Posts tagged with ‘running’

  • 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

  • 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

  • WOD Blog | Workout of the day

    THURSDAY 09-08-2018

    - by Admin

    CROSSFIT

    A.

    5 giant sets of:
    15 natural knee extensions
    10 BB Pendlay rows, all heavy
    15 Cuban rotations

    No more than 30 sec rest between sets

    B.

    5 rounds for time:
    400m run
    10 single arm DB push press/side, 22.5/15

    10 burpee box climbs, 60/40″ (two boxes stacked on top of each other; burpee; get up and over)

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 12:
    Even: 12/8 cal. bike
    Odd: 12/8 cal. ski-erg

    B. CONDITIONING

    6 x 500m row
    Row at easy pace for 1 minute between each interval

    We’re looking for a hard but maintainable pace today. About 70% of your PB pace.

    C. ACCESSORY

    3 giant sets of:
    15 natural knee extensions
    5 single leg Romanian DL/leg (DB/KB)
    15 Cuban rotations (light plates)

  • WOD Blog | Workout of the day

    FRIDAY 27-07-2018

    - by Admin

    LEVEL 1

    A. UPPER BODY STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    AMRAP 24:
    15 wall balls, 7/5kg to 3m
    300m run
    10 pull-ups

    LEVEL 2

    A. UPPER BODY STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    AMRAP 24:
    21 wall balls, 20/14lbs to 3m
    300m run
    7 bar muscle-ups

  • WOD Blog | Workout of the day

    TUESDAY 24-07-2018

    - by Admin

    HAPPY BIRTHDAY TO KARYN DA SILVA!

    LEVEL 1

    A. MIDLINE

    Weighted Abmat sit-ups
    5 x 10 (DB/MB)
    Hold an ‘up dog’ stretch for 30 sec after each set

    B. CONDITIONING

    For time:
    42/30 cal. row
    30 DB push press, 15/10
    20 box jump overs, 24/20″
    30 DB push press
    400m run

    *17 min cap

    LEVEL 2

    A. MIDLINE

    GHD sit-up
    5 x 10
    Hold an ‘up dog’ stretch for 30 sec after each set

    B. CONDITIONING

    For time:
    60/50 cal. row
    40 DB S2O, 25/15
    20 lateral box jump overs, 24/20″ (on and over)
    40 DB S2O
    500m run

    *17 min cap