Posts tagged with ‘push-up’

  • WOD Blog | Workout of the day

    FRIDAY 27-10-2017

    - by Admin

    HAPPY BIRTHDAY TO MICHAEL DA CAMARA, MIKE CARIPIS, PENNY MAROUN, QUENTIN VISSER, JAN-HARM STEENKAMP AND LAUREN DAVIES!

    LEVEL 1

    Strict push-up ladder

    -Rest 5 minutes-

    1/2 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

    LEVEL 2

    Ring push-up ladder

    -Rest 5 minutes-

    3/4 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

  • WOD Blog | Workout of the day

    FRIDAY 05-05-17

    - by Admin

    A. GYMNASTICS CONDITIONING

    LEVEL 1

    1. Max hold static hang
    2. Max handstand hold (toes on box to scale)
    3. Max hold L-sit

    *Rest 3 minutes between tasks.

    LEVEL 2

    1. Max strict muscle-ups OR strict C2B pull-ups
    2. Max strict HSPU OR toes on box HSPU
    3. Max hold L-sit

    *Rest 3 minutes between tasks.

    B. CONDITIONING

    Half Cindy

    AMRAP 10:
    5 pull-ups (ring rows)
    10 push-ups
    15 squats

  • WOD Blog | Workout of the day

    MONDAY 19-12-16

    - by Admin

    LAST WEEK OF CLASSES FOR 2016!

    HAPPY BIRTHDAY TO ERIN CARLSON!

    LEVEL 1

    A. STRENGTH

    Hang clean
    3RM in 12 minutes
    If here less than SIX months, 5×3 across

    B. CONDITIONING TEST

    “Liz Jr.”

    21-15-9 reps for time of:
    Hang clean (40/30)
    Push-up

    *14 min cap

    LEVEL 2

    A. STRENGTH

    Hang clean
    1RM in 12 minutes

    B. CONDITIONING TEST

    “Elizabeth”

    21-15-9 reps for time of:
    Clean (61/43)
    Ring dip

    *14 min cap

  • WOD Blog | Workout of the day

    FRIDAY 16-12-16

    - by Admin

    CFJ ANNUAL 12 DAYS OF XMAS WoD!

    12 Days of Xmas, Team Edition

    1 HSPU each (1 person at a time)
    2 pistols/leg as a group
    3 ring dips each
    4 pull-ups each
    5 push presses each (40/30)
    6 wall balls each
    7 thrusters each (40/30)
    8 slam balls each
    9 box jumps (2 at a time)
    10 push-ups as a group
    11 burpees as a group
    12 goblet squats each

    ‘Each’ means one at a time for that movement

    ‘As a group’ means everyone can all move at the same time

     

    1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, 6-5-4-3-2-1,……

  • WOD Blog | Workout of the day

    THURSDAY 27-10-16

    - by Admin

    HAPPY BIRTHDAY TO LAUREN DAVIES, MICHAEL DA CAMARA, QUENTIN VISSER AND JAN-HARM STEENKAMP!

     

    GI JOZI

    In Pairs: 2 rounds

    AMRAP 5: Max distance 10m shuttle SPRINTS- alternate every 10m

    Rest 1 minute

    AMRAP 5 : Alternating rounds
    6 push ups
    8 sit ups
    10 squats

    Rest 1 minute

    AMRAP 5: Max double unders/ single skips- alternate every 30 double unders/50 singles

    ENDURANCE CLUB

    Running

    EMOM 10:
    120m shuttle sprint
    0-10m and back, 0-20m and back, 0-30m and back

    Rest 5 minutes

    EMOM 10:
    100m sprint
    Must start in bottom position of a push-up