Workout of the Day

  • Monday 19th February

    Posted on 18th February 2018 by Chris Cummins

    Skill/Strength

    Toes To Bar
    -Spend 10-15 minutes working TTB Progressions. The aim is to work on positions/drills to HELP you with the WOD. Not to fatigue you before it, so don’t do TOO many. By the end of the 15 minutes you should have a suitable scale for the WOD.

    WOD

    AMRAP 14
    60 Cal Row
    50 TTB (Scale accordingly)
    40 Wall Balls
    30 Burpees
    20 C2B Pull Ups

  • Saturday 17th February

    Posted on 16th February 2018 by Chris Cummins

    Saturday Morning Madness

  • Friday 16th February

    Posted on 15th February 2018 by Chris Cummins

    Skill/Strength

    Jumps/Throws
    Tall Kneeling Rotational MB throw x 5/side
    Broad Jump x 3
    x 4 Sets
    -Work with a partner – You go/I go format.

    WOD

    20 Minute Time Cap
    10 DB Snatch (22.5/15)
    15 Burpee BJO (24/20)
    20 DB Snatch
    15 Burpee BJO
    30 DB Snatch
    15 Burpee BJO
    40 DB Snatch
    15 Burpee BJO
    50 DB Snatch
    15 Burpee BJO

  • Thursday 15th February

    Posted on 14th February 2018 by Chris Cummins

    Skill/Strength

    Floor Press x 8
    Ring Rows x 8
    Rest 1:00
    x 3 Sets
    -Same weight each set on the Floor Press. Adjust scale on Ring Rows so they’re difficult.

    WOD

    3 Rounds
    1 Minute Max Cal Row
    90s Rest
    1 Minute Max Rep Wall Balls
    90s Rest

    Score is total reps of each combined.

  • Wednesday 14th February

    Posted on 13th February 2018 by Chris Cummins

    Skill/Strength

    Squat Clean
    A) Movement breakdown
    B) 15 mins to build to a heavy double

    WOD

    AMRAP 9
    6 Squat Cleans (60/40)
    30 Double Unders

  • Tuesday 13th February

    Posted on 12th February 2018 by Chris Cummins

    Skill/Strength

    A) Handstand Push Ups Go through progressions for handstand push ups and find an appropriate scale for the WOD
    B) Spend time warming up the WOD movements

    WOD

    AMRAP 13
    55 Deadlifts (102.5/70kg)
    55 Wall Balls
    55 Cal Row
    55 HSPU (scale to HRPU)

  • Monday 12th February

    Posted on 11th February 2018 by Chris Cummins

    Skill/Strength

    Back Squat
    4/3/2/4/3/2
    -Wave loading to a heavy double in final set

    WOD

    AMRAP 12
    5-10-15-20… ETC
    Single Arm DB Thrusters Right (20/12.5)
    Burpees over DB
    Single Arm DB Thrusters Left
    Burpees over DB

  • Saturday 10th February

    Posted on 9th February 2018 by Chris Cummins

    Saturday Morning Madness

  • Friday 9th February

    Posted on 8th February 2018 by Chris Cummins

    Skill/Strength

    Power Snatch
    A) Movement breakdown
    B) Spend 10 Mins working technique at a weight slightly above the weight you intend on using for the WOD in sets of 3-5 reps and aim to move as fluidly and efficiently as possible.

    WOD

    AMRAP 17
    15 Power Snatch (42.5/30)
    30 Burpees over the bar

  • Thursday 8th February

    Posted on 7th February 2018 by Chris Cummins

    Skill/Strength

    Front Squat
    5 x 3
    -Strict 3s pause at the bottom
    -Build weight each set

    WOD

    15-12-9
    Thrusters (50/35)
    C2B Pull Ups
    *50 Double Unders after each round.

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