Posts tagged with ‘stamina’

  • WOD Blog | Workout of the day

    FRIDAY 07-09-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell Z-press

    7 x 7 (across, all heavy)

    B. CONDITIONING

    5 rounds for time:

    400m run
    9 thrusters, 35/20
    12 slam balls

    LEVEL 2

    A. STRENGTH

    Barbell Z-press

    7 x 7 (across, all heavy)

    5 rounds for time:

    400m run
    12 thrusters, 61/43
    9 C2B pull-ups

  • WOD Blog | Workout of the day

    TUESDAY 12-06-2018

    - by Admin

    HAPPY BIRTHDAY TO MARNE MOSTERT!

    LEVEL 1

    A. STRENGTH

    Front squat
    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    8 single arm DB floor press/side

    B. FINISHER

    Max cal. bike/row in 2:30

    LEVEL 2

    A. STRENGTH

    1 Pause front squat + 1 front squat
    Build to your heaviest set for the day in 5 sets

    -Superset with:

    8 single arm DB floor press/side

    B. FINISHER

    Max cal. bike/row in 2:30

  • WOD Blog | Workout of the day

    SATURDAY 09-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull
    2 hang snatch
    1 snatch

    Build to a heavy set of the complex

    B. CLEAN & JERK

    1 clean
    2 front squats
    1 jerk

    Build to a heavy set of the complex

    GI JOZI

    LEVEL 1

    4 rounds of
    10/8 Cal ski erg
    15 Russian kb swings (24/16)
    15 Ball slams (10/7)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (10/5)
    3 min burpees
    * stagger start tunnel format

    5 x 150m sprint
    Rest 1:1

    LEVEL 2

    4 rounds for time
    15/12 Cal bike
    15 American swings (28/20)
    15 Ball slams (15/10)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (15/10)
    3 min burpees
    * stagger start tunnel format

    5 x 200m sprint
    Rest 1:1

  • 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