Posts tagged with ‘strength’

  • WOD Blog | Workout of the day

    MONDAY 18-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO THEUNS WESSELS, AND FOR TODAY TO MARISKA MORRIT!

    LEVEL 1

    A. STRENGTH TEST

    Back squat
    1RM
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

    50 box (toes)/pike HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    LEVEL 2

    A. STRENGTH TEST

    Back squat
    1RM

    B. CONDITIONING TEST

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

     

  • WOD Blog | Workout of the day

    WEDNESDAY 06-09-2017

    - by Admin

    HAPPY BIRTHDAY TO KIRSTEN GUNNINGHAM AND YVETTE FINDLAY-WALSH!

    LEVEL 1

    A. STRENGTH

    Establish a 3RM push press
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    15-12-9-6-3 reps for time of:
    Shoulder to OH, 40/25
    200m run after EACH set

    *8 minute cap

    LEVEL 2

    A. STRENGTH

    Establish a 3RM push press
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    15-12-9-6-3 reps for time of:
    Shoulder to OH, 52/35
    200m run after EACH set

    *8 minute cap

  • WOD Blog | Workout of the day

    MONDAY 04-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO COURTENAY MORDT!

    LEVEL 1

    A. STRENGTH

    Front Squat
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    30-20-10 reps for time of:
    Knee tucks (or lower volume TTB)
    Push-up

    *13 minute cap

    LEVEL 2

    A. STRENGTH

    Establish a 1RM front squat

    B. CONDITIONING

    30-20-10 reps for time of:
    Toes-to-bar
    Deficit push-up (hands on plates)

    *13 minute cap

  • WOD Blog | Workout of the day

    MONDAY 28-08-2017

    - by Admin

    HAPPY BIRTHDAY TO TARYN “T-BONE” JANSE VAN RENSBURG, RAYMOND HERBST AND COLIN OELOFSON!

    LEVEL 1

    A. STRENGTH

    Jerk
    6 x 3, ascending

    B. CONDITIONING

    “Tabata Your Midline”

    Plank
    Abmat sit-ups
    Hollow rocks
    Plate get-ups

    20 sec on : 10 sec rest x 8 rounds/station
    *You must complete all 8 rounds before changing stations and there is no additional rest between stations.

    LEVEL 2

    A. STRENGTH

    Jerk
    8 x 1, ascending

    B. CONDITIONING

    “Tabata Your Midline”

    Plank
    Abmat sit-ups
    Hollow rocks
    Plate get-ups

    20 sec on : 10 sec rest x 8 rounds/station
    *You must complete all 8 rounds before changing stations and there is no additional rest between stations.

  • WOD Blog | Workout of the day

    SATURDAY 26-08-2017

    - by Admin

    HAPPY BIRTHDAY TO LEANDER VAN TONDER, CAMILLA KROG AND MARC DUFORQ!

    BARBELL CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

    G.I. JOZI

    FOR TIME: In Teams of 4-6 people.

    Buy in: 600m sled push ( as a team- team must keep up with the sled)

    3 rounds – 2 people work at a time
    DB Snatches x 100
    Medball Sit Ups x 100
    Lunges x 200

    Cash Out: 600m sled push ( as a team- team must keep up with the sled)