Posts tagged with ‘TGU’

  • WOD Blog | Workout of the day

    MONDAY 06-11-2017

    - by Admin

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS AND DONOVAN OSCHGAR!

    LEVEL 1

    A. CONDITIONING

    AMRAP 14:
    200m run
    10 push-ups
    20 med. ball lunges (backward step)

    B. ACCESSORY

    Turkish get-up
    3 x 3/side

    LEVEL 2

    A. CONDITIONING

    AMRAP 14:
    200m run
    15 push-ups
    20 alternating pistols

    B. ACCESSORY

    Turkish get-up
    3 x 3/side

  • WOD Blog | Workout of the day

    MONDAY 03-07-17

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO JESSICA TRUTER AND WERNER BOTHA, AND FOR TODAY TO TYRONNE MORDT!

    LEVEL 1

    A. CONDITIONING

    Complete as many rounds as possible in 20 minutes of:
    5 strict pull-ups (assisted or ring rows)
    10 strict push-ups
    20 BB good mornings, 20/15

    B. ACCESSORY

    3 giant sets of:
    2 TGU/arm
    10 DB sit-ups
    50 single skips

    LEVEL 2

    A. CONDITIONING

    Complete as many rounds as possible in 20 minutes of:
    10 strict pull-ups
    10 handstand push-ups, anyhow
    20 BB good mornings, 20/15

    B. ACCESSORY

    3 giant sets of:
    2 TGU/arm
    10 DB sit-ups
    50 single skips

  • WOD Blog | Workout of the day

    TUESDAY 16-05-17

    - by Admin

    HAPPY BIRTHDAY TO DENIEN LABUSCHAGNE!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    For time:
    30m dumbbell overhead walking lunge
    250 single skips OR 50 double unders
    50 wall-balls (3m)
    10 dumbbell TGU
    50 wall-balls (3m)
    250 single skips OR 50 double unders
    30m dumbbell overhead walking lunge

    Men use ONE 15kg dumbbell and 7.5kg ball.
    Women use ONE 10kg dumbbell and 5kg ball.

    *18 minute cap

    LEVEL 2

    A. CONDITIONING

    For time:
    30m dumbbell overhead walking lunge
    100 double-unders
    50 wall-balls (3.2m)
    10 dumbbell TGU
    50 wall-balls (3.2m)
    100 double-unders
    30m dumbbell overhead walking lunge

    Men use ONE 25kg dumbbell and 10kg ball.
    Women use ONE 15kg dumbbell and 7.5kg ball.

    *18 minute cap

     

    B. GYMNASTICS DEVELOPMENT

    Play with back levers on the rig. Work in groups of 3 with two spotters.
    Only move to the rings if positions are solid enough on the rig.

     

    GI JOZI

    A. CONDITIONING

    Teams of 5

    **150 Cal Bike Buy In**

    7 Rounds
    10 Squat Jumps
    10 Push Ups
    15 Sit Ups
    10 Horizontal Ring Rows
    3 Walk Walks

    **150 Cal Bike Buy Out**

  • WOD Blog | Workout of the day

    MONDAY 23-01-17

    - by Admin

    HAPPY BIRTHDAY TO DHUVEN THATHIAH AND DAVID HAARBURGER!

    A. CONDITIONING

    LEVEL 1

    3 rounds, each for time, of:

    35/25 cal row
    150 single skips
    40 walking lunges

    LEVEL 2

    3 rounds, each for time, of:

    40/30 cal row
    100 double unders (x2 singles)
    40 walking lunges

    B. PREHAB

    TGU Posting
    4 x 5/side

    TGU posting is the 1st 1/4 of the TGU where they get up to sitting Рjust before extending the hip. The rep ends and begins on the back with arm extended in the set-up position.

  • WOD Blog | Workout of the day

    THURSDAY 24-03-16

    - by Imtiaz

    HAPPY BIRTHDAY, MANNY “2-PEC” BOYA!

    GI JOZI WORKOUT

    A. Turkish Get-up

    Build to a heavy single in 12 minutes. If you’re new to it, keep it light and drill positions.

    B. Conditioning

    EMOM 12:
    Min 1: 20 sit-ups
    Min 2: 15 Goblet squats
    Min 3: 10 KB push press (5/arm)


    ENDURANCE CLUB WORKOUT

    AMRAP 20:
    Row 20 cal
    15 burpees
    10 lateral jumps over the rower


    GYM NEWS

    A reminder about the schedule over Easter weekend, for all of you living under rocks.

    • There is no class on Friday and Monday
    • Heats have been loaded to Front Desk for Friday morning and Monday afternoon for those doing the Open to get 16.5 done
    • If you aren’t doing the Open but would still like to give the workout a go, book into a heat
    • Classes run as per usual on Saturday
    • If you are doing the Open, I know it sucks that the final workout lands on Easter weekend, but that’s the hand we’ve been dealt and these are the times we have available for you to do it – make a plan!