Posts tagged with ‘speed’

  • WOD Blog | Workout of the day

    MONDAY 08-10-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH

    Front squat
    Establish a 10RM in 15 minutes

    B. GYMNASTICS PUSHING

    Strict push-ups
    As many reps as possible in 4 minutes

    C. CONDITIONING TEST

    AMRAP 8:
    2, 4, 6, 8, 10, …….
    Reverse lunges per leg
    Hang power snatch, 30/20

    LEVEL 2

    A. LOWER BODY STRENGTH

    Back Squat

    Establish a 20RM in 15 minutes

    B. GYMNASTICS PUSHING

    Kipping ring dips
    As many reps as possible in 4 minutes

    C. CONDITIONING TEST

    AMRAP 8:
    2, 4, 6, 8, 10, …….
    Alt. pistols
    Power snatch, 45/30

  • WOD Blog | Workout of the day

    WEDNESDAY 03-10-2018

    - by Admin

    A. SPLIT JERK

    8 x 3, ascending

    B. CONDITIONING

    15-12-9 reps for time of:
    Power cleans, 61/43
    Thrusters, 61/43

  • WOD Blog | Workout of the day

    SATURDAY 29-09-2018

    - by Admin

    HAPPY BIRTHDAY TO RAFAELA GROTTIS, RENE JANSE VAN RENSBURG, ROB RENZ AND HERMAN VAN DEN BERGH!

    BARBELL CLUB

    A. SNATCH

    Establish a 2RM hang snatch in 15 minutes

    B. CLEAN & JERK

    1 hang clean + 2 jerk
    Establish a max in 20 minutes

    GI JOZI

    “Kelly”

    5 rounds for time of:
    400m run
    30 box jumps, 24″
    30 wall balls, 20/14lbs

  • WOD Blog | Workout of the day

    MONDAY 24-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO COACH MARCUS SWANEPOEL AND TO DEENA KASAVELU!

    PUBLIC HOLIDAY WORKOUT: HERITAGE DAY!

    AMRAP 24 MIN

    24 sit-ups
    9 goblet get-ups (using the shin box get-up), 28/20
    200m run with your KB
    18 hand to hand swings, 28/20

  • WOD Blog | Workout of the day

    FRIDAY 21-09-2018

    - by Admin

    AMRAP 3:
    12 push-ups
    15 KB swings, 24/16

    Rest 1 minute and repeat for a total of 3 rounds.

    After the third 1 minute rest, go straight into:

    6 rounds of:
    1 min of SDHP, 43/30
    1 min of air squats

    *The clock keeps running for 12 minutes
    so there is no rest between rounds