Posts tagged with ‘push-ups’

  • WOD Blog | Workout of the day

    WEDNESDAY 12-06-2019

    - by Sean Thompson

    A: STRENGTH

    Static sled pull

    5 x 20m, all heavy

    B: CONDITIONING

    AMRAP 20:
    15 push-ups
    20 alt. DB snatch, 22.5/15
    40 double unders

  • WOD Blog | Workout of the day

    MONDAY 10-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO NEIL SEARS AND ZACK DA SILVA!

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    20 sec on : 10 sec off x 8 per movement
    Plank shoulder taps
    Push-ups

    LEVEL 2

    Strict deficit HSPU
    Complete as many reps as possible in
    7 minutes

    B: CONDITIONING

    LEVEL 1

    Every 4 minutes x 5:
    10 sit-ups
    12 box jumps
    20 cal. bike

    LEVEL 2

    Every 4 minutes x 5:
    10 TTB
    15 box jumps, 24/20″
    20 cal. bike

  • WOD Blog | Workout of the day

    FRIDAY 17-05-2019

    - by Sean Thompson

    A: STRENGTH

    1: Double KB strict press
    3 x 10, all heavy

    Superset

    2: Pendlay row
    3 x 12, all heavy

    B: CONDITIONING

    LEVEL 1

    For time:
    750m row
    50 American swings, 20/12
    75 push-ups

    * Using knees on the way up is okay on
    the push-ups

    LEVEL 2

    For time:
    1000m row
    75 Devil’s press without burpee, 22.5/15
    50 HSPU

  • WOD Blog | Workout of the day

    WEDNESDAY 15-05-2019

    - by Sean Thompson

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    Dip support hold

    10 sec on : 20 sec rest x 8:

    -Rest 1 minute-

    Strict push-ups

    20 sec on : 10 sec rest x 8:

    LEVEL 2

    Strict ring dips with a tempo:
    5 x Max reps

    Compare to reps completed at Week 5

    CONDITIONING

    LEVEL 1

    3 rounds, each for time, of:
    10 med ball sit-ups
    25 air squats
    40/30 cal. bike

    Rest approximately 2 minutes

    LEVEL 2

    3 rounds, each for time, of:
    12 knees to elbows
    36 air squats
    48/35 cal. bike

    Rest approximately 2 minutes

  • WOD Blog | Workout of the day

    SATURDAY 15-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2 at 85% HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2+1 at 85% HS

    CROSSFIT

    12 Days of CrossFit

    1 HSPU
    2 pistols/leg
    3 Wall balls
    4 Pull-ups
    5 Ring dips
    6 Push press (40/20kg)
    7 Burpees
    8 Slam balls
    9 Box jumps
    10 Push-ups
    11 Russian KB swings
    12 Squats