Posts tagged with ‘Olympic weightlifting’

  • 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

    SATURDAY 12-08-2017

    - by Admin

    GI JOZI

    For time:
    14 push-ups + 14 “Fire starters”
    40 wall balls, 7/5 to 3m
    14 push-ups + 14 “Fire starters”
    30 wall balls
    14 push-ups + 14 “Fire starters”
    20 wall balls
    14 push-ups + 14 “Fire starters”
    10 wall balls
    14 push-ups + 14 “Fire starters”

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2
    4×2, 75%
    NOT TnG

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1
    4×2+1, 75%
    NOT TnG

  • WOD Blog | Workout of the day

    WEDNESDAY 28-06-2017

    - by Admin

    HAPPY BIRTHDAY TO CALVIN MREWA!

    A. WEIGHTLIFTING TEST

    Power clean

    1RM in 20 minutes
    3RM if you’ve been training here 3-6 months
    5RM HANG power clean if you’ve been here less than 3 months

    B. CONDITIONING TEST

    Grace”

    30 clean & jerks for time, 61/43

  • WOD Blog | Workout of the day

    SATURDAY 24-06-2017

    - by Admin

    HAPPY BIRTHDAY TO NATALI MOMBERG AND CHANTEL KLEINHANS!

    GI JOZI

    EMOM 40: Alternate movements

    15-20 Cal Air Bike
    30 Double unders/50 Single Skips
    12- 15 Cal Row
    16-20 Double DB Front Rack Lunges
    10-12 Cal Ski Erg

    BB CLUB

    A. SNATCH

    80%x 1, 83%x 1, 85%x 1, 88%x 1, 90%x 1, 93%x 1, 95%x 1, Heavy Single

    B. CLEAN & JERK

    80%x 1, 83%x 1, 85%x 1, 88%x 1, 90%x 1, 93%x 1, 95%x 1, Heavy Single

  • WOD Blog | Workout of the day

    SATURDAY 06-05-17

    - by Admin

    ALL THE BEST TO COACH CARL AND STEPHANIE ON YOUR WEDDING DAY TODAY! WE WISH YOU BOTH THE MOST BEAUTIFUL AND BLESSED DAY!

    GI JOZI

    “Hand in Hand”

    With a partner – AMRAP 8 minutes
    24 Russian KB swings
    24 Goblet Squats
    12/12 KB Push press (Single arm)

    Rest 4 min

    Repeat the AMRAP

    – Bell may not touch the ground for the 8 min
    – One person working at a time
    – Reps CAN be broken up at each station between the partners anyhow
    – Cannot move on until 24 reps are complete for that movement

    BB CLUB

    A. SNATCH

    Power snatch + snatch
    5 x (1+1) OTM, 75% max snatch

    B. CLEAN

    Power clean + clean
    5 x (1+1) OTM, 75% max clean

    C. JERK

    Power jerk + jerk
    5 x (1+1), 75%
    *% of max jerk