Posts tagged with ‘reverse lunges’

  • WOD Blog | Workout of the day

    FRIDAY 07-12-2018

    - by Admin

    HAPPY BIRTHDAY TO LUCA LUPATO!

    A: STRENGTH CONDITIONING

    Sumo deadlift
    5 x 5, ascending

    Superset with:

    Max kipping ring dips in 30 seconds

    B: CONDITIONING

    For time:
    21 left arm DB snatch, 30/22.5
    21 right arm DB snatch, 30/22.5
    21 pistols/leg
    15 left arm DB snatch, 30/22.5
    15 right arm DB snatch, 30/22.5
    15 pistols/leg
    9 left arm DB snatch, 30/22.5
    9 right arm DB snatch, 30/22.5
    9 pistols/leg

     

  • WOD Blog | Workout of the day

    MONDAY 05-11-2018

    - by Admin

    A. CONDITIONING

    EMOM 16:
    1: 8 Dbl KB front rack reverse lunges/leg, heavy

    2: 20 sit-ups
    3: 15/12 cal. bike
    4: Rest

    B: STRENGTH

    Level 1 – Paused front squat
    5×3, all heavy

    Level 2 – Paused back squat
    5×2, 80%

  • WOD Blog | Workout of the day

    WEDNESDAY 17-10-2018

    - by Admin

    HAPPY BIRTHDAY TO MICO LABUSCHAGNE!

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 90 secs x 8:
    3 snatch deadlift
    2 hang power snatch
    1 overhead squat
    – Same load across

    B. CONDITIONING

    AMRAP 7:
    10 DB snatch, 22.5/15
    10 goblet reverse lunges, 22.5/15

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 secs x 8:
    1 snatch deadlift
    1 hang snatch
    1 overhead squat
    – Ascending load

    B. CONDITIONING

    AMRAP 7:
    7 power snatch, 45/30
    10 OH reverse lunges, 45/30

  • WOD Blog | Workout of the day

    MONDAY 10-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZULEIKHA CAJEE !

    LEVEL 1

    A. BARBELL CONDITIONING

    Halting power clean
    5 x 3
    Pause for 2 sec at 2 inches above knee

    B. CONDITIONING

    AMRAP 10:
    6 hang power clean
    12 reverse lunges

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    Build to a heavy 3 (1.1.1) in 15 minutes

    B. CONDITIONING

    AMRAP 10:
    10 power clean, 52/35
    10 front rack reverse lunges, 52/35

  • WOD Blog | Workout of the day

    TUESDAY 28-08-2018

    - by Admin

    HAPPY BIRTHDAY TO TARYN T-BONE JANSE VAN RENSBURG!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang power clean
    Build to a heavy 3 (not max)

    B. CONDITIONING

    5 rounds for time:
    20 reverse lunges per leg
    10 hang power cleans, 52/35

    LEVEL 2

    A. BARBELL CONDITIONING

    Hang power clean
    Build to a heavy 3 (not max)

    B. CONDITIONING

    5 rounds for time:
    20 alt. pistols
    10 hang power cleans, 102/61kg