Workout of the Day

  • Saturday 1st April

    Posted on 31st March 2017 by Chris Cummins

    WOD

    400m Run
    12 Thrusters
    400m Run
    10 Thrusters
    400m Run
    8 Thrusters
    400m Run
    6 Thrusters
    400m Run
    4 Thrusters
    400m Run
    2 Thrusters
    50/35kg
    Both partners to complete full rep scheme.

  • Friday 31st March

    Posted on 30th March 2017 by Chris Cummins

    Skill/Strength

    A) Deadlift to 1RM (Good form, no belt)
    B) Drop to 60% and perform 2 sets of 5, and 1 Max effort. Record reps/weight on ME as we will be re-testing in 12 weeks

    WOD

    7 Min AMRAP
    7 Burpees
    7 Box Jump Overs
    7 Toes To Bar

  • Thursday 30th March

    Posted on 29th March 2017 by Chris Cummins

    Skill/Strength

    A) Max Set of Strict Pull Ups (Choose a scale for between 10 and 20 reps)
    B) EMOM 10
    5 Pull Ups @ Same scale

    WOD

    3 RFT
    10 Front Squats
    15 Deadlifts
    400m Run
    60/40kg

  • Wednesday 29th March

    Posted on by Chris Cummins

    Strength

    A) Shoulder Press to 1RM

    B) Drop to 60% and perform 2 sets of 5, and 1 Max effort. Record reps/weight on ME as we will be re-testing in 12 weeks

    WOD

    50-40-30-20-10

    HRPU

    Sit Ups

  • Tuesday 28th March

    Posted on 28th March 2017 by danny

    Skill/Strength

    Spend 15 Mins practicing and building weight towards a heavy set of 5 Hang Power Cleans

    WOD

    EMOM for as long as possible
    Odd Minutes – Ascending ladder of Hang Power Cleans
    Even Minutes – 10 Burpees over the bar

    Min 1) 1 Hang Power Clean (50/35)
    Min 2) 10 Over Bar Burpees
    Min 3) 2 Hang Power Cleans
    Min 4) 10 Over Bar Burpees
    Min 5) 3 Hang Power Cleans
    Min 6) 10 Over Bar Burpees
    etc….

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