Posts tagged with ‘stamina’

  • 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

  • WOD Blog | Workout of the day

    MONDAY 15-05-17

    - by Admin

    HAPPY BIRTHDAY TO JOHAN BEUKMAN AND JOE PRETORIUS!

    LEVEL 2

    A. BARBELL CONDITIONING

    Hang power snatch
    5 x 5, ACROSS

    B. CONDITIONING

    21-15-9 reps for time of:
    Hang power snatch, 35/25kg
    Box HSPU (pike push-up / x2 push-up)

    *16 min cap

    LEVEL 2

    A. BARBELL CONDITIONING

    Hang power snatch
    5 x 5, ascending

    B. CONDITIONING

    21-15-9 reps for time of:
    Hang power snatch, 52/35kg
    Deficit HSPU

    *16 min cap

  • WOD Blog | Workout of the day

    FRIDAY 12-05-17

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5×5 ascending

    B. CONDITIONING

    6 rounds for time of:
    7 hang power cleans, 40/30
    15 wall balls, 7/5 to 3m

    *14 min cap

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    Build to your heaviest 3 for the day

    B. CONDITIONING

    6 rounds for time of:
    7 power cleans, 61/43
    21 wall balls, 10/7 to 3m

    *14 min cap