Workout of the Day

  • Friday 21st June

    Posted on 20th June 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    Build to a 3RM in 15 mins

    WOD

    10RFT in 2’s (5 rounds each, alt full rounds)
    12 Devils Press (15/10kg)
    15/12 Cal Row
    18 Wall Balls (9/7)

    -Rx + use 20/12.5kg DBs

  • Thursday 20th June

    Posted on 19th June 2019 by Chris Cummins

    Skill/Strength

    Superset x 4
    12 Push Press (Same weight all sets)
    Max Rep Strict Pull Ups
    Rest 2:00 between sets

    WOD

    AMRAP 15
    5 Burpees
    10 Pull Ups
    15 Jumping Squats

  • Wednesday 19th June

    Posted on 18th June 2019 by Chris Cummins

    Skill/Strength

    Power Clean
    Build to a heavy single in 15 minutes

    WOD

    5 RFT
    12 Power Cleans (60/40)
    12 Box Jump Overs (24/20)
    12 Wall Balls (9/7)

  • Tuesday 18th June

    Posted on 17th June 2019 by Chris Cummins

    Skill/Strength

    Pull Up Gymnastics
    -Spend 10 – 15 minutes working on pull ups / C2B / Bar MUs without constraints. Nothing specific here, just some time dedicated to learning/improving technique.

    WOD

    21-15-9
    Thrusters (42.5/30)
    Bar Facing Burpees

  • Monday 17th June

    Posted on 16th June 2019 by Chris Cummins

    Skill/Strength

    Superset x 4
    10 Back Squats @ 80-90% 1RM Front Squat from last week
    20 Reverse Lunges (10/leg alt legs) @ 60-70% of back squat weight
    Go immediately from the squats to the lunges, then rest no more than 3:00 between sets.

    WOD

    AMRAP 2
    12/9 Cal Row
    10 TTB
    Max Russian KB Swings (32/24)
    -Rest 2:00
    x 4 Rounds

  • Friday 14th June

    Posted on 13th June 2019 by Chris Cummins

    Skill/Strength

    Sumo Deadlift
    3 @ 80%
    2 @ 90%
    Max Out – Find a NEW 1RM!

    WOD

    AMRAP 12
    35 Double Unders
    10 Power Cleans (50/35)

  • Thursday 13th June

    Posted on 12th June 2019 by Chris Cummins

    WOD

    AMRAP 10
    Run 1 Mile
    30 TTB
    Max Rep Russian KB Swings (32/24)

    Rest 3:00

    AMRAP 10
    Row 2000m
    30 Pull Ups
    Max Rep KB Goblet Squats (32/24)

    Rest 3:00

    AMRAP 10
    50 Burpees
    30 Sit Ups
    Max Rep Jumping Lunges in remaining time

  • Wednesday 12th June

    Posted on 11th June 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    3 @ 80%
    2 @ 90%
    MAX OUT!! Find a NEW 1RM

    WOD

    30-20-10
    Back Squats (70/45kg)
    Burpees Over The Bar

    -Bar to be taken from the floor

  • Tuesday 11th June

    Posted on 10th June 2019 by Chris Cummins

    Skill/Strength

    AMRAP 15
    3,6,9,12,15 etc…
    DB Thrusters
    10 Cal Row after each set

    Rest 4:00

    AMRAP 15
    3,6,9,12,15 etc…
    KB Devils Press
    10 Wall Balls after each set

    -Rx weights are 20/12.5kg on the DB Thrusters and 20/12kg on the devils presses.
    -KB Devils press is a burpee to 2x KBs and a double KB Snatch

  • Monday 10th June

    Posted on 9th June 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    3 @ 80%
    2 @ 90%
    Max Out and find a new 1RM!!!

    WOD

    3 RFT
    20 Pull Ups
    20 STOH (50/35)

← Older posts

Get in touch
for your free fundamentals course