Workout of the Day

  • Our WODs are now members only!

    Posted on 25th July 2020 by Chris Cummins

    To view our the WOD, please download the ‘Boxmate’ app from the app store on your mobile device and go to the calendar to see what we have going on!

  • Friday 20th March

    Posted on 19th March 2020 by Chris Cummins

    WOD

    A) Hang Squat Clean thruster
    -Build to a heavy single
    +
    4×2 @ 85%, dropping the first rep from the top and setting up again.
    -20 Min Time cap for all of this

    B) EMOM 9
    1) Max Rep Thrusters (50/35)
    2) Max Rep Burpees to 20kg plate
    3) Max Rep Sit Ups
    -Score is total reps

  • Thursday 19th March

    Posted on 18th March 2020 by Chris Cummins

    WOD

    AMRAP 18
    10 Cal Row
    10 Wall Balls (9/7)
    10 KB Swings (32/24)

    Rest 2:00

    AMRAP 18
    10 Pull Ups
    20 Push Ups
    30 Air Squats

  • Wednesday 18th March

    Posted on 17th March 2020 by Chris Cummins

    WOD

    A) EMOM 16
    1) 8 Burpees
    2) ‘X’ TTB
    -Pick a number here that you believe you can sustain throughout.
    -Be ambitious, but realistic too!

    B) AMRAP 10
    10 STOH (50/35)
    50 Double Unders

  • Tuesday 17th March

    Posted on 16th March 2020 by Chris Cummins

    WOD

    A) DB offset Walking Lunge
    5x40m
    -Rest 2-3:00
    -Heavy as poss for all sets
    -1 DB at shoulder, 1 overhead. Swap arms @ 20m.

    B) For Time
    1 Mile Run
    40 Alternating Single DB Devils Press (20/12.5)

  • Monday 16th March

    Posted on 15th March 2020 by Chris Cummins

    WOD

    A) Power Clean
    -Build to a heavy single in 15 mins

    B) 20-15-10-5
    Power Cleans
    40-30-20-10
    Wall Balls

    ***Power Cleans @ ascending weights.
    20 @ 60/40kg
    15 @ 70/47.5kg
    10 @ 80/55kg
    5 @ 90/62.5kg

  • Friday 13th March

    Posted on 12th March 2020 by Chris Cummins

    WOD

    A) Back Squat
    -To a heavy single

    B) AMRAP 15
    15 KB Swings (24/20, full american style)
    15 HR Push Ups
    15 Goblet Squats (24/20)
    15 TTB
    ***At 0:00, 5:00 and 10:00 Run 400m.

  • Thursday 12th March

    Posted on 11th March 2020 by Chris Cummins

    WOD

    In 2’s
    6 Rounds (36 mins, EMOM fashion)
    Partner A) AMRAP 1:00 Pull Ups
    Partner B) AMRAP 1:00 STOH (50/35)
    Both Partners) AMRAP 1:00 Synchro Burpees
    Partner A) AMRAP 1:00 STOH
    Partner B) AMRAP 1:00 Pull Ups
    Both Partners) AMRAP 1:00 Synchro Air Squats

    -Score is TOTAL reps over all rounds so keep a running total.

  • Wednesday 11th March

    Posted on 10th March 2020 by Chris Cummins

    WOD

    A) Strict HSPU
    -Build to the best effort for 3 reps of strict HSPU.

    B) Metcon
    42-30-18
    Box Jump Overs (24/20)
    Wall Balls
    DB Snatch (22.5/15)

  • Tuesday 10th March

    Posted on 9th March 2020 by Chris Cummins

    WOD

    A) DB Walking Lunge
    5x40m
    -Rest 2-3:00
    -Heavy as poss for all 4 sets
    -DBs at shoulders

    B) AMRAP 12
    1500/1200m Row buy in
    Remaining time AMRAP
    20 TTB
    40 Double Unders

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