Posts tagged with ‘pull-ups’

  • WOD Blog | Workout of the day

    MONDAY 19-02-2018

    - by Admin

    HAPPY BIRTHDAY TO JOANNA BRIENDENHANN!

    LEVEL 1

    A. STRENGTH CONDITIONING

    5 sets of:
    5 DB/KB lunges/leg, ascending load
    3 strict pull-ups
    5 squat jumps

    B. CONDITIONING

    EMOM 16:
    1: 30m sled push, heavy
    2: 30m single KB OH carry (alt. arms each set)
    3: 150m sprint
    4: 10 box jumps

    LEVEL 2

    A. STRENGTH CONDITIONING

    5 sets of:
    5 front rack lunges/leg, same load across, heavy
    3 weighted pull-ups, same load across, heavy
    3 high box jumps (step down)sets of:

    B. CONDITIONING

    EMOM 16:
    1: 30m sled push, heavy
    2: 30m Dbl KB OH carry, 24/16
    3: 200m sprint
    4: 10 unbroken DB (squat) cleans, 22.5/15

  • WOD Blog | Workout of the day

    THURSDAY 08-02-2018

    - by Admin

    HAPPY BIRTHDAY TO FILIPE VISEU!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. CONDITIONING

    8 x 250m sprints w/ 2 min rest
    – All intervals should be AT LEAST the same split as your 2km PB
    – SR should be 32-34

    GI JOZI

    In Pairs: 2 ROUNDS

    AMRAP 5:
    Relay sprints: alternate every 20- 40m

    Rest 1 minute

    AMRAP 5:
    Alternating – 1 person finishes the round, then swap
    5 push ups
    10 sit ups
    15 air squats

    Rest 1 minute:

    AMRAP 5:
    Skipping- alternate every 50 singles or 30 doubles

    Rest 1 minute:

  • WOD Blog | Workout of the day

    WEDNESDAY 07-02-2018

    - by Admin

    HAPPY BIRTHDAY TO STEPHANIE ALFONSO!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 30 sec handstand hold
    2: ‘Easy’ unbroken set of pull-ups (pick a number you can maintain)
    3: 12/10 cal. row

    B. CONDITIONING

    3 rounds for time:
    30 KB SDHP, 24/16
    30 wall balls, 7/5 to 3m
    20 hanging straight knee raises

    *14 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 3 strict deficit HSPU (you select deficit to ensure only 3/round)
    2: ‘Easy’ unbroken set of C2B pull-ups (you pick a number that you can maintain)
    3: 15/12 cal. row OR bike

    B. CONDITIONING

    3 rounds for time:
    30 SDHP, 35/20
    40 wall balls, 10/7 to 3m
    30 TTB

    *14 min cap

  • 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

    MONDAY 08-01-2018

    - by Admin

    HAPPY BIRTHDAY TO PIETER STEYN AND STEFAN STIGLINGH!

    LEVEL 1

    A. CONDITIONING TEST 1

    For time:
    45/30 cal. row
    40 DB thrusters, 15/10
    20 pull-ups (jumping C2B)

    *11 min cap

    B. STRENGTH TEST 1

    Front squat
    7RM in 12 minutes

    LEVEL 2

    A. CONDITIONING TEST 1

    For time:
    55/45 cal. row
    40 DB thrusters, 25/15
    25 C2B pull-ups

    *11 min cap

    B. STRENGTH TEST 1

    Front squat
    7RM in 12 minutes