Posts tagged with ‘skipping’

  • 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

  • WOD Blog | Workout of the day

    FRIDAY 09-11-2018

    - by Admin

    A: STRENGTH CONDITIONING

    EMOM 10:
    5 TnG push press
    Work at 70-80% effort, same load across

    B: CONDITIONING

    AMRAP 18:
    36 DU
    18 S2O, 55/35
    9 lateral bar burpee

  • WOD Blog | Workout of the day

    THURSDAY 04-10-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    6 x 30 sec on : 30 sec off
    Single skips

    B. CONDITIONING

    For time:
    Run 400 meters
    Rest 1 minute
    Run 800 meters
    Rest 2 minutes
    Run 1,200 meters
    Rest 3 minutes
    Run 1,600 meters

    CROSSFIT

    A. KETTLEBELL FLOW

    With a single KB:
    6 ballistic rows (3/arm)
    Into 1 lunge clean (right leg back, right arm)
    Into 3 half kneeling presses, right
    Into 6 hand-to-hand swings
    Into 1 lunge clean (left leg back, left arm)
    Into 3 half kneeling presses, left
    Back into the ballistic rows
    x3 rounds (without resting)

    -Rest 2 minutes and repeat for a total of 3 rounds

    B. CONDITIONING

    For time:
    400-meter run
    100-meter KB goblet carry, 32/24
    800-meter run
    100-meter KB goblet carry, 32/24
    400-meter run

  • WOD Blog | Workout of the day

    THURSDAY 20-09-2018

    - by Admin

    HAPPY BIRTHDAY TO GIANCARLO CARROZZO!

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 10:
    Even: 14 hollow rocks
    Odd: Single skips for the entire minute

    B. CONDITIONING

    2000m row time trial
    Rest 6 minutes
    1000m row time trial

    C. ACCESSORY

    3 sets of:
    8 glute bridges off a box per side
    4 med ball windmills per side

    *No rest between sets

    CROSSFIT

    5 rounds of:
    1 min: Air bike
    1 min: DB bear crawl
    1 min: Row
    1 min: Burpee
    1 min: Ski-erg or ball slams

    Rest 5 minutes, then,

    4 sets of:
    8 landmine rows per side
    8 glute bridges off a box per side
    4 med ball windmills per side

    *No rest between sets

  • WOD Blog | Workout of the day

    WEDNESDAY 12-09-2018

    - by Admin

    HAPPY BIRTHDAY TO HENRI LUUS AND NICOLA LEES!

    LEVEL 1

    A. GYMNASTICS SKILL

    Handstand progressions
    Spend 15 minutes developing your
    HS positions

    B. CONDITIONING

    6 rounds for time:
    64 singles
    12 strict push-ups
    4 box vault jumps, 24/20″

    LEVEL 2

    A. GYMNASTICS SKILL

    HS Walk
    5 x 10-15m
    Place ONE obstacle in your course

    B. CONDITIONING

    6 rounds for time:
    64 double unders
    16 strict push-ups
    2 box vault climbs, 48/40″