Posts tagged with ‘power’

  • WOD Blog | Workout of the day

    FRIDAY 15-06-2018

    - by Admin

    HAPPY BIRTHDAY TO RAYMOND GONCALVES AND JACO DE BEER!

    LEVEL 1

    A. STRENGTH

    Sumo deadlift

    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    5 assisted chin-ups

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    KB SDHP, 24/16
    Push-ups

    LEVEL 2

    A. STRENGTH

    Sumo deadlift

    Build to your heaviest 3 for the day in 6 sets

    -Superset with:

    8 chin-ups

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    DB squat clean, 25/15
    HSPU

  • WOD Blog | Workout of the day

    TUESDAY 12-06-2018

    - by Admin

    HAPPY BIRTHDAY TO MARNE MOSTERT!

    LEVEL 1

    A. STRENGTH

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

    -Superset with:

    8 single arm DB floor press/side

    B. FINISHER

    Max cal. bike/row in 2:30

    LEVEL 2

    A. STRENGTH

    1 Pause front squat + 1 front squat
    Build to your heaviest set for the day in 5 sets

    -Superset with:

    8 single arm DB floor press/side

    B. FINISHER

    Max cal. bike/row in 2:30

  • WOD Blog | Workout of the day

    MONDAY 11-06-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZACK DA SILVA AND, TANYA NAUDE AND NEIL SEARS AND FOR TODAY TO CLAUDIA THEMISTOCLEOUS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang snatch
    5 x 3, across

    B. CONDITIONING

    For time:
    2 rounds of:
    20 alt. DB snatches, 22.5/15
    12 burpees
    Then, 2 rounds of:
    14 alt. DB snatches, 22.5/15
    12 burpees

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    5 hang snatch, ascending

    B. CONDITIONING

    For time:
    2 rounds of:
    10 power snatches, 80/55
    12 burpees
    Then, 2 rounds of:
    10 power snatches, 52/35
    12 burpees

  • WOD Blog | Workout of the day

    FRIDAY 08-06-2018

    - by Admin

    LEVEL 1

    A. STRENGTH CONDITIONING

    Single leg Romanian deadlift (barbell)
    5 x 5/leg

    -Superset with:

    15 Double DB bent over rows

    B. CONDITIONING

    5 rounds for time:
    9 cal. row
    12 Knee tucks
    15 wall balls, 7/5 to 3m

    LEVEL 2

    A. STRENGTH CONDITIONING

    Single leg Romanian deadlift (barbell)
    5 x 5/leg

    -Superset with:

    15 Double DB bent over rows

    B. CONDITIONING

    5 rounds for time:
    10 cal. bike
    15 TTB
    20 wall balls, 10/7 to 3m

  • WOD Blog | Workout of the day

    WEDNESDAY 06-06-2018

    - by Admin

    HAPPY BIRTHDAY TO BEVERLY SOUVARIS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 2 minutes x 5 rounds:
    5 hang power snatch

    B. CONDITIONING

    7 rounds for time:
    10 American swings, 24/16
    150m sprint

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 10:
    2 TnG power snatch, ascending

    B. CONDITIONING

    7 rounds for time:
    5 power snatch, 61/43
    200m sprint