Posts tagged with ‘strength’

  • WOD Blog | Workout of the day

    WEDNESDAY 19-09-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Front squat
    3 x 8
    Across, all heavy
    Aim for 3-5% heavier than last week

    B. GYMNASTICS CONDITIONING

    Box dip
    5 x 8

    Superset with:

    7 strict TTB

    LEVEL 2

    A. STRENGTH

    Front squat
    5 at 75%
    3 at 85%
    Max reps at 95%

    B. GYMNASTICS CONDITIONING

    Strict weighted ring dip
    5 x 3, across

    Superset with:

    10 GHD sit-ups

  • WOD Blog | Workout of the day

    FRIDAY 14-09-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell single leg Romanian deadlift

    5x 5/leg

    Superset with:

    DB bent over rows

    5 x 10, all heavy

    B. CONDITIONING

    EMOM 12:
    1: 14 alt. DB snatch, 20/12.5
    2: 7 burpees
    3: 12/7 cal. row

    LEVEL 2

    A. STRENGTH

    Barbell single leg Romanian deadlift

    5 x 5/leg (across, all heavy)

    Superset with:

    Strict weighted C2B chin-ups

    5 x 5, across

    B. CONDITIONING

    EMOM 12:
    1: 18 alt. DB snatch, 22.5/15
    2: 10 ring dips
    3: 15/9 cal. row

  • WOD Blog | Workout of the day

    TUESDAY 11-09-2018

    - by Admin

    HAPPY BIRTHDAY TO LIZAAN FOUCHE!

    LEVEL 1

    Front squat
    3 x 8
    Across, all heavy
    Aim for 3-5% heavier than last week

    B. GYMNASTICS CONDITIONING

    Strict pull-up
    8-8-8-8
    Pike/box HSPU
    3-3-3-3

    LEVEL 2

    Front squat
    3 at 70%
    3 at 80%
    Max reps at 90%

    B. GYMNASTICS CONDITIONING

    Legless rope climb
    4-3-2-1
    Strict deficit HSPU
    4-4-4-4

  • 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

    WEDNESDAY 29-08-2018

    - by Admin

    HAPPY BIRTHDAY TO ART DE LACERDA!

    LEVEL 1

    A. STRENGTH CONDITIONING

    7 giant sets of:
    5 deadlifts, build to your heaviest 5
    8-12 pull-ups
    Max pike push-ups
    10 DB sit-ups

    *Rest as needed between sets

    LEVEL 2

    A. STRENGTH CONDITIONING

    7 giant sets of:
    2 deadlifts, build to your heaviest 2
    5-8 strict C2B pull-ups
    Max strict tempo HSPU (3012)
    10 GHD sit-ups

    *Rest as needed between sets