONING

    Snatch
    5 x 3, across

    B. CONDITIONING

    AMRAP 10:
    8 pull-ups
    150m run

    LEVEL 2

    A. BARBELL CONDITIONING

    Snatch
    5 x 3, ascending

    B. CONDITIONING

    AMRAP 10:
    10 C2B pull-ups
    200m run

  • WOD Blog | Workout of the day

    WEDNESDAY 14-06-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS DEVELOPMENT

    Kipping development

    Fine tune the hollow, arch and neutral
    positions on the ground
    Then on the rig
    Work on beat swings

    B. CONDITIONING

    AMRAP 2:
    12 OHS, 20/15
    12 jumping C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    10 OHS
    10 jumping C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    8 OHS
    8 jumping C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    6 OHS
    6 jumping C2B pull-ups

     

    LEVEL 2

    A. GYMNASTICS DEVELOPMENT

    5 sets of the following complex:
    3 strict pull-ups
    Into 3 sec hold at the top
    Into 3 kipping pull-ups
    Into 3 sec hold at the top
    Into 3 kipping C2B pull-ups
    Rest 60 seconds between sets

    B. CONDITIONING

    AMRAP 2:
    12 OHS, 43/30
    12 C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    10 OHS
    10 C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    8 OHS
    8 C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    6 OHS
    6 C2B pull-ups

    PLEASE NOTE THAT WE WILL BE CLOSED FOR THE PUBLIC HOLIDAY ON 16 JUNE 2017!

    CLASSES WILL RESUME AS NORMAL ON SATURDAY 17 JUNE 2017