Posts tagged with ‘pistol squats’

  • WOD Blog | Workout of the day

    FRIDAY 07-12-2018

    - by Admin

    HAPPY BIRTHDAY TO LUCA LUPATO!

    A: STRENGTH CONDITIONING

    Sumo deadlift
    5 x 5, ascending

    Superset with:

    Max kipping ring dips in 30 seconds

    B: CONDITIONING

    For time:
    21 left arm DB snatch, 30/22.5
    21 right arm DB snatch, 30/22.5
    21 pistols/leg
    15 left arm DB snatch, 30/22.5
    15 right arm DB snatch, 30/22.5
    15 pistols/leg
    9 left arm DB snatch, 30/22.5
    9 right arm DB snatch, 30/22.5
    9 pistols/leg

     

  • WOD Blog | Workout of the day

    WEDNESDAY 26-09-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH TEST

    Front squat
    Establish a 1RM in 20 minutes
    *If you did not complete the ENTIRE previous training block, 3RM

    B. CONDITIONING TEST

    AMRAP 10:
    4 strict pull-ups
    6 strict box dips
    8 goblet lunges/leg, 24/16

    LEVEL 2

    A. LOWER BODY STRENGTH TEST

    Front squat
    Establish a 1RM in 20 minutes
    *If you did not complete the ENTIRE previous training block, 3RM

    B. CONDITIONING TEST

    AMRAP 10:
    4 strict C2B pull-ups
    6 strict ring dips
    8 pistols/leg

  • WOD Blog | Workout of the day

    TUESDAY 17-06-2018

    - by Admin

    HAPPY BIRTHDAY TO GENA BURTON!

    LEVEL 1

    A. GYMNASTICS TEST 1

    L-hang
    Accumulate as much time as you can
    within 5 minutes

    -Rest 5 minutes-

    Gymnastics push-up hold
    Accumulate as much time as you can
    within 5 minutes

    B. CONDITIONING TEST 2

    AMRAP 10:
    4 strict pull-ups
    6 strict box dips
    8 goblet lunges/leg, 24/16

    LEVEL 2

    A. GYMNASTICS TEST 1

    Strict TTB
    Max reps in 5 minutes

    -Rest 5 minutes-

    4-3-2-1-2-3-4 reps for time:
    Strict muscle-up
    *8 min cap

    B. CONDITIONING TEST 2

    AMRAP 10:
    4 strict C2B pull-ups
    6 strict ring dips
    8 pistols/leg

  • WOD Blog | Workout of the day

    WEDNESDAY 30-05-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 6-8 Parallete shoot throughs
    2: 10 single leg glute bridges/leg
    3: 3-5 frong stand attempts

    B. CONDITIONING

    In pairs
    25-15-10 reps for time:
    Alt. DB snatch,15/10
    Alt. pistols

    “I complete the snatch, then you do, then I complete the pistols, then you do”

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 1 Parallete shoot through + 1 parallete push-up x 6-8
    2: 10 single leg glute bridges/leg
    3: 20-30 sec frog stand hold

    B. CONDITIONING

    In pairs
    25-15-10 reps for time:
    Alt. DB snatch,15/10
    Alt. pistols

    “I complete the snatch, then you do, then I complete the pistols, then you do”

  • WOD Blog | Workout of the day

    TUESDAY 13-03-2018

    - by Admin

    HAPPY BIRTHDAY TO LIESL SIMOPOLOUS AND NEELS COETZEE!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 30 sec HS hold
    2: 5 shrimp squats/leg
    3: 30-40 sec static hang

    B. CONDITIONING

    AMRAP 14:
    80 single skips
    12 alt. Zercher reverse lunges, 10/5kg plate
    6 pull-ups

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 30 sec of freestanding HS play
    2: 14 alt. pistols
    3: 3-5 L-pull-ups

    B. CONDITIONING

    AMRAP 14:
    48 double unders
    12 alt. OH reverse lunges, 45/30
    8 C2B pull-ups

    GI JOZI

    2 Rounds

    40 sec Work: 20 sec Rest

    4 INTERVALS per/ movement
    Air Bike max cal
    Plate Sit ups
    Split Lunges alt every 5
    Plank Knee to Elbow
    Alt. Cossack Lunge