Posts tagged with ‘toes to bar’

  • WOD Blog | Workout of the day

    TUESDAY 21-05-2019

    - by Sean Thompson

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    Seated C2B pull-ups
    5 x 8-10 reps

    LEVEL 2

    Strict ring muscle-up
    5 x 3 reps

    B: CONDITIONING

    10-9-8-7-6-5-4-3-2-1 reps for time:
    3/4 BW push press
    TTB

  • 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

    SATURDAY 01-09-2018

    - by Admin

    HAPPY BIRTHDAY TO MARLIZE SWART, DYLAN ROELOFSZ AND TANYA HOSE!

    BARBELL CLUB

    Week 6

    A. SNATCH

    2 x 2, 75%
    3 x 2, 80%

    B. CLEAN & JERK

    2 x 2, 75%
    3 x 2, 80%

    CROSSFIT

    FOR TIME:

    600m kb suitcase carry
    30x TTB
    30x Push ups
    30x Front squats with med ball
    200m kb suitcase carry
    20x TTB
    20x Push ups
    20x med ball cleans
    100m suitcase carry

  • WOD Blog | Workout of the day

    FRIDAY 31-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

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

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 V-ups
    10 front squats, 52/35kg
    200m sprint

    Each round should be an all out effort

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 1 for the day in 8 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 UB TTB
    10 OHS, 52/35kg
    200m sprint

    Each round should be an all out effort

  • 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