Posts tagged with ‘pike push-ups’

  • WOD Blog | Workout of the day

    TUESDAY 04-12-2018

    - by Admin

    LEVEL 1

    A: GYMNASTICS CONDITIONING

    EMOM 12:
    Even: 5-8 box HSPU
    Odd: 3-5 strict pull-ups

    B: STRENGTH

    Front squat
    4×10, all heavy

    The accumulated load moved across the 4 sets needs to be more than the load accumulated across last week’s 3 sets

    LEVEL 2

    A: GYMNASTICS CONDITIONING

    EMOM 12:
    Even: 4-6 strict deficit HSPU
    Odd: 4-6 bar muscle-ups

    B: STRENGTH

    Back squat
    4×10, all heavy

    The accumulated load moved across the 4 sets needs to be more than the load accumulated across last week’s 3 sets

  • WOD Blog | Workout of the day

    WEDNESDAY 29-08-2018

    - by Admin

    HAPPY BIRTHDAY TO ART DE LACERDA!

    LEVEL 1

    A. STRENGTH CONDITIONING

    7 giant sets of:
    5 deadlifts, build to your heaviest 5
    8-12 pull-ups
    Max pike push-ups
    10 DB sit-ups

    *Rest as needed between sets

    LEVEL 2

    A. STRENGTH CONDITIONING

    7 giant sets of:
    2 deadlifts, build to your heaviest 2
    5-8 strict C2B pull-ups
    Max strict tempo HSPU (3012)
    10 GHD sit-ups

    *Rest as needed between sets

  • WOD Blog | Workout of the day

    MONDAY 18-06-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    5 sets of:
    30-40 sec handstand hold
    Rest 30 secs
    5 box HSPU
    Rest 30 secs

    B. CONDITIONING

    In 2 minutes:
    10 pull-ups
    15 front squats, 20/15
    Max box jump step downs

    Rest 1 minute and repeat for a total of 7 rounds.

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    5 sets of:
    3 strict parallette/deficit HSPU
    Rest 30 secs
    30 sec parallette/plate L-sit
    Rest 30 secs

    B. CONDITIONING

    In 2 minutes:
    15 C2B pull-ups
    21 OHS, 35/25
    Max box jump step downs

    Rest 1 minute and repeat for a total of 7 rounds.

  • WOD Blog | Workout of the day

    FRIDAY 02-02-2018

    - by Admin

    HAPPY BIRTHDAY TO NICK SMIT, SERGIO OLIVEIRA AND NATALIE DE ABREU!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 12:
    Station 1: 6 pike push-ups
    Station 2: 4 strict pull-ups
    Station 3: 12 KB swings, 24/16

    B. CONDITIONING

    AMRAP 15:
    200m run
    12 weighted walking lunges
    12 pull-ups

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 12:
    Station 1: 6 strict HSPU
    Station 2: 4-6 ring muscle-ups
    Station 3: 12 KB swings, 32/24

    B. CONDITIONING

    AMRAP 15:
    200m run
    12 pistols
    12 C2B pull-ups

  • WOD Blog | Workout of the day

    WEDNESDAY 13-12-2017

    - by Admin

    HAPPY BIRTHDAY TO CINDY WEBER AND MACAYLA SPAMERS!

    LEVEL 1

    A. CONDITIONING TEST

    50 box (toes)/pike HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    B. STRENGTH TEST

    Back squat
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    LEVEL 2

    A. CONDITIONING TEST

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    B. STRENGTH TEST

    Back squat
    1 Rep Max