Workout of the Day

  • Wednesday 22nd August

    Posted on 21st August 2018 by Chris Cummins

    Skill/Strength

    Build to a 5RM thruster in 15 minutes.
    -Bar to be taken from the ground.

    WOD

    AMRAP 20 in 2’s
    200 Wall Balls
    Max Distance Row in remaining time
    -Split work load however you wish.

  • Tuesday 21st August

    Posted on 20th August 2018 by Chris Cummins

    Skill/Strength

    Pull Up Progressions
    Spend 5-10 minutes working kipping pull ups.

    WOD

    Chelsea
    EMOM 30
    5 Pull Ups
    10 Push Ups
    15 Squats
    -Scale as needed. If you fall behind a minute, aim to get as many rounds in as possible in 30 minutes.

  • Monday 20th August

    Posted on 19th August 2018 by Chris Cummins

    Skill/Strength

    Dumbbell Squats
    12 Reps Every 2:00 x 5 Sets
    Build weight each set

    WOD

    5 x 2 Min Rounds
    10 Burpees
    200m Run
    Max Rep Burpees
    Rest 3:00 between rounds
    -Score is total number of burpees after all 5 rounds INDLUDING buy in reps.
    -Scale to an amount/distance so that you can make the 2nd burpees each round.

  • Friday 17th August

    Posted on 16th August 2018 by Chris Cummins

    Skill/Strength

    Bench Press
    5×4 @ 2,2,X,1
    -Build weight each set

    WOD

    21-18-15-12-9-6-3
    STOH
    Bar facing burpees
    -42.5/30kg
    -20 Min Cap

  • Thursday 16th August

    Posted on 15th August 2018 by Chris Cummins

    Skill/Strength

    For 20 Mins
    50m Suitcase Carry (25m/side)
    20 V Ups
    50m Single KB FR Carry (25m/side)
    30s Hollow Hold
    50m Single Arm Waiter Walk (25m/side)
    30s – 1 min Weighted Plank

    WOD

    AMRAP 10
    30 DB Snatch (22.5/15)
    30 Box Jump Overs (24/20)

  • Wednesday 15th August

    Posted on 14th August 2018 by Chris Cummins

    Skill/Strength

    HSPU
    Spend 10-15 mins working on HSPU progressions.

    WOD

    4 x 3 Min AMRAPs with 3 mins rest between each
    1) HSPU
    2) Calorie Row
    3) Burpees
    4) DB Man Makers (22.5/15kg)

  • Tuesday 14th August

    Posted on 13th August 2018 by Chris Cummins

    Skill/Strength

    Power Snatch
    Movement breakdown and tekkers work.
    -Spend 10-15 mins working on power snatches at a moderate weight. No maxing out!

    WOD

    21-15-9
    Power Snatches (42.5/30)
    Pull Ups

  • Monday 13th August

    Posted on 12th August 2018 by Chris Cummins

    Skill/Strength

    Front Squat
    4 x 10
    -Build weight each set to finish with a heavy set of 10 at the end.

    WOD

    For Time
    100m Lunge Walk
    80 KB Swings (24/20)
    60 Burpees
    80 Wall Balls (9/7)
    100m Lunge Walk
    -20 Min Cap

  • Friday 10th August

    Posted on 9th August 2018 by Chris Cummins

    Skill/Strength

    2x Push Press + 2x Push Jerks
    This is a complex, perform 2x Push presses (absolutely no re bend of the knees after the press) followed by 2x push jerks.
    -Build to a max in the complex, then perform 3x back off sets at a lighter weight (10-15kg less)

    WOD

    4 RFT
    12 STOH (60/40kg)
    12 HR Over Bar Burpees (touch head at the bottom with both hands on these!)

  • Thursday 9th August

    Posted on 8th August 2018 by Chris Cummins

    WOD

    AMRAP 2
    200m Run
    10 Wall Balls (9/7)
    AMRAP Burpees in remaining time (if any)
    -Rest 1 Minute
    x10 Rounds
    -Score is total burpees after all 10 rounds.

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