Workout of the Day

  • Wednesday 19th April

    Posted on 18th April 2017 by Chris Cummins

    Skill/Strength

    20 Min Time Limit
    Back Squat
    A) Heavy set of 10
    B) 3 x 10 @ 80% with 3s descent

    WOD

    AMRAP 10
    30 Double Unders
    15 MB Thrusters (9/7)

    Comp

    Pre Class
    A) 3 x ME Sets Ring or Bar Muscle Ups
    B) 3 x ME Sets of kipping HSPU

  • Tuesday 18th April

    Posted on 17th April 2017 by Chris Cummins

    Skill/Strength

    EMOM 12
    5 Strict Pull Ups

    WOD

    3 RFT (20 min cap)
    21 KB Swings (24/20)
    12 Pull Ups
    100m Lunge Walk

    Comp

    Pre Class
    A) Build to heavy single clean and jerk
    B) 3 x 10 Deadlifts @ 60%

  • Monday 17th April

    Posted on 16th April 2017 by Chris Cummins

    Skill/Strength

    20 Min Time Limit
    Shoulder Press
    A) 3RM
    B) 5 x 3 @ 10/15kg less

    WOD

    3 Rounds
    A) 45s Thrusters (35/25)
    B) 15s Rest
    C) 45s STOH (35/25)
    D) 15s Rest
    E) 45s Burpees Over Bar
    F) 15s Rest

  • Saturday 15th April

    Posted on 14th April 2017 by Chris Cummins

    Skill/Strength

    4 x 3 Paused Front Squats (Focus on speed out of hole, shouldn’t feel like a 3RM. NO BOUNCING!)

    WOD

    In 3’s – 3 RFT
    1500m/1200m Row
    90 Burpees
    90 Wall Balls

    Comp

    Post Class
    21-15-9
    Strict Ring Dips
    Strict HSPU
    HRPU

  • Friday 14th April – GOOD FRIDAY

    Posted on 13th April 2017 by Chris Cummins

    Murph

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

    Scaling Options

    Rx ++: 10kg vest, unsegmented (all pull ups to be completed before push ups, all push ups to be completed before squats)
    Rx +: 10kg vest, break reps however you want
    Rx: No vest, break reps however you want
    Scaled: Scale movements as you wish

  • Thursday 13th April

    Posted on 12th April 2017 by Chris Cummins

    Skill/Strength

    Power Snatch
    A) Tekkers drills
    B) 5 x 3 @ Ascending Weights

    WOD

    For Time (12 Min Cap)
    50 Thrusters (42.5/30)
    -Every Break in reps = 15 Burpees over the bar

  • Wednesday 12th April

    Posted on 11th April 2017 by Chris Cummins

    Skill/Strength

    20 min time limit
    Floor Press
    A) Heavy 2 (Strict 1s Pause on elbows, fast as possible on way up)
    B) 5×2 @ 10/15kg less

    WOD

    For Time (12 Min Cap)
    1km Run (West lane/housing estate way)
    50 Goblet Squats (24/20)
    30 Pull Ups

    Comp

    Pre Class
    Back Squats
    5 x 5 @ 75%

  • Tuesday 11th April

    Posted on 10th April 2017 by Chris Cummins

    Skill/Strength

    20 Min Time Limit
    Sumo Deadlift
    A) Heavy 5 (Reset at bottom each rep)
    B) 2 x 5 @ 10/15kg less

    WOD

    AMRAP 8
    8 STOH (50/35)
    50 Double Unders

    Comp

    Pre Class
    3 Position Snatch (High hang/low hang/floor)
    A) Daily Max
    B) 5 x 1 @ 80%
    -All Squat Snatches

  • Monday 10th April

    Posted on 9th April 2017 by Chris Cummins

    Skill/Strength

    EMOM 16
    1) 20 Hollow Rocks/30s Hollow Hold
    2) 20 Tuck Ups
    3) 45s Front Rack KB Hold (2×24/20kg)
    3) Rest

    WOD

    AMRAP 12
    12 DB Snatch (22.5/15)
    9 Burpees
    6 Box Jumps (30/24)

    Comp

    Pre Class
    Squat Clean
    A) To max
    B) 5 Singles @ 90%
    C) 10 Singles @ 80%
    D) 15 Singles @ 70%

  • Saturday 8th April

    Posted on 7th April 2017 by Chris Cummins

    In 3’s For Time (40 Min Cap)

    300 Double Unders
    200m Run
    240 Air Squats
    400m Run
    180 Ball Slams (9/6kg)
    800m Run
    150 Burpees
    1 Mile Run

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