Posts tagged with ‘skipping’

  • WOD Blog | Workout of the day

    WEDNESDAY 12-06-2019

    - by Sean Thompson

    A: STRENGTH

    Static sled pull

    5 x 20m, all heavy

    B: CONDITIONING

    AMRAP 20:
    15 push-ups
    20 alt. DB snatch, 22.5/15
    40 double unders

  • WOD Blog | Workout of the day

    WEDNESDAY 05-06-2019

    - by Sean Thompson

    HAPPY BIRTHDAY DAVID PAROPOULOS, KERUSHA REDDY AND ROMIO KARAM!

    A: STRENGTH

    A: SUMO DEADLIFT

    Build to your heaviest RESET 3 for the
    day in 5 sets

    B: CONDITIONING

    3 rounds for time:
    15 DB snatch, left
    50m DB waiter’s carry, left
    75 singles
    15 DB snatch, right
    50m DB waiter’s carry, right
    150 singles

    LEVEL 2

    3 rounds for time:
    15 KB snatch, left
    50m KB waiter’s carry, left
    75 DU
    15 KB snatch, right
    50m KB waiter’s carry, right
    100 singles

  • WOD Blog | Workout of the day

    MONDAY 27-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO COURTNEY GUSH AND PHILLIP BOTHA FOR SUNDAY!

    STRENGTH

    UNILATERAL STRICT KB PRESS

    3 x max reps (5+)

    Non dominant arm to failure first, then
    repeat the same amount of reps on the
    opposite side.

    A2: SUPINE BENT OVER ROW

    3 x 15, all AHAFP

    CONDITIONING

    LEVEL 1

    Alt. EMOM 15:
    1: 75 singles
    2: 12 Dbl DB push press
    3: 12 heavy Russian swings

    LEVEL 2

    Alt. EMOM 15:
    1: 75 DU
    2: 12 HSPU
    3: 5 power cleans, 85/60

  • WOD Blog | Workout of the day

    MONDAY 13-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO ROXANNE TOMMINS!

    A: GYMNASTICS CONDITIONING

    Play with back levers on the bar and
    rings for 10 minutes

    LEVEL 1

    Seated C2B pull-ups
    5 x 10-12 reps

    LEVEL 2

    Strict C2B pull-ups
    5 x 10 reps

    B: CONDITIONING

    LEVEL 1

    Alternating EMOM 8:
    Even: 15 slam balls
    Odd: 15 Dbl DB S2O, 15/10

    LEVEL 2

    Altternating EMOM 8:
    Even: 10-12 C2B pull-ups, anyhow
    Odd: 15 Dbl DB S2O, 22.5/15

  • WOD Blog | Workout of the day

    THURSDAY 15-11-2018

    - by Admin

    ENDURANCE CLUB

    A: WARM-UP

    20 walking lunges
    10 single leg glute bridges
    5 sissy squats
    100m run
    3 sets

    B: CONDITIONING

    EMOM 30:
    1: 20/15 cal. row
    2: 15/10 cal. ski
    3: 55 double unders

    CROSSFIT

    A: STRENGTH CONDITIONING

    5 giant sets of:
    8 barbell split squats/leg, AHAP, hi-bar position on back
    10 hip thrusts w/ a 3 sec hold at the top, use a plate or DB
    12 sissy squats

    B: ODD OBJECT CONDITIONING

    AMRAP 15:
    30m Dbl DB front rack carry, heavy
    3 rope climbs, anyhow to 5m
    30/24 cal. bike