Posts tagged with ‘rowing’

  • WOD Blog | Workout of the day

    THURSDAY 20-09-2018

    - by Admin

    HAPPY BIRTHDAY TO GIANCARLO CARROZZO!

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 10:
    Even: 14 hollow rocks
    Odd: Single skips for the entire minute

    B. CONDITIONING

    2000m row time trial
    Rest 6 minutes
    1000m row time trial

    C. ACCESSORY

    3 sets of:
    8 glute bridges off a box per side
    4 med ball windmills per side

    *No rest between sets

    CROSSFIT

    5 rounds of:
    1 min: Air bike
    1 min: DB bear crawl
    1 min: Row
    1 min: Burpee
    1 min: Ski-erg or ball slams

    Rest 5 minutes, then,

    4 sets of:
    8 landmine rows per side
    8 glute bridges off a box per side
    4 med ball windmills per side

    *No rest between sets

  • WOD Blog | Workout of the day

    SATURDAY 15-09-2018

    - by Admin

    BARBELL CLUB

    Week 8

    A. SNATCH

    Buil to a heavy single in 12 minutes
    Then,
    1 at 90% HS
    1 at 95% HS
    1 at 100% HS

    B. CLEAN & JERK

    Buil to a heavy single in 12 minutes
    Then,
    1 at 90% HS
    1 at 95% HS
    1 at 100% HS

    GI JOZI

    AMRAP 40 minutes

    30 cal row
    10 box jumps
    10 double DB PP
    5 med ball cleans
    20 russian twists
    5 knee tucks/TTB
    400m run

  • WOD Blog | Workout of the day

    FRIDAY 14-09-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell single leg Romanian deadlift

    5x 5/leg

    Superset with:

    DB bent over rows

    5 x 10, all heavy

    B. CONDITIONING

    EMOM 12:
    1: 14 alt. DB snatch, 20/12.5
    2: 7 burpees
    3: 12/7 cal. row

    LEVEL 2

    A. STRENGTH

    Barbell single leg Romanian deadlift

    5 x 5/leg (across, all heavy)

    Superset with:

    Strict weighted C2B chin-ups

    5 x 5, across

    B. CONDITIONING

    EMOM 12:
    1: 18 alt. DB snatch, 22.5/15
    2: 10 ring dips
    3: 15/9 cal. row

  • WOD Blog | Workout of the day

    THURSDAY 30-08-2018

    - by Admin

    HAPPY BIRTHDAY TO LEON NAIDOO AND RYAN HENRY!

    ENDURANCE CLUB

    A. WARM-UP

    3 sets of:
    200m jog
    15 reverse hyper extensions

    B. CONDITIONING

    5 rounds of:
    1 min air bike for cal.
    1 min of bear crawls
    1 min of single skips
    1 min plank hold
    1 min of 10m shuttle sprints

    *No rest between rounds

    CROSSFIT

    In teams of 2

    @0:00:
    1.2km run together
    600m Zercher plate carry in total (alt. every 100m)
    @15:00:
    1.6km row in total (swap when you want)
    600m OH plate carry in total (alt. every 100m)
    @30:00:
    80 box jump overs (alt. every 5 reps)
    200m sled push in total (alt. as often as you want)

    B. ACCESSORY

    Reverse hyper extension on a box
    3 x 15

  • WOD Blog | Workout of the day

    THURSDAY 22-08-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    15m bear crawl
    5 precision jumps (both feet)
    15m spidy crawl
    5 precision jumps/leg
    15m monkey crawl
    5 single leg lateral jumps/leg
    – 3 rounds

    B. CONDITIONING

    7 rounds for time of:
    200m run
    50 double unders

    C. ACCESSORY

    4 sets of:
    15 natural knee extensions
    30 sec supine plank hold

    CROSSFIT

    EMOM 15:

    1: 2 rope climbs
    2: 5 Bulgarian split squat/leg, DB/KB
    3: 30 sec supine plank hold

    5 rounds for time of:
    8 KB deadlifts
    50m KB farmer’s carry (same KBs)
    30/21 cal. row