Workout of the Day

Friday 7th April

Posted on 6th April 2017 by Chris Cummins

Skill/Strength

15-12-9-6-3 (NOT FOR TIME)
Push Ups (Add weight/increase difficulty each set)
Bent Over Rows

WOD

AMRAP 12 in 2’s
15/12 Cal Row
200m MB Carry (4 Laps round the gym 9/7kg)

Comp

Pre Class
Split Jerks
A) Build to heavy Single
B) 6-5-4-3-2-1
Split Jerks (80/50 – From the ground)
Bar Muscle Ups

Thursday 6th April

Posted on 5th April 2017 by Chris Cummins

Skill/Strength

20 Min Time Limit
Box Squat (Low, Set up below parrallel)
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 imporant on these box squats, emphasis is on speed out of the hole
-1 Min Rest

WOD

21-15-9
Toes To Bar
Thrusters (42.5/30)

Wednesday 5th April

Posted on 4th April 2017 by Chris Cummins

Skill/Strength

3 x Max Effort sets of Strict Pull Ups
3 x Max Effort sets of Kipping Pull Ups
-If no strict scale to banded/Ring rows. Choose scale for between 10-20 reps
-If no kipping practice hollow/arch positions and jumping pull ups

WOD

4 Rounds – 1 Minute per station:30s Rest  between stations

Wall Balls
DB Snatch (22.5/15)
Double Unders

-Score is total reps

Comp

Post Class
4 x 800m Runs 1:1 W:R

Tuesday 4th April

Posted on 3rd April 2017 by Chris Cummins

Skill/Strength

20 Min Time Limit
Push Press
A) to 8RM
B) 3 x 8 @ 10/15kg less

WOD

For Time (12 min cap)
18-15-12-9
KB Swings (32/24)
Box Jumps (24/20)
HR Push Ups

Comp

Pre Class
2 x Snatch Pulls + 1 Snatch x 5 Sets @ 80%

Monday 3rd April

Posted on 2nd April 2017 by Chris Cummins

Skill/Strength

20 Min Time Limit
Front Squat
A) Heavy 3
B) 3 x 3 @ 10/15kg less

WOD

8 Min AMRAP
2,4,6,8,10 etc
Front Rack Lunges (50/35)
Over Bar Burpees

Comp

Pre Class
A) Power Clean + Push Jerk to Daily Max
B) EMOM 10
2 Power Clean + Push Jerks @ 70%