Posts tagged with ‘squat’

  • 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

    SATURDAY 08-09-2018

    - by Admin

    GI JOZI SWEAT-FEST

    “IVAN THE TERRIBLE”

    50-40-30-20-10
    100 Skips/Double unders between rounds
    Lunges per leg
    Push Ups
    Sit Ups

    40 Min Time Cap

    BARBELL CLUB

    A. SNATCH

    60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1

    Then,

    3×1 at 80%

    B. CLEAN & JERK

    60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1

    Then,

    3×1 at 80%

  • WOD Blog | Workout of the day

    TUESDAY 28-08-2018

    - by Admin

    HAPPY BIRTHDAY TO TARYN T-BONE JANSE VAN RENSBURG!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang power clean
    Build to a heavy 3 (not max)

    B. CONDITIONING

    5 rounds for time:
    20 reverse lunges per leg
    10 hang power cleans, 52/35

    LEVEL 2

    A. BARBELL CONDITIONING

    Hang power clean
    Build to a heavy 3 (not max)

    B. CONDITIONING

    5 rounds for time:
    20 alt. pistols
    10 hang power cleans, 102/61kg

  • WOD Blog | Workout of the day

    FRIDAY 24-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Back squat
    4 x 10, across–all heavy

    B. CONDITIONING

    3 rounds for time:
    10 box jump overs, 24/20″
    20 Russian swings, 32/20kg

    LEVEL 2

    A. STRENGTH

    Back squat
    5-5-3-3-2-2-2-2
    Building to your heaviest 2 for the day

    B. CONDITIONING

    3 rounds for time:
    10 box jump overs, 30/24″
    10 Dbl KB hike squat cleans, 24/16

  • WOD Blog | Workout of the day

    SATURDAY 04-08-2018

    - by Admin

    HAPPY BIRTHDAY TO MONIQUE PAPPAS!

    BARBELL CLUB

    A. SNATCH

    3 position snatch (hi hang – above knees – below knees)
    6 sets, 65-70%

    B. CLEAN

    3 position clean (hi-hang – above knees – ground)
    6 sets, 65-70%

    C. JERK

    Power jerk + jerk
    5 x (2+1), 70-75%

    *Work 3-5% heavier than last week IF form permits