Posts tagged with ‘thruster’

  • WOD Blog | Workout of the day

    FRIDAY 15-09-2017

    - by Admin

    LEVEL 1

    A. STRENGTH

    1 max set of strict pull-ups
    Then 3 sets at 70% of that max

    B. CONDITIONING

    18-12-6 reps for time of:
    Thruster, 35/25
    Pull-ups (jumping)

    *7 min cap

    LEVEL 2

    A. STRENGTH

    Establish a 1RM weighted pull-up
    *Use no more than 7 sets to get there

    B. CONDITIONING

    18-12-6 reps for time of:
    Thruster, 43/30
    C2B pull-ups

    *7 min cap

     

  • WOD Blog | Workout of the day

    MONDAY 17-07-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO DYLAN CORREIA AND MARIETTE VAN NIEKERK!

    A. CONDITIONING

    5 rounds for reps of:
    1 minute of box jumps, 24/20″
    1 minute of DB thrusters (L1: 15/10kg; L2: 22.5/15kg)
    1 minute of rowing (calories)

    Rest 1 minute between rounds

    Post total reps completed to comments.

    *Work in teams of 3 and rotate stations.

    B. ACCESSORY

    3 sets of:
    12 strict knees-to-elbows

  • WOD Blog | Workout of the day

    FRIDAY 16-12-16

    - by Admin

    CFJ ANNUAL 12 DAYS OF XMAS WoD!

    12 Days of Xmas, Team Edition

    1 HSPU each (1 person at a time)
    2 pistols/leg as a group
    3 ring dips each
    4 pull-ups each
    5 push presses each (40/30)
    6 wall balls each
    7 thrusters each (40/30)
    8 slam balls each
    9 box jumps (2 at a time)
    10 push-ups as a group
    11 burpees as a group
    12 goblet squats each

    ‘Each’ means one at a time for that movement

    ‘As a group’ means everyone can all move at the same time

     

    1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, 6-5-4-3-2-1,……

  • WOD Blog | Workout of the day

    WEDNESDAY 05-10-16

    - by Admin

    REMEMBER TO SIGN UP ON KITCHNBOX FOR THE SUMMER CHALLENGE!

    NUTRITION LECTURE ON FRIDAY 7 OCTOBER 2016 AT 18:30! 

    LEVEL 1

    Five 2-minute rounds of:
    10 push-ups
    120 m shuttle sprint (30 m and back, 2 times)
    Max reps Thrusters, 45/30

    Rest 3 minutes between rounds.

    LEVEL 2

    Five 2-minute rounds of:
    5 muscle-ups (10 ring push-ups)
    120 m shuttle sprint (30 m and back, 2 times)
    Max reps Thrusters, 61/43

    Rest 3 minutes between rounds. Post number of Thrusters completed each round to comments.

    **Post number of Thrusters completed each round to comments.

  • WOD Blog | Workout of the day

    WEDNESDAY 27-07-16

    - by Admin

    A. GYMNASTICS CONDITIONING

    LEVEL 1

    Ring dip development
    5 x 7 eccentric dip w/ 2 count descent, OR
    Ring support max hold, rest 60 sec x 5 sets

    LEVEL 2

    Strict muscle-up
    2 OTM x 10 (add load if need be)
    Or work progressions

    B. CONDITIONING

    AMRAP 12:
    9 thrusters (L1: 35/20; L2:45/30)
    6 lateral bar burpees

     

    Winter Challenge Participants – please remember to set up an appointment with Carl (East) or Lynda (HQ) to have your measurements done on Friday 29 July 2016!