Posts tagged with ‘strict push ups’

  • WOD Blog | Workout of the day

    MONDAY 08-10-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH

    Front squat
    Establish a 10RM in 15 minutes

    B. GYMNASTICS PUSHING

    Strict push-ups
    As many reps as possible in 4 minutes

    C. CONDITIONING TEST

    AMRAP 8:
    2, 4, 6, 8, 10, …….
    Reverse lunges per leg
    Hang power snatch, 30/20

    LEVEL 2

    A. LOWER BODY STRENGTH

    Back Squat

    Establish a 20RM in 15 minutes

    B. GYMNASTICS PUSHING

    Kipping ring dips
    As many reps as possible in 4 minutes

    C. CONDITIONING TEST

    AMRAP 8:
    2, 4, 6, 8, 10, …….
    Alt. pistols
    Power snatch, 45/30

  • WOD Blog | Workout of the day

    WEDNESDAY 12-09-2018

    - by Admin

    HAPPY BIRTHDAY TO HENRI LUUS AND NICOLA LEES!

    LEVEL 1

    A. GYMNASTICS SKILL

    Handstand progressions
    Spend 15 minutes developing your
    HS positions

    B. CONDITIONING

    6 rounds for time:
    64 singles
    12 strict push-ups
    4 box vault jumps, 24/20″

    LEVEL 2

    A. GYMNASTICS SKILL

    HS Walk
    5 x 10-15m
    Place ONE obstacle in your course

    B. CONDITIONING

    6 rounds for time:
    64 double unders
    16 strict push-ups
    2 box vault climbs, 48/40″

  • WOD Blog | Workout of the day

    WEDNESDAY 02-03-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 20-30 sec top of pull-up hold
    2: 8 box dips
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 24/20″
    Dbl DB/KB push press
    200m run after every round

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 4-7 bar muscle-ups
    2: 20-30 sec L-sit
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 30″
    Strict push-ups
    300m run after every round

  • WOD Blog | Workout of the day

    MONDAY 16-04-2018

    - by Admin

    BASELINE FITNESS TESTING!

    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 13-04-2018

    - by Admin

    LEVEL 1

    5 rounds for time of:
    12 American swings, 24/16
    6 burpee pull-ups
    12 strict push-ups

    LEVEL 2

    5 rounds for time of:
    4 clean and jerks (anyhow), 100/75
    6 bar muscle-ups
    20 handstand shoulder taps