Posts tagged with ‘Olympic lifting’

  • WOD Blog | Workout of the day

    SATURDAY 28-04-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 x 3, 75%

    B. CLEAN + JERK

    5 x (3+1), 75%

    C. POSITION & STRENGTH

    Clean lift-off
    3 x 3, 110%

    GI JOZI

    IN TEAMS OF 3

    Buy in: 1500m Row Buy in

    -then 15min Amrap

    Buddy A. 200m Run Pace setter
    Buddy B. Toes To bar/Leg Raises
    Buddy C. Weight front rack Lunges KBs/DBs

    Cash out: 600 Double unders /1000 Single skips

  • WOD Blog | Workout of the day

    SATURDAY 21-04-2018

    - by Admin

    GI JOZI

    LEVEL 1

    5 rounds

    300m run
    20 Wall balls (7.5/5)
    15 Pulls ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 400m sprint
    Buddy up teams of 4-5
    Tunnel format

    LEVEL 2

    5 rounds

    400m run
    20 Wall balls (10/7.5)
    20 Pull ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 500m sprint
    Buddy up teams of 4-5
    Tunnel format

    BARBELL CLUB

    A. SNATCH TEST

    1 snatch deadlift
    1 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang snatch.

    B. CLEAN & JERK TEST

    3 clean deadlifts
    2 cleans
    1 jerk

    Build to a max set of the complex. You may not let go of the bar for this complex.

  • WOD Blog | Workout of the day

    SATURDAY 14-04-2018

    - by Admin

    BARBELL CLUB

    A. 3 position snatch

    Hi-hang + below knees + floor
    Every 90 sec x 8 rounds
    -About 70%

    B. 3 position POWER clean

    Tall clean + below knees + floor
    Every 90 sec x 8 rounds
    -About 70%

    C. CONDITIONING

    5 rounds for time:
    5 KB clean/arm
    5 KB push press/arm
    5 KB front rack squats/arm

    *The aim is to complete this without resting the KB at all. So go lighter and challenge yourself to hold on!

    GI JOZI

    “Rene”

    7 rounds for time:
    300m run
    20 Lunges (in total)
    15 Pull ups / Ring rows
    9 Burpees

  • WOD Blog | Workout of the day

    SATURDAY 07-04-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH COMPLEX

    1 snatch balance
    1 OHS
    1 snatch

    Build to a max set for the complex.
    Start off the racks for the snatch balance and dump it after the OHS

    B. CLEAN & JERK COMPLEX

    1 clean deadlift
    1 hang clean
    1 clean
    1 jerk

    Build to max for the complex. You may not let go of the bar for this complex.

    GI JOZI

    A. FITNESS TEST

    4 rounds for time:
    20 box jumps, 24/16
    30m Dbl KB front rack carry, 24/16
    400m run

    B. CIRCLE OF PAIN

    3 rounds of:
    20 slam balls
    40 med ball Russian twists
    20 med ball sit-ups OR hollow rocks

  • WOD Blog | Workout of the day

    WEDNESDAY 04-04-2018

    - by Admin

    HAPPY BIRTHDAY TO CARL MORRITT AND NOA CHRISTODOULAKIS!

    LEVEL 1

    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.

    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

    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.

    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

    *5 min cap