Posts tagged with ‘strength’

  • WOD Blog | Workout of the day

    TUESDAY 14-08-2018

    - by Admin

    HAPPY BIRTHDAY TO MEGAN ENGELBRECHT!

    LEVEL 1

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 5 rounds
    15/12 cal. row
    12m Dbl DB front rack walking lunge, 25/17.5
    9 TTB

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 3 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 5 rounds
    15/12 cal. row
    12m Dbl DB front rack walking lunge, 25/17.5
    9 TTB

  • WOD Blog | Workout of the day

    MONDAY 23-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO NICOLE GENADE!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    1: Warm-up
    EMOM 6:
    Even: 30 sec active hang
    Odd: 20 sec ring dip support

    2: Strength
    Strict pull-up
    5 x 8

    *60 sec rest between sets

    B. LOWER BODY STRENGTH

    Front squat
    Build to your heaviest 5 for the day in 5 sets

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    1: Warm-up
    EMOM6:

    1 chest to rings pull-up
    1 tuck to inverted hang
    1 skin the cat

    2: Strength
    Strict muscle-up
    5 x max reps

    *60 sec rest between sets

    B. LOWER BODY STRENGTH

    Front squat
    Build to your heaviest 3 for the day in 5 sets

  • WOD Blog | Workout of the day

    MONDAY 16-07-2018

    - by Admin

    HAPPY BIRTHDAY TO DYLAN CORREIA!

    LEVEL 1

    A. LOWER BODY STRENGTH TEST 1

    Sumo deadlift
    Establish a 3RM in 20 minutes

    B. CONDITIONING TEST 1

    4 rounds for time of:
    10 SDHP, 35/20
    12 burpees

    *9 minute cap

    LEVEL 2

    A. LOWER BODY STRENGTH TEST 1

    Sumo deadlift
    Establish a 1RM in 20 minutes

    B. CONDITIONING TEST 1

    4 rounds for time of:
    10 power snatch, 43/30
    12 lateral bar burpees

    *9 minute cap

  • WOD Blog | Workout of the day

    MONDAY 02-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO TAMARR SCHROEDER AND CAITLYN MORRIS AND FOR TODAY TO JESSICA TRUSTER!

    TEST WEEK!

    LEVEL 1

    A. STRENGTH TEST 1

    Front squat
    3RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict push-ups
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.

    LEVEL 2

    A. STRENGTH TEST 1

    Back squat
    1RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict ring dips
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.

  • WOD Blog | Workout of the day

    FRIDAY 15-06-2018

    - by Admin

    HAPPY BIRTHDAY TO RAYMOND GONCALVES AND JACO DE BEER!

    LEVEL 1

    A. STRENGTH

    Sumo deadlift

    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    5 assisted chin-ups

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    KB SDHP, 24/16
    Push-ups

    LEVEL 2

    A. STRENGTH

    Sumo deadlift

    Build to your heaviest 3 for the day in 6 sets

    -Superset with:

    8 chin-ups

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    DB squat clean, 25/15
    HSPU