Workout of the Day

  • Monday 1st May

    Posted on 30th April 2017 by Chris Cummins

    5 RFT (2’s)

    40 KB Swings (32/24)
    40 Box Jumps (24/20)
    400m Run
    40 Burpees
    40 Wall Balls

  • Saturday 29th April

    Posted on 28th April 2017 by Chris Cummins

    Skill/Strength

    Establish Max Weight for 40s Front Rack Hold

    WOD

    EMOM 25
    A) 250/200m Row
    B) 20 Hollow Rocks
    C) 20 Thrusters (20/15)
    D) 20 Tuck Ups
    E) Rest

  • Friday 28th April

    Posted on 27th April 2017 by Chris Cummins

    Skill/Strength

    Superset x 5
    5 x Shoulder Press with 3s eccentric
    8 x Bent Over Rows with 3s eccentric
    Rest 1 Min

    WOD

    AMRAP 15
    30 Wallballs
    20 Burpees
    10 TTB

    Comp

    Pre Class
    Paused Front Squats
    5 x 3

  • Thursday 27th April

    Posted on 26th April 2017 by Chris Cummins

    Skill/Strength

    Reverse Lunges (Back Rack)
    5 x 12 (6 E/L) Building weight each set

    WOD

    4 Rounds for max total reps
    1 Min Cal Row
    1 Min Rest
    1 Min Box Jump Overs (24/20)
    1 Min Rest

  • Wednesday 26th April

    Posted on 25th April 2017 by Chris Cummins

    Skill/Strength

    Squat Clean
    A) Tekkers
    B) 15 Mins to add weight and build to a heavy single

    WOD

    3 Min AMRAP
    3 Squat Cleans (60/40)
    6 HRPU
    9 KB Swings (24/20)
    Rest 1 Min
    x 3 Rounds

    Comp

    Pre Class
    Snatch Pull + Power Snatch
    A) To max
    B) 5 x 1 @ 85%

    Post Class
    6 x 30s:30s AB

  • Tuesday 25th April

    Posted on 24th April 2017 by Chris Cummins

    Skill/Strength

    20 Min Time Limit
    Push Jerk
    A) To 3RM
    B) 5 x 3 @ 85%

    WOD

    5 RFT (15 min cap)
    50 Double Unders
    25 Sit Ups

    Comp

    Pre Class
    A) 3 x ME Strict TTB
    B) 3 x ME Strict Ring Dips

  • Monday 24th April

    Posted on 23rd April 2017 by Chris Cummins

    Skill/Strength

    20 Min Time Limit
    Clean Deadlift (Hook Grip)
    A) Heavy Single
    B) 3 x 5 @ 80%

    WOD

    AMRAP 12
    5 Pull Ups
    10 Burpees
    15 Jumping Squats

    Comp

    Pre Class
    Clean + Front Squat + Jerk
    A) To max
    B) 5 x 1 @ 85%

  • Saturday 22nd April

    Posted on 21st April 2017 by Chris Cummins

    In 2’s (Relay style)

    6 x 1km Run (3 each)

    WOD

    For Time (In 2’s)
    100 Thrusters (20/15)
    100 Bar Facing Burpees

    Comp

    Post Class
    Ring Dips
    A) To 5RM (weighted)
    B) 50 Reps for time (BW)

  • Friday 21st April

    Posted on 20th April 2017 by Chris Cummins

    Skill/Strength

    Same as 2 weeks ago – Add 5kg
    20 Min Time Limit
    Box Squat (Low, Set up below parallel)
    6 – 10 Sets of 2 Reps @ ~70-80% of 1RM
    -Idea here is speed on the way up. Nice and controlled on the way down, but weight wants to be light enough to add speed on the way up
    -Vertical shin not as important on these box squats, emphasis is on speed out of the hole
    -1 Min rest

    WOD

    16 Min Cap
    5 RFT
    12 Deadlifts (60/40)
    9 TTB
    6 STOH (60/40)

    Comp

    Pre Class
    A) Power Snatch + Hang Snatch
    A) To max for 1 + 1 x 2
    B) 1 + 1 x 2 @ 85% of A)

  • Thursday 20th April

    Posted on 19th April 2017 by Chris Cummins

    Skill/Strength

    L-Seated DB/KB Shoulder Press
    (Single arm – Get 2 DB’s or KB’s to the front rack in a seated position with legs out straight. Keep one in front rack and press the other, then alternate)
    5 x 10 Each Arm (Rest 1 min between sets)

    WOD

    AMRAP 20
    Run 400m
    30 DB Snatch (22.5/15)
    30 Box Jump Overs (24/20)

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