Posts tagged with ‘row’

  • WOD Blog | Workout of the day

    TUESDAY 04-06-2019

    - by Sean Thompson

    A: STRENGTH

    A1: BARBELL Z-PRESS

    4 x 5, building to your heaviest 5

    A2: BARBELL VERTICAL UPRIGHT ROW

    Immediately after your Z-press set,
    complete 5-8 reps with the same bar

    B: CONDITIONING

    5 rounds for time of:
    21/16 cal. row OR bike
    15 Dbl DB power cleans, 22.5/15
    9 burpees

  • WOD Blog | Workout of the day

    FRIDAY 31-05-2019

    - by Sean Thompson

    GYMNASTICS SKILL

    LEVEL 1

    Play with getting inverted for 10 minutes
    Or reduce the handstand base of
    support you are comfortable with

    LEVEL 2

    Play with freestanding handstand holds
    for 10 minutes

    CONDITIONING

    LEVEL 1

    5 rounds, each for time, of:
    12 med ball sit-ups
    15 box jumps
    20/16 cal. row/bike

    Rest 1 minute between rounds

    LEVEL 2

    5 rounds, each for time, of:
    12 knees to elbows
    15 box jump overs (on and over)
    20/16 cal. row/bike

    Rest 1 minute between rounds

  • WOD Blog | Workout of the day

    MONDAY 20-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY FOR SUNDAY MARLISE MOLLER!

    A: STRENGTH

    SINGLE LEG ROMANIAN DEADLIFT

    5 x 5 per leg, all heavy

    B: CONDITIONING

    AMRAP 20:
    50m heavy front carry*
    40 Russian swings, 32/24
    30/21 cal. bike / row / 400m run
    20 burpees

    *This can be a D-ball, sandbag, KB,
    plate, stone, or your buddy….

  • WOD Blog | Workout of the day

    TUESDAY 23-04-2019

    - by Sean Thompson

    Happy Birthday to Ossama Ayoub! Make sure you give him a Birthday Hi-Five when you see him.

    STRENGTH

    FITNESS & PERFORMANCE:

    1. Barbell Z-press 4 x 6
    Superset
    2: Dual DB vertical row 4 x 10

    CONDITIONING

    FITNESS:

    For time:
    80/55 cal. row
    60 single arm DB hang power clean, 22.5/15                                                                                                              40 burpees

    PERFORMANCE:

    For time:
    100/75 cal. row
    60 Dbl DB power cleans, 20/12.5
    40 burpees

     

  • WOD Blog | Workout of the day

    TUESDAY 06-11-2018

    - by Admin

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec handstand hold (chest away)
    Odd: 45 sec plank hold

    B: CONDITIONING

    “Jackie”

    For time:
    1000m row
    50 thrusters, 20/15
    30 pull-ups

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec press to handstand practise
    Odd: 6 hollow rock into L-sit (hold L-sit for 3 sec)

    B: CONDITIONING

    ” Jackie-Up”

    For time:
    1000m row
    50 thrusters, 20/15
    20 ring muscle-ups