Posts tagged with ‘strength’

  • WOD Blog | Workout of the day

    WEDNESDAY 15-11-2017

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH

    Front squat
    5-5-3-3-3-1-1-1-1-1, all ascending

    B. UPPER BODY STRENGTH

    4 max sets of:
    Strict HSPU / Ecc. HSPU / Box HSPU

    LEVEL 2

    A. LOWER BODY STRENGTH

    Front squat
    5-5-3-3-3-1-1-1-1-1, all ascending

    B. UPPER BODY STRENGTH

    4 sets of:
    3 strict HSPU + max kipping HSPU

    *Performed to a deficit. Set the height to
    make the 3 strict reps very challenging.

  • WOD Blog | Workout of the day

    FRIDAY 10-11-2017

    - by Admin

    HAPPY BIRTHDAY TO EBEN KILLIAN AND MICHELLE AUSTIN!

    LEVEL 1

    A. CONDITIONING

    AMRAP 9:
    1, 3, 5, 7, 9, 11, …..
    Box dips
    Hang power snatch, 43/30

    B. STRENGTH

    Sumo deadlift
    6 x 3, ascending

    LEVEL 2

    A. CONDITIONING

    AMRAP 9:
    1, 3, 5, 7, 9, 11, …..
    Ring dips
    Hang power snatch, 43/30

    B. STRENGTH

    Sumo deadlift
    Build to a heavy double for the day

  • WOD Blog | Workout of the day

    MONDAY 30-10-2017

    - by carl

    LEVEL 1

     A. STRENGTH

    Back squat
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    15 strict pull-ups for time (30 horizontal RR)

    LEVEL 2

     A. STRENGTH

    Back squat
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    20 strict C2B pull-ups for time

     

  • WOD Blog | Workout of the day

    FRIDAY 27-10-2017

    - by Admin

    HAPPY BIRTHDAY TO MICHAEL DA CAMARA, MIKE CARIPIS, PENNY MAROUN, QUENTIN VISSER, JAN-HARM STEENKAMP AND LAUREN DAVIES!

    LEVEL 1

    Strict push-up ladder

    -Rest 5 minutes-

    1/2 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

    LEVEL 2

    Ring push-up ladder

    -Rest 5 minutes-

    3/4 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

  • WOD Blog | Workout of the day

    WEDNESDAY 18-10-2017

    - by Admin

    HAPPY BIRTHDAY TO DELEANE LUZZATTO!

    LEVEL 1

    A. CONDITIONING

    EMOM 12:
    Odd: 15 box jumps, 24/20″
    Even: 10 jumping C2B pull-ups

    B. STRENGTH

    Pause back squat
    5×3, ascending
    *2 sec pause & rebound to stand

    LEVEL 2

    A. CONDITIONING

    EMOM 12:
    Odd: 15 box jump overs, 24/20″ (on and over)
    Even: 3-5 bar muscle-ups (5 burpee C2B pull-ups)

    B. STRENGTH

    Pause back squat
    5×3, 75%
    *2 sec pause & rebound to stand