Workout of the Day

  • Monday 21st May

    Posted on 20th May 2018 by Chris Cummins

    Skill/Strength

    Back Squat
    Build in 15 Mins to a heavy triple

    WOD

    AMRAP 15
    50 Cal Row
    50 Box Jump Overs (24/20)
    50 TTB

  • Saturday 19th May

    Posted on 18th May 2018 by Chris Cummins

    Saturday morning madness!!

  • Friday 18th May

    Posted on 17th May 2018 by Chris Cummins

    Skill/Strength

    Goblet Squat
    5 x 12 with a 2s pause
    -Same weight each set

    WOD

    AMRAP 5
    10 KB Swings (24/20)
    20 Air Squats
    Rest 2:00
    AMRAP 5
    10 Wall Balls
    20 Double Unders

  • Thursday 17th May

    Posted on 16th May 2018 by Chris Cummins

    Skill/Strength

    Floor Press
    To a 2RM

    WOD

    For Time
    9 Thrusters (42.5/30)
    Run 1 Mile
    15 Thrusters
    Run 800m
    21 Thrusters
    Run 400m

  • Wednesday 16th May

    Posted on 15th May 2018 by Chris Cummins

    Skill/Strength

    Ring Dips
    Spend 10 – 15 Mins working ring dip progressions.
    Finish with some max effort sets

    WOD

    50-40-30-20-10
    Double Unders
    DB Snatch (22.5/15)

  • Tuesday 15th May

    Posted on 14th May 2018 by Chris Cummins

    Skill/Strength

    Deficit Deadlift
    Build to a 3RM Deadlift from a deficit in 15 mins (Stood on a plate)
    -Reps not touch and go, but to be taken from the floor and lowered back to it, not dropped from the top.

    WOD

    5 Rounds
    50m Double KB FR Lunge Walk
    15 Burpees
    -Increase weight each set on the lunges , so that the last set is very tough.
    -Record a time for all 5 rounds, and the heaviest weight used.
    -This workout is not necessarily for time, more a focus on intensity/complexity.

  • Monday 14th May

    Posted on 13th May 2018 by Chris Cummins

    Skill/Strength

    Superset x 4
    Double KB Push Press x 8
    Double KB Bent over row x 8
    -2 Mins Rest Between Sets
    -All Sets @ same weight

    WOD

    3 RFT
    400m Run
    12 Single Arm KB Thruster Right (24/16)
    12 Burpees
    12 Single Arm KB Thruster Left

  • Friday 11th May

    Posted on 10th May 2018 by Chris Cummins

    WOD

    3 Rounds 1 Minute per station for max reps
    1)Push Press (35/25)
    2)Box Jumps (24/20)
    3)Cal Row
    4)Over Bar Burpees
    5)KB Swings (24/20)
    6)Rest

    -No rest between stations
    -Score is total reps of all exercises over all 3 rounds

  • Thursday 10th May

    Posted on 9th May 2018 by Chris Cummins

    Skill/Strength

    3 Rounds
    ME Hollow Hold (Stop when lower back arches and tension comes off stomach)
    Rest 1:00
    50m Bottoms Up KB Carry (25m/side)
    Rest 30s
    50m Suitcase Carry (25m/side)
    Rest 30s
    50m FR KB Carry (25m/side)
    Rest 30s

    WOD

    50-30-10
    Sit Ups
    Wall Balls
    Double Unders

  • Wednesday 9th May

    Posted on 8th May 2018 by Chris Cummins

    Skill/Strength

    Back Squat
    -Build to a heavy set of 5 with no pauses anywhere.

    WOD

    For Time
    800m Run
    25 Burpees
    100m Lunge Walk
    25 Burpees
    800m Run
    -20 Min Cap

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