Posts tagged with ‘stamina’

  • 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

  • WOD Blog | Workout of the day

    SATURDAY 27-05-17

    - by Admin

    HAPPY BIRTHDAY TO SANDY RAMNATH, ALAN FAULDS, AND PHILLIP BOTHA!

    GI JOZI

    A. MIDLINE

    KB Windmill (Can use DB)
    5 sets of 3 reps a side
    Work heavier every set

    B. CONDITIONING

    Buy in = 25 Burpees over KB/DB

    3 Rounds for time
    5/5 KB/DB Windmill
    20 x Jack knives
    30 x Jump lunges

    Cash out = 25 Burpees over KB/DB

    22min Time Cap

    BB CLUB

    A. SNATCH

    65%x1, 70%x1, 75%x1,
    3×1, 80%
    Heavy single

    B. CLEAN & JERK

    65%x1, 70%x1, 75%x1,
    3×1, 80%
    Heavy single

  • WOD Blog | Workout of the day

    THURSDAY 25-05-17

    - by Admin

    GI JOZI

    AMRAP 8min
    Bear Crawl 20m
    20 Alt Cossac Lunges
    10 Toes to bar

    Rest 2 min

    AMRAP 8min
    Sled Push 40m
    10 Slam Balls

    Rest 2 min

    AMRAP 8min
    Bear Crawl 20m
    20 Alt Cossac Lunges
    10 Toes to bar

    ENDURANCE CLUB

    Rowing

    2 rounds of:
    2km row w/ rate changes every 500m
    Every 500m sprint all out for 10 strokes

    Rest 4 minutes between rounds

  • WOD Blog | Workout of the day

    THURSDAY 18-05-17

    - by Admin

    HAPPY BIRTHDAY TO SHAUN GRAY AND JUAN-PIERRE DU PREEZ!

    GI JOZI

    CFJ HQ

    IN TEAMS OF 2:
    400m run together

    Then 5 rounds;
    KB Slingshot x 60 (alt. Every 6)
    KB Headcutter x 50 (alt. Every 5)
    Renegade Rows x 40 (alt. Every 4)

    Then 400m run together

    CFJ EAST

    A. CONDITIONING

    IN TEAMS OF 2:
    Buy in: 600m run as team

    100 med ball burpees – hands stay on ball at all times
    100 box jumps
    100 KB swings

    Cash out: 600m run as team

    B. MIDLINE

    TABATA – 8 ROUNDS
    V Sit-ups

    ENDURANCE CLUB

    Running

    800m at moderate pace
    -Rest 3 mins-
    5 x (50m easy-150m all out)
    -Rest 3 minutes
    800m at moderate pace

    Last few running sessions before winter fully sets in