Posts tagged with ‘stamina’

  • 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 17-03-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO CARLIEN MARE!

    BARBELL CLUB

    A. SNATCH

    1. Heavy single in 12 minutes
    2. 3×1 at 75% HS

    B. CLEAN & JERK

    1. Heavy single in 12 minutes
    2. 3×1 at 75% HS

  • WOD Blog | Workout of the day

    THURSDAY 01-03-2018

    - by Admin

    HAPPY BIRTHDAY TO COACH LYNDA McCABE!

    ENDURANCE CLUB

    A. ROWING MECHANICS

    B. CONDITIONING

    5 x 250m max efforts w/ 2 min rest
    SR at 32-34

    GI JOZI

    AMRAP 42 minutes – in Teams of 5

    150m Sled Push (light and fast)
    40 Walking Lunges
    15 cal Ski Erg
    20 Plank climbs (lowest box/plates)

    Start at different stations and rotate in the order above

  • WOD Blog | Workout of the day

    WEDNESDAY 28-02-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    1 snatch deadlift + 1 hang power snatch + 1 OHS
    6 sets

    Rest lots between sets

    B. CONDITIONING

    AMRAP 6:
    12 American swings, 24/16
    8 HR push-ups

    LEVEL 2

    A. BARBELL CONDITIONING

     

    Every 90 sec x 8 rounds:
    3 position HANG snatch, ascending load

    High hang > mid-thigh > BELOW knees

    B. CONDITIONING

    AMRAP 6:
    12 hang power snatch, 61/43
    12 HR push-ups

  • WOD Blog | Workout of the day

    SATURDAY 20-01-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 snatch + 1 OHS
    1. Build to a max of the complex in 12 minutes
    2. 2 sets at 90% of today’s max

    B. CLEAN & JERK

    Clean + power jerk + jerk
    1. Build to max in 12 minutes
    2. 2 sets at 90% of today’s max

    GI JOZI