Posts tagged with ‘Russian Twist’

  • WOD Blog | Workout of the day

    SATURDAY 21-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    Establish a 2RM hang snatch in 15 minutes

    B. CLEAN & JERK

    1 hang clean + 2 jerk
    Establish a max in 20 minutes

    GI JOZI

    EMOM 10
    With a pair of moderate DB
    5 DB thrusters
    6 reverse DB lunges
    6 box jumps

    EMOM 10
    5 TTB/knee tucks
    6 push ups
    6 Russian twists

    EMOM 10
    12/15 cals bike

    Rest 2 minutes between each EMOM

  • WOD Blog | Workout of the day

    THURSDAY 29-03-2018

    - by Admin

    PLEASE NOTE THAT WE WILL BE CLOSED TOMORROW, FRIDAY 30 MARCH, AND WILL HAVE ONE GI JOZI CLASS AT 08:00 ON SATURDAY 31 MARCH 2018!

    HAPPY BIRTHDAY TO BRYAN GROBLER!

    ENDURANCE CLUB

    A. ROWING MECHANICS

    B. PREP

    2 x 250m row at 2km PB split pace
    -Rest 2 min

    C. CONDITIONING

    Every 2 min x 10 rounds (20 mins):
    21/15 cal. row

    GI JOZI

    1 minute per Station – 6 Rounds

    Air Bike
    Medball Sit Ups
    Vault Jumps ( hands stay on Box, feet jump over)
    Russian Twist
    Mountain Climbers
    Rest

  • WOD Blog | Workout of the day

    TUESDAY 06-03-2018

    - by Admin

    HAPPY BIRTHDAY TO MATOULA KAPATOS!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    5 giant sets of:
    30 sec dip support (box/rings)
    15 V-sits
    30 shoulder taps/arm (in push-up)
    -Rest 60 sec-

    B. CONDITIONING

    AMRAP 14:
    7 push-ups
    14 ball slams
    21 air squats
    200m run

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    5 giant sets of:
    3-5 reps of ring MU progressions*
    1-1-1 eccentric HSPU
    30 sec L-hang
    -Rest 60 sec-

    B. CONDITIONING

    AMRAP 14:
    7 ring MU
    9 back squats, 65/45 (taken from the ground)
    75 double unders

    GI JOZI

    2 Rounds –¬†Tabata : 8 intervals p/ movement
    Air Bike
    Ab mat Sit ups
    Ski Erg
    Russian Twist
    Burpee Pull ups

    Rotate only after 8, rest 1 min btwn movements

  • WOD Blog | Workout of the day

    THURSDAY 18-01-2018

    - by Admin

    HAPPY BIRTHDAY TO COACH COBUS McCABE!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. W/UP & TECHNIQUE DRILLING

    6 x 10 strokes at max effort on a damper setting of 10
    -Rest 20 secs, aim for a consistent split across all 6 sets

    C. CONDITIONING

    2 x 3km w/ 4 min rest
    Stroke rate (SR) for first and second intervals should be 24 & 26

    GI JOZI

    A. CONDITIONING

    10 Rounds For Time:
    20 DB Cleans
    10 Burpee Box Jumps

    B. MIDLINE FINISHER – groups of 4

    3 Rounds
    30 sec weighted plank ( heavy)
    15 x Sit up
    10/10 Russian Twist