Workout of the Day

  • Thursday 21st February

    Posted on 20th February 2019 by Chris Cummins

    Skill/Strength

    Weakness Day
    -For the next 5 weeks we’ll be doing a ‘weakness day’ on a thursday. 20 mins or so working on a weakness of your choice. Nothing specific here, it can be anything. If you hate cardio, do some extra, if you want to improve some gymnastics, do some! Your choice. Coach will be on hand to provide some suggestions/tips.

    WOD

    10 RFT In 2’s (alternate rounds)
    250/200m Sprint
    15 Burpees over the rower

  • Wednesday 20th February

    Posted on 19th February 2019 by Chris Cummins

    Skill/Strength

    A) Power Snatch Tekkers

    B) EMOM 12
    1) 12/9 Cal Row
    2) 3 Power Snatches (building weight)

    WOD

    AMRAP 12
    12 Pull Ups
    9 Deadlifts
    6 Thrusters
    -50/35kg

  • Tuesday 19th February

    Posted on 18th February 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    5×5
    -All sets same weight, heavy as poss on these!
    -15 Plate Sit Ups after each set

    WOD

    EMOM 15
    1) 15 Burpees
    2) 15 KB Swings (32/24)
    2) 15 Wall Balls (9/7)
    -Hang in there, can you complete all the reps in all the rounds?

  • Monday 18th February

    Posted on 17th February 2019 by Chris Cummins

    Skill/Strength

    Handstand Push Ups + TTB
    -Spend 10 minutes working on both of the above, going through progressions and finding a suitable WOD scale.

    WOD

    For Time
    500m Row
    25 HSPU (Scale to HRPU)
    50 TTB
    75 Push Press (35/25)
    150 Double Unders
    -15 Min Time Cap

  • Friday 15th February

    Posted on 14th February 2019 by Chris Cummins

    Skill/Strength

    Deadlift
    5 x 1
    -Build weight each set, with the aim to finish somewhere around 90% of 1RM. Don’t use this to max out! We have a few DL’s to do in the WOD if you hadn’t already noticed so save some!

    WOD

    AMRAP 10
    5 STOH
    10 Deadlifts
    15 Box Jumps
    -50/35kg
    -24/20″

  • Thursday 14th February

    Posted on 13th February 2019 by Chris Cummins

    WOD

    AMRAP 30 in 2’s (It is Valentines Day after all, so pair up with your swolemate)
    Run 800m (Together)
    20 Alternate Rounds
    4 Burpees
    8 KB Swings (32/24)

  • Wednesday 13th February

    Posted on 12th February 2019 by Chris Cummins

    Skill/Strength

    Squat Clean Thruster
    -Build to a touch and go double in 12 minutes

    WOD

    AMRAP 12
    7 Clusters (50/35)
    35 Double Unders

  • Tuesday 12th February

    Posted on 11th February 2019 by Chris Cummins

    WOD

    EMOM 20
    1) 5 STOH
    2) 10 Pull Ups
    -Build weight on the STOH, but bear in mind these will be from the floor!
    -Scale up to C2B Pull Ups if 10 pull ups are easy

    Rest 5:00

    In 2’s
    10 Min Max Calorie Row

  • Monday 11th February

    Posted on 10th February 2019 by Chris Cummins

    Skill/Strength

    Back Squat (Week 4/4)
    3 @ 80%
    2 @ 90%
    Max Out
    -Aim for this session is to hit a new 1RM.

    WOD

    3 Rounds
    AMRAP 2
    20 Wall Balls
    AMRAP Burpees in remaining time
    Rest 2:00
    -Score is total burpees

  • Friday 8th February

    Posted on 7th February 2019 by Chris Cummins

    Skill/Strength

    WOD Movements. Spend 10-15 minutes on both Power Clean and Jerks, and TTB.

    WOD

    ‘Open WOD 13.4’
    AMRAP 7
    3,3,6,6,9,9,12,12,15,15… etc
    Clean and Jerks (62.5/42.5)
    TTB

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