Workout of the Day

  • Tuesday 12th November

    Posted on 11th November 2019 by Chris Cummins

    Skill/Strength

    Deadlift
    Build to a heavy set of 10 reps, touch and go.

    WOD

    AMRAP 12
    Run 800m
    -Remaining time AMRAP
    2,4,6,8,10 etc…
    DB Snatch (22.5/15)
    Burpees over the DB

  • Monday 11th November

    Posted on 10th November 2019 by Chris Cummins

    Workout 20.5
    For time, partitioned any way:

    40 muscle-ups
    80-cal. row
    120 wall-ball shots

    ♀ 14-lb. ball to 9 ft.
    ♂ 20-lb. ball to 10 ft.

  • Thursday 7th November

    Posted on 6th November 2019 by Chris Cummins

    WOD

    AMRAP 6
    400m Run
    100 Double Unders
    Max Rounds in Remaining Time
    21 KB Swings
    12 Pull Ups
    -Rest 1:00

    x5 Rounds (35 mins total)

  • Wednesday 6th November

    Posted on 5th November 2019 by Chris Cummins

    WOD

    AMRAP 10 (Move WELL here though)
    10 Bench Press (60/40 – 1s pause @ chest each rep)
    10 Ring Rows (Feet up if poss – 1s pause @ rings each rep)

    Straight into

    AMRAP 10
    15/12 Cal Row
    15 V-Ups

    Straight into

    AMRAP 10 (Move WELL here though)
    10 Bench Press (60/40 – 1s pause @ chest each rep)
    10 Ring Rows (Feet up if poss – 1s pause @ rings each rep)

    Straight into

    AMRAP 10
    15/12 Cal Row
    15 V-Ups

  • Tuesday 5th November

    Posted on 4th November 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    Build to a heavy set of 5

    WOD

    Alternate Mins for 20 Mins
    Min 1) 4 DB Power Cleans + 4 DB Front Squats + 4 DB STOH (Heavy as poss)
    Min 2) 10 Burpees

    (Rx+ Option = 5,5,5 on the complex and 15 Burpees)

  • Monday 4th November

    Posted on 3rd November 2019 by Chris Cummins

    Workout 20.4
    For time:
    30 box jumps
    15 clean and jerks, 65 | 95 lb.
    30 box jumps
    15 clean and jerks, 85 | 135 lb.
    30 box jumps
    10 clean and jerks, 115 | 185 lb.
    30 single-leg squats
    10 clean and jerks, 145 | 225 lb.
    30 single-leg squats
    5 clean and jerks, 175 | 275 lb.
    30 single-leg squats
    5 clean and jerks, 205 | 315 lb.

    ♀ 20-in. box ♂ 24-in. box

  • Thursday 31st October

    Posted on 30th October 2019 by Chris Cummins

    WOD

    Every 6:00 x 5 Rounds
    Run 400m
    12 Burpee Box Jump Overs
    12 Double KB Snatch (2x 20/12kg)
    Max Rep Double KB FR Squats in remaining time

  • Wednesday 30th October

    Posted on 29th October 2019 by Chris Cummins

    Skill/Strength

    Hang Power Clean + TTB Tekkers
    -No specific constraints

    WOD

    EMOM 30
    Min 1) 7 Hang Power Cleans + 7 STOH (70/45)
    Min 2) 15 TTB
    Min 3) Rest

  • Tuesday 29th October

    Posted on 28th October 2019 by Chris Cummins

    Skill/Strength

    Thrusters
    Working every 2:00 for 8 sets, complete the following rep ranges, increasing weights as you go. Aim is to finish with a heavy set of 2 reps
    12-10-8-6-5-4-3-2

    WOD

    4 x 2:00 AMRAPs
    1) Russian KB Swings (32/24)
    2) Burpees
    3) Pull Ups
    4) Rowing (cals)
    -1:00 between stations

  • Monday 28th October

    Posted on 27th October 2019 by Chris Cummins

    Workout 20.3 / Workout 18.4
    Diane

    21-15-9 reps of:
    Deadlifts,
    Handstand push-ups

    ♀ 155 lb. ♂ 225 lb.

    Then,
    21-15-9 reps of:
    Deadlifts
    50-ft. handstand walk after each set

    ♀ 205 lb. ♂ 315 lb.

    Time cap: 9 minutes

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