Posts tagged with ‘power’

  • WOD Blog | Workout of the day

    TUESDAY 14-08-2018

    - by Admin

    HAPPY BIRTHDAY TO MEGAN ENGELBRECHT!

    LEVEL 1

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 5 rounds
    15/12 cal. row
    12m Dbl DB front rack walking lunge, 25/17.5
    9 TTB

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 3 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 5 rounds
    15/12 cal. row
    12m Dbl DB front rack walking lunge, 25/17.5
    9 TTB

  • WOD Blog | Workout of the day

    WEDNESDAY 08-08-2018

    - by Admin

    PLEASE REMEMBER TO JOIN US AT CFJ HQ FOR OUR PUBLIC HOLIDAY WORKOUT, TOMORROW, THURSDAY 9TH AUGUST 2018 AT 08:00!

    A. STRENGTH

    Front squat
    Build to your heaviest 5 for the day in 5 sets

    B. GYMNASTICS CONDITIONING

    6 sets for quality:
    10 strict TTB
    20 bear dogs
    30 sec superman hold

  • WOD Blog | Workout of the day

    SATURDAY 04-08-2018

    - by Admin

    HAPPY BIRTHDAY TO MONIQUE PAPPAS!

    BARBELL CLUB

    A. SNATCH

    3 position snatch (hi hang – above knees – below knees)
    6 sets, 65-70%

    B. CLEAN

    3 position clean (hi-hang – above knees – ground)
    6 sets, 65-70%

    C. JERK

    Power jerk + jerk
    5 x (2+1), 70-75%

    *Work 3-5% heavier than last week IF form permits

  • WOD Blog | Workout of the day

    WEDNESDAY 01-08-2018

    - by Admin

    LEVEL 1

    A. CONDITIONING

    For time:
    55/45 cal. row
    55 lateral bar burpees
    25 thrusters, 20/15

    B. MIDLINE

    Long plank
    5 x 60 second hold

    LEVEL 2

    A. CONDITIONING

    For time:
    75/65 cal. bike
    50 burpee box jumps, 24/20″
    25 DB thrusters 25/15

    B. MIDLINE

    Long plank
    5 x 60 second hold

  • WOD Blog | Workout of the day

    MONDAY 30-07-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    EMOM 12:
    1 power clean + 2 push jerks
    *Start with an empty barbell and build
    to as heavy as form permits

    B. CONDITIONING

    3 rounds for time:
    12 DB power cleans (20/10)
    100 lunges

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 seconds x 8:
    (3 power clean + 3 push jerk)
    *Start at 60% 1RM power clean & build every set

    B. CONDITIONING

    3 rounds for time:
    12 DB power cleans (25/15)
    100 lunges