Posts tagged with ‘strength’

  • WOD Blog | Workout of the day

    TUESDAY 13-11-2018

    - by Admin

    HAPPY BIRTHDAY TO SONIA VAN DER MERWE!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 30-40 sec handstand hold
    Odd: 3-5 box HSPU

    B: STRENGTH CONDITIONING

    8 supersets
    5 sumo deadlift, ascending
    10 DB Z-press, all heavy

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:

    Even: 20 sec freestanding HS balance, stick to 1 sqm

    Odd: 2-4 Freestanding HSPU attempts with a kip

    B: STRENGTH CONDITIONING

    8 supersets:
    2 sumo deadlift, ascending
    Max strict + max kipping HSPU

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

  • WOD Blog | Workout of the day

    THURSDAY 08-11-2018

    - by Admin

    ENDURANCE CLUB

    A: WARM-UP

    1 min bike
    1 min skip
    1 min 10m shuttles
    3 rounds

    B: CONDITIONING

    42/30 cal. row
    400m run
    42/30 cal. bike
    Rest 3 minutes – Repeat for a total of 3 rounds

    CROSSFIT

    A: STRENGTH CONDITIONING

    Alt. Tabata intervals (20 sec on : 10 sec off)

    TnG deadlift, 80-90%
    Kipping ring dips

    16 intervals/movement – Alternate stations each interval

    B: ODD OBJECT CONDITIONING

    5 rounds for time:
    50m sled push
    50m sled drag
    400m run

  • 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