Posts tagged with ‘skill’

  • WOD Blog | Workout of the day

    WEDNESDAY 16-05-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    1 snatch DL + 3 hang power snatch

    B. CONDITIONING

    30-20-10 reps of:
    Alt. DB snatch, 20/15
    Box jumps, 24/20″

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    2 snatch, 80-85%

    B. CONDITIONING

    9-15-21 reps of:
    Snatch, 52/35
    Box jump over, 24/20″

    *Squat snatch

  • WOD Blog | Workout of the day

    SATURDAY 12-05-2018

    - by Admin

    GI JOZI

    In teams of 4 -each buddy starts at a different station then rotates

    *30 min time cap*

    10,9,8,7,6,5,4,3,2,1,reps of
    Weighted squat jump
    L1-ring rows/ L2-strict pull-ups
    Ab mat sit-up with twist
    Single leg KB Deadlift / leg

    BARBELL CLUB

    A. SNATCH

    1 x 3, 75%
    2 x 3, 80%
    2 x 2, 85%

    B. CLEAN + JERK

    1 x 3+1, 75%
    2 x 3+1, 80%
    2 x 2+1, 85%

    C. STRENGTH

    Halting clean deadlift
    3 x 3 (100%, 105%, 110%)
    -Halt at mid-thigh and hold for 3 sec

  • WOD Blog | Workout of the day

    MONDAY 07-05-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 7

    B. CONDITIONING

    AMRAP 14:
    7 jumping C2B pull-ups
    12 thrusters, 20/15
    100 single skips

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 5 for the day

    B. CONDITIONING

    AMRAP 14:
    7 ring MU
    15 thrusters, 43/35
    100 double unders

  • WOD Blog | Workout of the day

    MONDAY 30-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    2 snatch DL + 2 hang power snatch
    5 sets, ascending load

    B. CONDITIONING

    3 rounds for time:
    14 alt. DB snatch, 20/15
    DB goblet reverse lunges, 20/15

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 sec x 5 sets:
    3 snatch, 70-75%
    NOT TnG, quick drop and reset

    B. CONDITIONING

    3 rounds for time:
    20 alt. DB snatch, 30/20kg
    Single arm DB overhead walking lunge, 20 steps, 30/20kg

  • WOD Blog | Workout of the day

    FRIDAY 20-04-2018

    - by Admin

    PLEASE REMEMBER TO DROP BY FOR OUR AUTUMN THROWDOWN TAKING PLACE AT CFJ EAST, TOMORROW, SATURDAY 21 APRIL FROM 09:30!

    LEVEL 1

    A. STRENGTH TEST 3

    DB floor press
    5RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 kipping leg raises
    9 KB goblet squats, 24/16
    35 single skips

    LEVEL 2

    A. STRENGTH TEST 3

    BB floor press
    3RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 TTB
    9 OHS, 45/30
    35 double unders