Posts tagged with ‘push press’

  • WOD Blog | Workout of the day

    WEDNESDAY 18-04-2018

    - by Admin

    LEVEL 1

    A1. STRENGTH TEST 2

    Deadlift
    5RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Max duration handstand hold
    1-2 attempts

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    SDHP, 45/30
    Push press, 45/30

    LEVEL 2

    A1. STRENGTH TEST 2

    Deadlift
    3RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Strict deficit HSPU
    1RM (centimeters)
    Work up to your deepest deficit for 1 rep.

    If you can already get shoulders to hands, go for max unbroken reps at that deficit.

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    Power clean, 85/60
    HSPU

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  • WOD Blog | Workout of the day

    TUESDAY 17-04-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS PULL/PUSH TEST

    1. Max duration static hang hold
    2. Max duration dip support hold

    B. CONDITIONING TEST 1

    For time:
    100 step up and overs, 24/20″
    75 Single DB shoulder to OH, 12.5/7.5
    50/35 cal. row

    LEVEL 2

    A. GYMNASTICS PULL/PUSH TEST

    Strict ring muscle-ups
    Max reps in 3 minutes

    B. CONDITIONING TEST 1

    For time:
    125 box jump overs, 24/20″ (no lockout needed)
    100 DB shoulder to OH, 20/15
    75/60 cal. row

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  • WOD Blog | Workout of the day

    MONDAY 09-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Split clean
    Build to a heavy triple
    – If new to weightlifting, work in sets of 5

    B. CONDITIONING

    AMRAP 10:
    10 DB/KB push press
    14 DB/KB reverse lunges, 14 reps

    LEVEL 2

    A. BARBELL CONDITIONING

    Split clean
    Build to a heavy triple
    – If new to weightlifting, work in sets of 5

    B. CONDITIONING

    AMRAP 10:
    10 HSPU
    45/30kg front rack reverse lunge, 14 reps

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  • WOD Blog | Workout of the day

    MONDAY 12-03-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO EDWARD TEMPLEMORE-WALTERS!

    LEVEL 1

    A. STRENGTH CONDITIONING

    5 giant sets of:
    3 back squats @ 70%, TEMPO: 3-2-1-1
    10 renegade rows/arm, sets across
    20m sled push, HEAVY

    There should be only about 60 sec rest between sets.

    B. CONDITIONING

    For time:
    33/24 cal. row
    27 jumping C2B pull-ups
    21 push presses, 40/25
    15 kipping knee tucks on rings

    LEVEL 2

    A. STRENGTH CONDITIONING

    5 giant sets of:
    3 back squats @ 70%, TEMPO: 3-2-1-1
    10 renegade rows/arm, sets across
    20m sled push, HEAVY

    There should be only about 60 sec rest between sets.

    B. CONDITIONING

    For time:
    48/36 cal. row
    36 push presses, 50/35
    12 bar muscle-ups

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  • WOD Blog | Workout of the day

    THURSDAY 15-02-2018

    - by Admin

    HAPPY BIRTHDAY TO MARTIN MACPHAIL AND BIANCA PAOLINI!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. CONDITIONING

    3 x 1500m w/ 3 min rest
    Stroke Rate: 20, 22, 24

    GI JOZI

    In groups of 3: 1 person at each station,

    Work for 3 minutes , rest 30 seconds

    AMRAP1 – 3 minutes

    6 Push ups
    8 Box Jumps
    9 Ball Slams

    AMRAP 2 – 3 minutes

    30 double unders/60 singles
    15 sit ups

    AMRAP 3 – 3 minutes

    100m run
    15 dbl DB push press (light and fast)

    Complete all three AMRAP’s – REST 2 minutes

    * Repeat for a total of 3 rounds

     

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