Posts tagged with ‘stamina’

  • WOD Blog | Workout of the day

    SATURDAY 22-07-2017

    - by Admin

    HAPPY BIRTHDAY TO NICOLE GENADE AND DONOVAN FRASER!

    GI JOZI

    1 minute at each station followed by a 30 second transition to the next station.

    5 Rounds

    Air Bike
    Ski Erg
    Front Rack DB Step ups (20/24″)
    Wall Balls
    10m Shuttle Sprints

    BB CLUB

    A. SNATCH

    65%x3
    2×3, 70%
    3×2, 75%
    2×1, 80%
    2×1, 85%

    B. CLEAN & JERK

    65%x3+1
    2×3+1, 70%
    3×2+1, 75%
    2×1, 80%
    2×1, 85%

  • WOD Blog | Workout of the day

    MONDAY 17-07-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO DYLAN CORREIA AND MARIETTE VAN NIEKERK!

    A. CONDITIONING

    5 rounds for reps of:
    1 minute of box jumps, 24/20″
    1 minute of DB thrusters (L1: 15/10kg; L2: 22.5/15kg)
    1 minute of rowing (calories)

    Rest 1 minute between rounds

    Post total reps completed to comments.

    *Work in teams of 3 and rotate stations.

    B. ACCESSORY

    3 sets of:
    12 strict knees-to-elbows

  • WOD Blog | Workout of the day

    SATURDAY 01-07-2017

    - by Admin

    HAPPY BIRTHDAY TO TAMARR SCHROEDER AND CAITLYN MORRIS!

    GI JOZI

    “Fat-ish Amy”

    For Time:

    50 Air Squats
    30 Skips (single or double)
    40 Sit-Ups
    30 Skips (single or double)
    30 Lunges (alternating legs)
    30 Skips (single or double)
    20 Kettlebell Swings
    30 Skips (single or double)
    10 Burpees
    30 Skips (single or double)
    10 Burpees
    20 Kettlebell Swings
    30 Skips (single or double)
    30 Lunges (alternating legs)
    30 Skips (single or double)
    40 Sit-Ups
    30 Skips (single or double)
    50 Air Squats
    * 35 min time cap

    ENDURANCE CLUB

    A. SNATCH

    Max in 20 minutes

    B. CLEAN & JERK

    Max in 20 minutes

    50% x 3 (power only)
    60% x 3 (power only)
    70% x 2
    75% x 2
    80% x 2
    85% x 1
    90% x 1
    93-95% x 1
    96-98% x 1
    PB attempt

  • WOD Blog | Workout of the day

    THURSDAY 01-06-2017

    - by Admin

    GI JOZI

    6 Rounds

    1 min of work:30 sec rest- alt stations

    Sled Push 60m lengths
    Wall balls (keep them light and consistent
    Box jumps
    Ball slams
    10m Shuttle Sprints

    ENDURANCE CLUB

    CFJ HQ

    EMOM 30 minutes
    Min 1: 18/15 calorie row
    Min 2: 21/18 calorie airbike
    Min 3: 35 double unders

    Work in teams of 3

    CFJ EAST

    EMOM 30 minutes
    Min 1: 18/15 calorie row
    Min 2: 10 x 10m shuttle sprints
    Min 3: 35 double unders

    Work in teams of 3

  • WOD Blog | Workout of the day

    MONDAY 29-05-2017

    - by Admin

    HAPPY BIRTHDAY TO NICOLLE DE MONTILLE FOR SUNDAY AND TO TYRA NOZAIC-GOOSEN FOR TODAY!

    A. STRENGTH

    DB floor press
    5 x 5, ascending

    -Superset with:

    30 sec plank hold

    B. CONDITIONING

    Complete as many rounds as possible in 12 minutes of:
    Run 200 meters
    8 HSPU
    30-second handstand hold