Posts tagged with ‘speed’

  • WOD Blog | Workout of the day

    SATURDAY 18-11-2017

    - by Admin

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    82%
    87%
    92%

    CLEAN & JERK

    1 rep OTM x 5 / load
    82%
    87%
    92%

     

    GI JOZI

    LEVEL 1

    DB KALSU

    100 thrusters for time (17.5 / 15)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

    LEVEL 2

    KB KALSU

    100 thrusters for time (20/16)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

  • WOD Blog | Workout of the day

    WEDNESDAY 15-11-2017

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH

    Front squat
    5-5-3-3-3-1-1-1-1-1, all ascending

    B. UPPER BODY STRENGTH

    4 max sets of:
    Strict HSPU / Ecc. HSPU / Box HSPU

    LEVEL 2

    A. LOWER BODY STRENGTH

    Front squat
    5-5-3-3-3-1-1-1-1-1, all ascending

    B. UPPER BODY STRENGTH

    4 sets of:
    3 strict HSPU + max kipping HSPU

    *Performed to a deficit. Set the height to
    make the 3 strict reps very challenging.

  • WOD Blog | Workout of the day

    MONDAY 13-11-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO CECILE FINE, GAVIN SCHMIDT AND NATALIA STOJILKOVIC!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang snatch
    6 x 3, ascending

    B. CONDITIONING

    For time:
    20 power snatches @ 75-80% of today’s hang snatch max

    LEVEL 2

    A. BARBELL CONDITIONING

    Hang snatch
    8 x 1, ascending

    B. CONDITIONING

    For time:
    20 power snatches @ 75-80% of today’s hang snatch max

  • WOD Blog | Workout of the day

    SATURDAY 11-11-2017

    - by Admin

    HAPPY BIRTHDAY TO JASON BROWNE, ‘LIL NICK THEMISTOCLEOUS AND WERNER KROLL!

    BARBELL CLUB

    A. SNATCH

    1 rep OTM x 5 / load
    80%
    85%
    90%

    B. CLEAN & JERK

    1 rep OTM x 5 / load
    80%
    85%
    90%

    G.I. JOZI

    TABATA – Ring Rows
    Rest 1 minute
    TABATA – Skipping
    Rest 1 minute
    TABATA – Sit ups
    Rest 1 minute
    TABATA – Shuttle sprints
    Rest 1 minute
    TABATA – Plank hold
    Rest 1 minute

    TABATA = 8 intervals of 20 seconds of Work followed by 10 seconds of Rest

     

  • WOD Blog | Workout of the day

    FRIDAY 10-11-2017

    - by Admin

    HAPPY BIRTHDAY TO EBEN KILLIAN AND MICHELLE AUSTIN!

    LEVEL 1

    A. CONDITIONING

    AMRAP 9:
    1, 3, 5, 7, 9, 11, …..
    Box dips
    Hang power snatch, 43/30

    B. STRENGTH

    Sumo deadlift
    6 x 3, ascending

    LEVEL 2

    A. CONDITIONING

    AMRAP 9:
    1, 3, 5, 7, 9, 11, …..
    Ring dips
    Hang power snatch, 43/30

    B. STRENGTH

    Sumo deadlift
    Build to a heavy double for the day