Posts tagged with ‘running’

  • WOD Blog | Workout of the day

    MONDAY 24-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO COACH MARCUS SWANEPOEL AND TO DEENA KASAVELU!

    PUBLIC HOLIDAY WORKOUT: HERITAGE DAY!

    AMRAP 24 MIN

    24 sit-ups
    9 goblet get-ups (using the shin box get-up), 28/20
    200m run with your KB
    18 hand to hand swings, 28/20

  • WOD Blog | Workout of the day

    TUESDAY 18-09-2018

    - by Admin

    A. STRENGTH

    Z-press
    5 x 5 (across, all heavy)

    B. CONDITIONING

    AMRAP 15:
    200m run
    15 push press, 52/35
    9 box jumps, 30/24″

  • WOD Blog | Workout of the day

    TUESDAY 04-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec handstand hold

    Odd: 6 hinge rows

    B. CONDITIONING

    For time:
    700m run
    35 DB push press, 15/10
    35 lateral jumps over a DB
    35 DB push press, 15/10
    700m run

    LEVEL 2

    A. GYMNASTICS SKILL

    EMOM 12:
    Even: 1-3 freestanding HSPU (count attempts)

    Odd: 2-4 strict muscle-ups

    B. CONDITIONING

    For time:
    1km run
    50 push press, 43/30
    25 lateral jumps over the bar
    50 push press, 43/30
    1km run

  • WOD Blog | Workout of the day

    FRIDAY 31-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell floor press
    Build to your heavies 5 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 V-ups
    10 front squats, 52/35kg
    200m sprint

    Each round should be an all out effort

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 1 for the day in 8 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 UB TTB
    10 OHS, 52/35kg
    200m sprint

    Each round should be an all out effort

  • WOD Blog | Workout of the day

    MONDAY 27-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    Handstand progressions
    Spend 10 minutes working on HS and HSPU progressions

    B. CONDITIONING

    AMRAP 15:
    10 burpees + 10 ball slams
    15 DB push press
    200m run

    LEVEL 2

    A. GYMNASTICS SKILL

    EMOM 10:
    Even: 1-3 strict muscle-up
    Odd: Figure 8 HS walk (keep it to a small course so you have 20-30 sec rest each round)

    B. CONDITIONING

    AMRAP 15:
    10 burpee pull-ups
    15 push press, 35/20
    400m run