Posts tagged with ‘power’

  • WOD Blog | Workout of the day

    SATURDAY 20-01-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 snatch + 1 OHS
    1. Build to a max of the complex in 12 minutes
    2. 2 sets at 90% of today’s max

    B. CLEAN & JERK

    Clean + power jerk + jerk
    1. Build to max in 12 minutes
    2. 2 sets at 90% of today’s max

    GI JOZI

     

  • WOD Blog | Workout of the day

    FRIDAY 19-01-2018

    - by Admin

    HAPPY BIRTHDAY SIMONNE DE BEER AND STEPHANIE YATES!

    LEVEL 1

    A. UPPER BODY STRENGTH

    Push press
    10-8-6-4-2
    Shoot for a 2RM

    B. CONDITIONING

    For time:
    40 pull-ups
    65 shoulder to OH, 20/15
    200 single skips
    65 shoulder to OH, 20/15
    40 pull-ups

    LEVEL 2

    A. UPPER BODY STRENGTH

    Push press
    10-8-6-4-2
    Shoot for a 2RM

    B. CONDITIONING

    For time:
    50 C2B pull-ups
    75 shoulder to OH, 35/20
    100 DU
    75 shoulder to OH, 35/20
    50 C2B pull-ups

  • WOD Blog | Workout of the day

    WEDNESDAY 17-01-2018

    - by Admin

    HAPPY BIRTHDAY TO PARIS PHILLIPOU AND LOURIKA STANDER!

    LEVEL 1

    A. CONDITIONING

    3-6-9-12-15 reps for time of:
    Power snatch, 35/20
    Box HSPU

    3 of each, 6 of each, 9 of each, …..

    *10 min cap

    B. MONOSTRUCTURAL CONDITIONING

    In teams of 3, 3 rounds of:
    Max distance row in 90 secs

    Rest while your buddies go and aim for max distance on each of the 3 efforts.

    LEVEL 2

    A. CONDITIONING

     

    3-6-9-12-15 reps for time of:
    Power snatch, 55/35
    HSPU

    3 of each, 6 of each, 9 of each, …..

    *10 min cap

    B. MONOSTRUCTURAL CONDITIONING

    In teams of 3, 3 rounds of:
    Max distance row in 90 secs

    Rest while your buddies go and aim for max distance on each of the 3 efforts.

  • WOD Blog | Workout of the day

    MONDAY 15-01-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    In 2 minutes:
    10 cleans, 60/40*
    Max rep single skips/DU attempts

    Rest 2 minutes, repeat for a total of 3 rounds.

    Score is the total amount of skips.

    *The 10 reps should be completed in 1 min. For every rep not done within the 1 minute, subtract 10
    skips from your end score.

    B. LOWER BODY STRENGTH

    Pause back squat
    Build to a heavy 5 in 5 sets

    *2 sec pause, NO rebound

    LEVEL 2

    A. BARBELL CONDITIONING

    In 2 minutes:
    10 cleans, 100/70*
    Max rep double unders in remaining time

    Rest 2 minutes, repeat for a total of 3 rounds.

    Score is the total amount of skips.

    *The 10 reps should be completed in 1 min. For every rep not done within the 1 minute, subtract 10
    skips from your end score.

    B. LOWER BODY STRENGTH

    Pause back squat
    Build to a 4RM in 5 sets

    *2 sec pause, NO rebound

  • WOD Blog | Workout of the day

    FRIDAY 12-01-2018

    - by Admin

    A. STRENGTH TEST 3

    Deadlift
    5RM* in 15 minutes

    *Each rep ends at the bottom off the descent (up+down=1 rep). You may NOT TnG. Short pause to reset WITHOUT regripping in between reps.

    5th rep ends after lowering the 5th rep.

    If you dump it does not count!

    LEVEL 1

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 55/40
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

    *5 min cap

    LEVEL 2

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 85/65
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees