Posts tagged with ‘squat’

  • WOD Blog | Workout of the day

    MONDAY 18-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO THEUNS WESSELS, AND FOR TODAY TO MARISKA MORRIT!

    LEVEL 1

    A. STRENGTH TEST

    Back squat
    1RM
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

    50 box (toes)/pike HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    LEVEL 2

    A. STRENGTH TEST

    Back squat
    1RM

    B. CONDITIONING TEST

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

     

  • WOD Blog | Workout of the day

    SATURDAY 26-08-2017

    - by Admin

    HAPPY BIRTHDAY TO LEANDER VAN TONDER, CAMILLA KROG AND MARC DUFORQ!

    BARBELL CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

    G.I. JOZI

    FOR TIME: In Teams of 4-6 people.

    Buy in: 600m sled push ( as a team- team must keep up with the sled)

    3 rounds – 2 people work at a time
    DB Snatches x 100
    Medball Sit Ups x 100
    Lunges x 200

    Cash Out: 600m sled push ( as a team- team must keep up with the sled)

  • WOD Blog | Workout of the day

    MONDAY 21-08-2017

    - by Admin

    HAPPY BIRTHDAY TO JOLANDI THERON AND LAURA KARAMARKOV!

    LEVEL 1

    A. BARBELL CONDITIONING

    Snatch Complex
    Every 90 seconds x 8 rounds:
    3 snatch deadlifts
    2 snatch high pulls
    1 snatch

    *You must hold on for all 6 reps

    B. CONDITIONING

    AMRAP 9:
    7 overhead squats, 35/20
    5 box jumps, 24/20″

     

    LEVEL 2

    A. BARBELL CONDITIONING

    Snatch

    60% x 3 reps
    65% x 3 reps
    70% x 3 reps
    5 x 2 @ 75%

    *Move every 90 seconds.

    B. CONDITIONING

    AMRAP 9:
    7 overhead squats, 60/40
    5 lateral box jump overs, 24/20″ (no lockout needed)

  • WOD Blog | Workout of the day

    SATURDAY 19-08-2017

    - by Admin

    HAPPY BIRTHDAY TO DARIUS DEMBSKY AND GREG BRYANT!

     

    GI JOZI

    A. MIDLINE

    8 x 20s:10s
    Hollow Rocks

    B. CONDITIONING

    For time:
    50 Lateral Jump 1m/75cm
    50 Ball Slams 15/10
    50 Jack Knives (V-Ups)
    50 wall-ball shots, 15kg/10kg
    50 burpees

    25min Cap

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2
    3×2, 80%

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1
    3×2+1, 80%

  • WOD Blog | Workout of the day

    SATURDAY 12-08-2017

    - by Admin

    GI JOZI

    For time:
    14 push-ups + 14 “Fire starters”
    40 wall balls, 7/5 to 3m
    14 push-ups + 14 “Fire starters”
    30 wall balls
    14 push-ups + 14 “Fire starters”
    20 wall balls
    14 push-ups + 14 “Fire starters”
    10 wall balls
    14 push-ups + 14 “Fire starters”

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2
    4×2, 75%
    NOT TnG

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1
    4×2+1, 75%
    NOT TnG