Posts tagged with ‘rowing’

  • WOD Blog | Workout of the day

    FRIDAY 16-02-2018

    - by Admin

    HAPPY BIRTHDAY TO ELAINE PINTO!

    LEVEL 1

    A. STRENGTH CONDITIONING

    4 sets of:
    6 Jefferson deadlifts (swap feet after 3 reps)
    Rest 30 seconds
    10 shoulder taps/side in plank
    Rest 30 seconds
    10 Dbl DB/KB bent over row
    Rest 30 seconds

    B. CONDITIONING

    4 rounds of:
    250m row
    10m sled push hands high
    10m sled push hands low

    LEVEL 2

    A. STRENGTH CONDITIONING

    4 sets of:
    6 Jefferson deadlifts (swap feet after 3 reps)
    Rest 30 seconds
    10m HS walk
    Rest 30 seconds
    10 Dbl DB/KB bent over row
    Rest 30 seconds

    B. CONDITIONING

    4 rounds of:
    250m row
    10m sled push hands high
    10m sled push hands low

  • WOD Blog | Workout of the day

    TUESDAY 13-02-2018

    - by Admin

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS SKILL

    5 sets of:
    Beat swings + straight leg TTB

    Keep the reps low enough for you to hold on when transitioning from
    beat swings to the TTB variant.

    B. CONDITIONING

    EMOM 15:

    1: 50 single skips
    2: 5 single arm DB push press/side
    3: 5 kipping pull-ups (jumping C2B)

    *Pick a number you know you can maintain comfortably on the pull-ups

    LEVEL 2

    A. GYMNASTICS SKILL

     

    5 sets of:
    Muscle-up progressions

    This should be beat swings, kip swings, hips to rings/bar, transitions.
    There should be NO full muscle-up.

    B. CONDITIONING

     

    EMOM 15:

    1: 50 double unders
    2: 8 single arm DB shoulder to OH, 22.5/15
    3: 10 UB pull-ups

    *Pick a number you know you can maintain comfortably on the pull-ups

    GI JOZI

    In teams of 5:
    AMRAP 40:

    Station 1 : Row 250m (pace setter)
    Station 2 : Ski Erg
    Station 3 : KB Lunges (one KB )
    Station 4 : Burpees
    Station 5 : Rest

    Keep rotating in the above order Everyone works for as long as person
    on rower takes to complete 250m

  • WOD Blog | Workout of the day

    THURSDAY 08-02-2018

    - by Admin

    HAPPY BIRTHDAY TO FILIPE VISEU!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. CONDITIONING

    8 x 250m sprints w/ 2 min rest
    – All intervals should be AT LEAST the same split as your 2km PB
    – SR should be 32-34

    GI JOZI

    In Pairs: 2 ROUNDS

    AMRAP 5:
    Relay sprints: alternate every 20- 40m

    Rest 1 minute

    AMRAP 5:
    Alternating – 1 person finishes the round, then swap
    5 push ups
    10 sit ups
    15 air squats

    Rest 1 minute:

    AMRAP 5:
    Skipping- alternate every 50 singles or 30 doubles

    Rest 1 minute:

  • WOD Blog | Workout of the day

    WEDNESDAY 07-02-2018

    - by Admin

    HAPPY BIRTHDAY TO STEPHANIE ALFONSO!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 30 sec handstand hold
    2: ‘Easy’ unbroken set of pull-ups (pick a number you can maintain)
    3: 12/10 cal. row

    B. CONDITIONING

    3 rounds for time:
    30 KB SDHP, 24/16
    30 wall balls, 7/5 to 3m
    20 hanging straight knee raises

    *14 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 3 strict deficit HSPU (you select deficit to ensure only 3/round)
    2: ‘Easy’ unbroken set of C2B pull-ups (you pick a number that you can maintain)
    3: 15/12 cal. row OR bike

    B. CONDITIONING

    3 rounds for time:
    30 SDHP, 35/20
    40 wall balls, 10/7 to 3m
    30 TTB

    *14 min cap

  • WOD Blog | Workout of the day

    THURSDAY 01-02-2018

    - by Admin

    HAPPY BIRTHDAY TO COACH ZAK NTLANGA, CRAIG HERBET AND BRIAN SMAL!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. W/UP & TECHNIQUE DRILLING

    3 x 10 strokes at max effort

    C. CONDITIONING

    For time:
    2km w/ SR 24
    2 min row at easy pace
    1km w/ SR 26
    1 min row at easy pace
    500m w/ SR 28

    GI JOZI

    Teams of 3

    In 2 minutes  – 3 Rounds p/person ( 18 minutes)
    12/15 cal Ski Erg
    Max Rep Burpees
    ( While one buddy is moving other two move non stop Doing super slow Burpees)

    2 min rest change/ rotate

    In 2 minutes – 3 Rounds p/person ( 18 minutes)
    15/20 cal Air Bike
    Max Rep Wall Balls
    ( While one buddy is moving other two move non stop Doing super slow squats)