Posts tagged with ‘squat’

  • WOD Blog | Workout of the day

    SATURDAY 21-04-2018

    - by Admin

    GI JOZI

    LEVEL 1

    5 rounds

    300m run
    20 Wall balls (7.5/5)
    15 Pulls ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 400m sprint
    Buddy up teams of 4-5
    Tunnel format

    LEVEL 2

    5 rounds

    400m run
    20 Wall balls (10/7.5)
    20 Pull ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 500m sprint
    Buddy up teams of 4-5
    Tunnel format

    BARBELL CLUB

    A. SNATCH TEST

    1 snatch deadlift
    1 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang snatch.

    B. CLEAN & JERK TEST

    3 clean deadlifts
    2 cleans
    1 jerk

    Build to a max set of the complex. You may not let go of the bar for this complex.

  • WOD Blog | Workout of the day

    SATURDAY 14-04-2018

    - by Admin

    BARBELL CLUB

    A. 3 position snatch

    Hi-hang + below knees + floor
    Every 90 sec x 8 rounds
    -About 70%

    B. 3 position POWER clean

    Tall clean + below knees + floor
    Every 90 sec x 8 rounds
    -About 70%

    C. CONDITIONING

    5 rounds for time:
    5 KB clean/arm
    5 KB push press/arm
    5 KB front rack squats/arm

    *The aim is to complete this without resting the KB at all. So go lighter and challenge yourself to hold on!

    GI JOZI

    “Rene”

    7 rounds for time:
    300m run
    20 Lunges (in total)
    15 Pull ups / Ring rows
    9 Burpees

  • WOD Blog | Workout of the day

    WEDNESDAY 28-03-2018

    - by Admin

    HAPPY BIRTHDAY TO JANE MCKINNON!

    LEVEL 1

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 20/15
    7 strict push-ups

    LEVEL 2

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 35/20
    10 HSPU

  • WOD Blog | Workout of the day

    SATURDAY 24-03-2018

    - by Admin

    HAPPY BIRTHDAY TO MANNY BOYA!

    BARBELL CLUB

    SNATCH

    1. Heavy single in 12 minutes
    2. 3 x 1 at 80% HS

    CLEAN & JERK

    1. Heavy single in 12 minutes
    2. 3 x 1 at 80% HS

    Remember, it’s only a HS if it looks
    good 😉

    This will be the last week of the HS.
    Next week we go back to a complex and the following week is testing.

    GI JOZI

    Teams of 4 – AMRAP 30 minutes

    Plank hold – 30 seconds
    Plate G2O x 15 reps
    Sled Push 60m

    Everyone starts at a different station

  • WOD Blog | Workout of the day

    WEDNESDAY 21-03-2018

    - by Admin

    The workout is programmed in honour of Human Rights Day which recognizes the Sharpeville massacre of 21 March 1960, in which 69 souls died and 180 were injured.

    3 rounds for time of: 

    21 cal. ski-erg OR air bike OR 42 cal. row
    19 vault jumps, 60/40″
    60m Dbl KB front rack carry, 32/24kg
    69 double unders (x2 single skips)
    180m overhead plate carry, 25/15kg

    *Work in teams of 4-5 w/ each member starting on a different
    station. Only move on to the next station once it’s open (train format).
    Time is up when all have completed 3 rounds each.