Workout of the Day

  • Good Friday – 19th April

    Posted on 18th April 2019 by Chris Cummins

    MURPH

    1 Mile Run
    100 Pull Ups
    200 Push Ups
    300 Squats
    1 Mile Run

  • Thursday 18th April

    Posted on 17th April 2019 by Chris Cummins

    Skill/Strength

    Snatch Progressions
    -Spend 15 Mins working at moderate weight, performing some triples. Resting as needed. No PBs here, just moving well.

    WOD

    10-9-8-7-6-5-4-3-2-1
    Power Snatches (35/25)
    Over Bar Burpees
    Straight into
    10-9-8-7-6-5-4-3-2-1
    STOH (50/35 – Same bar, load it yourselves)
    Wall Balls (9/7)

  • Wednesday 17th April

    Posted on 16th April 2019 by Chris Cummins

    Skill/Strength

    Push Press
    5×5
    -Build weight each set to a heavy set of 5

    WOD

    AMRAP 2
    12/9 Cal Row
    12 DB Snatch (22.5/15)
    Max Rep TTB in remaining time
    -Rest 2:00
    x4 Rounds

  • Tuesday 16th April

    Posted on 15th April 2019 by Chris Cummins

    WOD

    Every 3:00 Until Fail
    Run 200m
    12 Thrusters (42.5/30)
    3 Burpees over the bar
    -Add 3 Reps to the burpees each round

    Buyout

    AMRAP 10
    10 V-Ups
    10 Push Ups

  • Monday 15th April

    Posted on 14th April 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    A) Build to a heavy single in 12 mins
    B) 1x Attempt at a 20 Rep Max. The idea here is to build 2.5 – 5kg on last weeks weight if you did it.

    WOD

    AMRAP 10
    3,6,9,12,15 etc…
    KB Swings
    6 Burpees between sets

    So it’ll go
    3 KB Swings, 6 Burpees, 6 KBS, 6 Burpees, 9 KBS, 6 Burpees, 12 KBS, 6 Burpees etc etc.
    -24/20kg

  • Friday 12th April

    Posted on 11th April 2019 by Chris Cummins

    Skill/Strength

    For 15 Minutes
    50ft Suitcase Carry / Side – Nice and slow, biggest DB possible
    45s Hollow Body Hold
    50ft Single KB FR Carry / side – Nice and slow here also

    -Rest as little as possible, but nothing is being scored here. Just moving with intent through some midline challenging positions.

    WOD

    AMRAP 12
    20 Box Jump Overs (24/20)
    20 STOH (42.5/30)

  • Thursday 11th April

    Posted on 10th April 2019 by Chris Cummins

    WOD

    EMOM 20

    0-5 Mins
    10 Deadlifts
    5-10 Mins
    15 Burpees
    10-15 Mins
    10 Deadlifts
    15-20 Mins
    15 Burpees

    -100/70kg
    -Pick a number of burpees that’s going to push you, but you’re able to hit each round.

    Buy Out

    Accumulate 5:00 Wall Sit

  • Wednesday 10th April

    Posted on 9th April 2019 by Chris Cummins

    Skill/Strength

    AMRAP 20
    10 Strict Pull Ups
    10 Push Ups

    -Scale this accordingly to ring rows or inverted barbell rows

    WOD

    AMRAP 6
    6 Front Squats (50/35)
    6 Burpees over the bar

  • Tuesday 9th April

    Posted on 8th April 2019 by Chris Cummins

    WOD

    Power Snatch movement breakdown

    Spend 10 minutes working up to 60-70% of 1RM

    EMOM 20
    1) 3x Power Snatch
    2) 40 Double Unders

    -Weight for the EMOM wants to be challenging, but doable for the duration. If you’re doing 3 reps touch and go easily, increase it!

  • Monday 8th April

    Posted on 7th April 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    A) Build to a heavy single in 12 mins
    B) 1x Attempt at a 20 Rep Max. The idea here is to build 2.5 – 5kg on last weeks weight if you did it.

    WOD

    Grab a partner of equal (ish) rowing abilities
    Todays WOD is simple. 4x 40/30 Calorie Rows @ max effort each time. The rest you get is the duration your partner is rowing. Once they’ve done theirs, you’ll go again immediately. We will record ALL 4 times here. Suck it up, this one is going to hurt!

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