Posts tagged with ‘Olympic lifting’

  • WOD Blog | Workout of the day

    SATURDAY 11-11-2017

    - by Admin

    HAPPY BIRTHDAY TO JASON BROWNE, ‘LIL NICK THEMISTOCLEOUS AND WERNER KROLL!

    BARBELL CLUB

    A. SNATCH

    1 rep OTM x 5 / load
    80%
    85%
    90%

    B. CLEAN & JERK

    1 rep OTM x 5 / load
    80%
    85%
    90%

    G.I. JOZI

    TABATA – Ring Rows
    Rest 1 minute
    TABATA – Skipping
    Rest 1 minute
    TABATA – Sit ups
    Rest 1 minute
    TABATA – Shuttle sprints
    Rest 1 minute
    TABATA – Plank hold
    Rest 1 minute

    TABATA = 8 intervals of 20 seconds of Work followed by 10 seconds of Rest

     

  • WOD Blog | Workout of the day

    FRIDAY 27-10-2017

    - by Admin

    HAPPY BIRTHDAY TO MICHAEL DA CAMARA, MIKE CARIPIS, PENNY MAROUN, QUENTIN VISSER, JAN-HARM STEENKAMP AND LAUREN DAVIES!

    LEVEL 1

    Strict push-up ladder

    -Rest 5 minutes-

    1/2 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

    LEVEL 2

    Ring push-up ladder

    -Rest 5 minutes-

    3/4 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

  • WOD Blog | Workout of the day

    SATURDAY 14-10-2017

    - by Admin

    HAPPY BIRTHDAY TO MERYN ORLIK!

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    73%
    78%
    83%

    CLEAN & JERK

    1 rep OTM x 5 / load
    73%
    78%
    83%

    G.I. JOZI

    Buddy Workout – One buddy moves at a time

    2 ROUNDS

    AMRAP 4 minutes
    Max Cal Air Bike –  swop every 10-15 Cal

    Rest 1min

    AMRAP 4 minutes
    Max Cal Ski Erg –  swop every 8-12 cal

    Rest 1min

    AMRAP 4 minutes
    Max Distance KB Farmer Carry – swop every 40m

    Rest 1min

    AMRAP 4 minutes
    Max Distance Sled Push – swop every 40m

    Rest 1min

  • WOD Blog | Workout of the day

    SATURDAY 23-09-2017

    - by Admin

    HAPPY BIRTHDAY TO COACH MARCUS SWANEPOEL!

    BARBELL CLUB

    A. SNATCH

    1. Heavy single
    2. 90% of HS x 1, 95% of HS x1,100% of HS x1
    3. 2×1, 90%

    B. CLEAN & JERK

    1. Heavy single
    2. 90% of HS x 1, 95% of HS x1,100% of HS x1
    3. 2×1, 90%

    GI JOZI

    For Time:

    80 Sit -ups
    70 walking lunges ( in total)
    60 ring rows
    50 Air squats
    40 KB Swings (Russian)
    30 Burpees
    20 HR Push ups
    100 m run

  • 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)