Workout of the Day

  • Friday 19th October

    Posted on 18th October 2018 by Chris Cummins

    Skill/Strength

    3 Push Press + 3 Push Jerks
    x 5 Sets, building to a heavy set.

    WOD

    AMRAP 10
    2,4,6,8 etc…
    STOH (50/35)
    C2B Pull Ups

  • Thursday 18th October

    Posted on 17th October 2018 by Chris Cummins

    WOD

    6 Rounds, 1 Minute Per Station for Total Reps
    1) Ball Slams (15/12)
    2) Box Jump Overs (30/24)
    3) Devils Press (2x 20/12.5)
    4) Double KB Thrusters (2x 20/16)
    5) Rest

  • Wednesday 17th October

    Posted on 16th October 2018 by Chris Cummins

    WOD

    20 Minutes of cardio – pick an erg and go @ 60-70% effort. (If more than one person want a piece of kit, it must be decided by the only fair way possible… Rock Paper Scissors!)
    *Every 2 Minutes perform 20 double unders and 10 Sit Ups

    Rest 5:00

    10 Mins to Finish:
    5 Rounds
    20 Wall Balls
    20 DB Snatch (22.5/15)

  • Tuesday 16th October

    Posted on 15th October 2018 by Chris Cummins

    Skill/Strength

    Superset x 5
    Max Effort Strict Pull Ups
    2x Turkish Get Ups/side (building weight)

    WOD

    AMRAP 15
    50 Plate GTOH (20/15)
    50 Pull Ups
    50 HRPU

  • Monday 15th October

    Posted on 14th October 2018 by Chris Cummins

    Skill/Strength

    Box Squat
    5×6 2,1,X,1
    -Same weight all sets (around 70% 1RM if known)

    WOD

    4 x 2 Minute Rounds
    15/12 Cal Row
    10 KB Goblet Squats (32/24)
    AMRAP Burpees
    -Rest 2 mins between rounds
    -Score at the end is total number of burpees after all 4 rounds.

  • Friday 12th October

    Posted on 11th October 2018 by Chris Cummins

    Skill/Strength

    EMOM 20
    1) Max Reps Bench Press (70/35)
    2) 50 Double Unders
    3) Max Reps Pull Ups
    4) Rest

    WOD

    AMRAP 10
    10-20-30-40-50 etc…
    Russian KB Swings (32/24)
    Push Ups

  • Thursday 11th October

    Posted on 10th October 2018 by Chris Cummins

    Skill/Strength

    Every 2:00 x 10 Sets
    3 Front Squats
    -Building weight to finish with a heavy set of 3

    WOD

    4 RFT
    20 Jumping Squats
    20 Jumping Lunges
    20 Air Squats
    20 Walking Lunges

    -12 Min Cap

  • Wednesday 10th October

    Posted on 9th October 2018 by Chris Cummins

    Skill/Strength

    Push Jerk
    Spend 10-15 mins working push jerks, building to a heavy single.

    WOD

    For Time
    60 Bar Facing Burpees
    30 Push Jerks (62.5/42.5kg)

  • Tuesday 9th October

    Posted on 8th October 2018 by Chris Cummins

    WOD

    AMRAP 5
    10-20-30-40-50
    Wall Balls
    DB Snatch (22.5/15)
    Box Jumps (24/20)

    -Rest 1 Min

    AMRAP 5
    Calorie Row

    -Rest 1 Min

    x3 Rounds
    -Start from 0 each round, the LOWEST reps from the AMRAP and the LOWEST calorie score from the row in any of the 3 rounds will be the scores taken for the whiteboard.

  • Monday 8th October

    Posted on 7th October 2018 by Chris Cummins

    Skill/Strength

    Deadlift
    Build to a 2RM (aim to increase from 2 weeks ago 4RM)

    WOD

    EMOM 12
    A) 8 Burpees
    B) 40s AMRAP Deadlifts (120/80)

    -Score is total number of deadlifts after all 6 sets.

← Older posts

Get in touch
for your free fundamentals course