Posts tagged with ‘push-ups’

  • WOD Blog | Workout of the day

    MONDAY 08-10-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH

    Front squat
    Establish a 10RM in 15 minutes

    B. GYMNASTICS PUSHING

    Strict push-ups
    As many reps as possible in 4 minutes

    C. CONDITIONING TEST

    AMRAP 8:
    2, 4, 6, 8, 10, …….
    Reverse lunges per leg
    Hang power snatch, 30/20

    LEVEL 2

    A. LOWER BODY STRENGTH

    Back Squat

    Establish a 20RM in 15 minutes

    B. GYMNASTICS PUSHING

    Kipping ring dips
    As many reps as possible in 4 minutes

    C. CONDITIONING TEST

    AMRAP 8:
    2, 4, 6, 8, 10, …….
    Alt. pistols
    Power snatch, 45/30

  • WOD Blog | Workout of the day

    TUESDAY 02-10-2018

    - by Admin

    A. GYMNASTICS SKILL

    Spend 15 minutes exploring the progressions for:
    Skin the cats
    Press to handstands

    B. CONDITIONING

    AMRAP 12:
    10-cal bike / 10-cal row / 200m run
    15 push-ups
    20 alt. pistols

  • WOD Blog | Workout of the day

    FRIDAY 21-09-2018

    - by Admin

    AMRAP 3:
    12 push-ups
    15 KB swings, 24/16

    Rest 1 minute and repeat for a total of 3 rounds.

    After the third 1 minute rest, go straight into:

    6 rounds of:
    1 min of SDHP, 43/30
    1 min of air squats

    *The clock keeps running for 12 minutes
    so there is no rest between rounds

  • WOD Blog | Workout of the day

    WEDNESDAY 12-09-2018

    - by Admin

    HAPPY BIRTHDAY TO HENRI LUUS AND NICOLA LEES!

    LEVEL 1

    A. GYMNASTICS SKILL

    Handstand progressions
    Spend 15 minutes developing your
    HS positions

    B. CONDITIONING

    6 rounds for time:
    64 singles
    12 strict push-ups
    4 box vault jumps, 24/20″

    LEVEL 2

    A. GYMNASTICS SKILL

    HS Walk
    5 x 10-15m
    Place ONE obstacle in your course

    B. CONDITIONING

    6 rounds for time:
    64 double unders
    16 strict push-ups
    2 box vault climbs, 48/40″

  • WOD Blog | Workout of the day

    SATURDAY 08-09-2018

    - by Admin

    GI JOZI SWEAT-FEST

    “IVAN THE TERRIBLE”

    50-40-30-20-10
    100 Skips/Double unders between rounds
    Lunges per leg
    Push Ups
    Sit Ups

    40 Min Time Cap

    BARBELL CLUB

    A. SNATCH

    60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1

    Then,

    3×1 at 80%

    B. CLEAN & JERK

    60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1

    Then,

    3×1 at 80%