Posts tagged with ‘skill’

  • WOD Blog | Workout of the day

    SATURDAY 17-02-2018

    - by Admin

    HAPPY BIRTHDAY TO LESLEY GRANT AND IMTIAZ DESAI!

    BARBELL CLUB

    A. CLEAN & JERK

    1 power clean + 1 clean + 1 jerk
    Build to a heavy set

    B. SNATCH

    1 power snatch + 1 snatch push press + 1 snatch
    Build to a heavy set

    GI JOZI

  • WOD Blog | Workout of the day

    WEDNESDAY 14-02-2018

    - by Admin

    HAPPY BIRTHDAY TO BRADLEY WOLFF AND MPHO MOLOI!

    KITCHEN BOX Lifestyle Challenge – Fitness Test

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, same load across

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 40/30
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be kicked back and up together, at the same time.

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, same load across

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 40/30
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be kicked back and up together, at the same time.

  • 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)

     

  • WOD Blog | Workout of the day

    SATURDAY 27-01-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 snatch + 1 OHS
    1. Build to a max of the complex in 12 minutes
    2. 2 sets at 90% of today’s max

    B. CLEAN & JERK

    Clean + power jerk + jerk
    1. Build to max in 12 minutes
    2. 2 sets at 90% of today’s max

    *Your goal is beat last week’s maxes by at least 1kg

    GI JOZI

    LEVEL 1

    In pairs –  EMOM 12
    Buddy 1 – In 60s Row 7/5 Cal + Max Push ups
    Buddy 2 – Rest
    (Alternate)

    Rest 5 minutes

    4 Rounds
    Run 200m
    Rest 30s

    Then
    4 Rounds
    Run 150m
    Rest 45s

    Then
    4 Rounds
    Run 100m
    60s Rest

    * NO rest between main rounds This could take 20+ min

    LEVEL 2

    In pairs –  EMOM 12
    Buddy 1 – In 60s Row 7/5 Cal + Max Push ups
    Buddy 2 – Rest
    (Alternate)

    Rest 5 minutes

    4 Rounds
    Run 300m
    Rest 30s

    Then
    4 Rounds
    Run 200m
    Rest 45s

    Then
    4 Rounds
    Run 150m
    60s Rest

    * NO rest between main rounds This could take 20+ min

     

  • WOD Blog | Workout of the day

    WEDNESDAY 24-01-2018

    - by Admin

    HAPPY BIRTHDAY TO TIM STERNE!

    LEVEL 1

    A. BARBELL CONDITIONING

    Power snatch
    5 x 8, ascending

    These should not be TnG reps. Hold on for the 8 reps, but controlled descent

    B. FINISHER

    Farmer’s carry
    3 x 200m, heavy

    LEVEL 2

    A. BARBELL CONDITIONING

    TnG power snatch
    11-9-7-5-3

    Building to a heavy triple. Rest as needed between sets.

    B. FINISHER

    Farmer’s carry
    3 x 200m, heavy