Workout of the Day

  • Monday 19th August

    Posted on 18th August 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    To a heavy set of 5

    WOD

    EMOM Until Failure
    Odd) 12 Burpees over the bar
    Even) 7 STOH (50/35)

    *** Add 1 rep to STOH every round. Cap @ 20 mins, RX+ Option is 15 Burpees and 60/40kg

  • Friday 16th August

    Posted on 15th August 2019 by Chris Cummins

    Skill/Strength

    Power Clean
    3 @ 80%
    2 @ 90%
    Max Out – Find a new 1RM

    WOD

    AMRAP 10
    35 Double Unders
    10 Power Cleans (50/35)

  • Thursday 15th August

    Posted on 14th August 2019 by Chris Cummins

    Skill/Strength

    Every 3:00 x 5 Rounds
    12 Burpees
    6 HEAVY DB Snatch (Heavy as poss here)

    WOD

    AMRAP 15
    12 Front Rack Lunges (35/25)
    12 Wall Balls (9/7)
    12 Box Step Overs (24/20 – Holding your wallball)

  • Wednesday 14th August

    Posted on 13th August 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    3 @ 80%
    2 @ 90%
    Max Out – Find a new 1RM!!

    WOD

    Every 3:00 x 4 Rounds
    AMRAP 2:30
    12 Thrusters
    18 Pull Ups
    Max Rep Thrusters
    – Rest 30s
    -42.5/30kg
    -Score is total reps on thrusters each round (including the initial twelve each time)

  • Tuesday 13th August

    Posted on 12th August 2019 by Chris Cummins

    Skill/Strength

    EMOM 15
    1) 15/12 Cal Row
    2) Max Rep Power Cleans (60/40kg)
    3) Rest

    WOD

    AMRAP 12
    10-20-30-40-50-60 etc
    Russian KB Swings (32/24)
    Sit Ups
    *30 Double unders after each round

  • Monday 12th August

    Posted on 11th August 2019 by Chris Cummins

    Skill/Strength

    Shoulder Press
    3 @ 80%
    2 @ 90%
    Build to a NEW 1RM

    WOD

    Death By Burpees (Starting @ 5 Reps)
    EMOM for as long as possible
    Min 1) 5
    Min 2) 6
    Min 3) 7
    Min 4) 8
    Min 5) 9 etc….

  • Friday 9th August

    Posted on 8th August 2019 by Chris Cummins

    Skill/Strength

    Power Clean
    5 @ 75%
    3 @ 85%
    Max Reps @ 95% (Must be back to the bar within 3s)

    WOD

    For Time
    Run 1 Mile
    30 Power Cleans (70/47.5)

  • Thursday 8th August

    Posted on 7th August 2019 by Chris Cummins

    WOD

    AMRAP 20 in 2’s
    Row for max distance
    -Break this however you wish, but accumulate max distance in 20 mins as timed on the wall clock.

    Rest 5:00

    10 Mins to complete (Solo)
    100 Wall Balls
    ***EMOM 5 Burpees (Including 0:00)

  • Wednesday 7th August

    Posted on 6th August 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    5 @ 75%
    3 @ 85%
    Max Reps @ 95%

    WOD

    AMRAP 15
    8 HR Push Ups
    10 Pistol Squats
    12 Pull Ups

    -Rx+ Option is HSPU and C2B Pull Ups
    -Scale the pistols to box pistols or 20 Air Squats

  • Tuesday 6th August

    Posted on 5th August 2019 by Chris Cummins

    Skill/Strength

    Hang Power Snatch
    Technique breakdown and 10 Minutes working towards a weight for the WOD

    WOD

    EMOM 25
    1) 3 Hang Power Snatch (Nice and heavy here)
    2) 15/12 Cal Row
    3) 15 Box Jumps (24/20)
    4) 15 Burpees
    5) Rest

    -Rx+ option is 20/15 Cals on the rower

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