Posts tagged with ‘push press’

  • WOD Blog | Workout of the day

    TUESDAY 16-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    5-8 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    Come down to active hang
    Hold for 10-20 secs

    B. CONDITIONING

    AMRAP 24:
    12 box jump step downs, 20″
    9 DB push press per arm, 15/10
    15/12 cal. bike/row

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets of the complex:
    Strict muscle-up
    Bottom of dip
    Forward roll
    Return to hang in false grip

    B. CONDITIONING

    AMRAP 24:
    15 box jump overs, 24/20″
    9 DB push press per arm, 22.5/15
    21/15 cal. bike/row

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  • WOD Blog | Workout of the day

    TUESDAY 18-09-2018

    - by Admin

    A. STRENGTH

    Z-press
    5 x 5 (across, all heavy)

    B. CONDITIONING

    AMRAP 15:
    200m run
    15 push press, 52/35
    9 box jumps, 30/24″

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  • WOD Blog | Workout of the day

    TUESDAY 04-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec handstand hold

    Odd: 6 hinge rows

    B. CONDITIONING

    For time:
    700m run
    35 DB push press, 15/10
    35 lateral jumps over a DB
    35 DB push press, 15/10
    700m run

    LEVEL 2

    A. GYMNASTICS SKILL

    EMOM 12:
    Even: 1-3 freestanding HSPU (count attempts)

    Odd: 2-4 strict muscle-ups

    B. CONDITIONING

    For time:
    1km run
    50 push press, 43/30
    25 lateral jumps over the bar
    50 push press, 43/30
    1km run

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  • WOD Blog | Workout of the day

    MONDAY 27-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    Handstand progressions
    Spend 10 minutes working on HS and HSPU progressions

    B. CONDITIONING

    AMRAP 15:
    10 burpees + 10 ball slams
    15 DB push press
    200m run

    LEVEL 2

    A. GYMNASTICS SKILL

    EMOM 10:
    Even: 1-3 strict muscle-up
    Odd: Figure 8 HS walk (keep it to a small course so you have 20-30 sec rest each round)

    B. CONDITIONING

    AMRAP 15:
    10 burpee pull-ups
    15 push press, 35/20
    400m run

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  • WOD Blog | Workout of the day

    THURSDAY 09-08-2018

    - by Admin

    CROSSFIT

    A.

    5 giant sets of:
    15 natural knee extensions
    10 BB Pendlay rows, all heavy
    15 Cuban rotations

    No more than 30 sec rest between sets

    B.

    5 rounds for time:
    400m run
    10 single arm DB push press/side, 22.5/15

    10 burpee box climbs, 60/40″ (two boxes stacked on top of each other; burpee; get up and over)

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 12:
    Even: 12/8 cal. bike
    Odd: 12/8 cal. ski-erg

    B. CONDITIONING

    6 x 500m row
    Row at easy pace for 1 minute between each interval

    We’re looking for a hard but maintainable pace today. About 70% of your PB pace.

    C. ACCESSORY

    3 giant sets of:
    15 natural knee extensions
    5 single leg Romanian DL/leg (DB/KB)
    15 Cuban rotations (light plates)

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