Posts tagged with ‘squat’

  • WOD Blog | Workout of the day

    MONDAY 15-01-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    In 2 minutes:
    10 cleans, 60/40*
    Max rep single skips/DU attempts

    Rest 2 minutes, repeat for a total of 3 rounds.

    Score is the total amount of skips.

    *The 10 reps should be completed in 1 min. For every rep not done within the 1 minute, subtract 10
    skips from your end score.

    B. LOWER BODY STRENGTH

    Pause back squat
    Build to a heavy 5 in 5 sets

    *2 sec pause, NO rebound

    LEVEL 2

    A. BARBELL CONDITIONING

    In 2 minutes:
    10 cleans, 100/70*
    Max rep double unders in remaining time

    Rest 2 minutes, repeat for a total of 3 rounds.

    Score is the total amount of skips.

    *The 10 reps should be completed in 1 min. For every rep not done within the 1 minute, subtract 10
    skips from your end score.

    B. LOWER BODY STRENGTH

    Pause back squat
    Build to a 4RM in 5 sets

    *2 sec pause, NO rebound

  • WOD Blog | Workout of the day

    MONDAY 08-01-2018

    - by Admin

    HAPPY BIRTHDAY TO PIETER STEYN AND STEFAN STIGLINGH!

    LEVEL 1

    A. CONDITIONING TEST 1

    For time:
    45/30 cal. row
    40 DB thrusters, 15/10
    20 pull-ups (jumping C2B)

    *11 min cap

    B. STRENGTH TEST 1

    Front squat
    7RM in 12 minutes

    LEVEL 2

    A. CONDITIONING TEST 1

    For time:
    55/45 cal. row
    40 DB thrusters, 25/15
    25 C2B pull-ups

    *11 min cap

    B. STRENGTH TEST 1

    Front squat
    7RM in 12 minutes

  • WOD Blog | Workout of the day

    MONDAY 01-01-2018

    - by Admin

    HAPPY NEW YEAR!

    STRENGTH

    Front squat
    5 x 3, ascending

    This is from the ground and you’re aiming for a 3RM

  • WOD Blog | Workout of the day

    MONDAY 25-12-2017

    - by Admin

    STRENGTH

    Thruster
    5 x 3, ascending

    This is from the ground and you’re aiming for a 3RM.

  • WOD Blog | Workout of the day

    MONDAY 11-12-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO DEON ENGELBRECHT, AND FOR TODAY TO ARMAND NAUDE!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang power snatch
    5 x 3, ascending

    B. CONDITIONING TEST

    “Mandy”

    AMRAP 12:
    3, 6, 9, 12, 15, …..
    Pull-up (jumping)
    Power snatch (40/30)

    LEVEL 2

    A. BARBELL CONDITIONING

    Hang snatch
    5 x 2, ascending

    B. CONDITIONING TEST

    “Amanda”

    9-7-5 reps for time of:
    Muscle-up
    Snatch (61/43)

    *12 min cap

    If unable to do MU:
    – x2 C2B pull-ups, OR,
    – x3 pull-ups