Posts tagged with ‘speed’

  • WOD Blog | Workout of the day

    MONDAY 23-04-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO LESLEY WRIGHT AND DI DAVIES, AND FOR TODAY TO JORDAN LEWIS, ANN BOOYSEN, RYAN THOMPSON AND OSSAMA AYYOB!

    LEVEL 1

    A. CONDITIONING

    AMRAP 7:
    5 DB snatch/arm, 20/12
    10 DB goblet squats, 20/12

    B. STRENGTH

    1. Back squat
    5 x 5, ascending load

    *Superset

    2. Single arm DB floor press
    5 x 5

    LEVEL 2

    A. CONDITIONING

    30 reps for time:
    Snatch, 61/43kg

    *This is a squat snatch.

    B. STRENGTH

    1. Back squat
    5 x 3, 80%

    *Superset

    2. Single arm DB floor press
    5 x 10

     

  • 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

  • WOD Blog | Workout of the day

    WEDNESDAY 18-04-2018

    - by Admin

    LEVEL 1

    A1. STRENGTH TEST 2

    Deadlift
    5RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Max duration handstand hold
    1-2 attempts

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    SDHP, 45/30
    Push press, 45/30

    LEVEL 2

    A1. STRENGTH TEST 2

    Deadlift
    3RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Strict deficit HSPU
    1RM (centimeters)
    Work up to your deepest deficit for 1 rep.

    If you can already get shoulders to hands, go for max unbroken reps at that deficit.

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    Power clean, 85/60
    HSPU

  • WOD Blog | Workout of the day

    MONDAY 16-04-2018

    - by Admin

    BASELINE FITNESS TESTING!

    LEVEL 1

    A. STRENGTH TEST 1

    Front squat
    3RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict push-ups
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.

    LEVEL 2

    A. STRENGTH TEST 1

    Back squat
    1RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict ring dips
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.

     

  • WOD Blog | Workout of the day

    SATURDAY 14-04-2018

    - by Admin

    BARBELL CLUB

    A. 3 position snatch

    Hi-hang + below knees + floor
    Every 90 sec x 8 rounds
    -About 70%

    B. 3 position POWER clean

    Tall clean + below knees + floor
    Every 90 sec x 8 rounds
    -About 70%

    C. CONDITIONING

    5 rounds for time:
    5 KB clean/arm
    5 KB push press/arm
    5 KB front rack squats/arm

    *The aim is to complete this without resting the KB at all. So go lighter and challenge yourself to hold on!

    GI JOZI

    “Rene”

    7 rounds for time:
    300m run
    20 Lunges (in total)
    15 Pull ups / Ring rows
    9 Burpees