Workout of the Day

  • Thursday 1st June

    Posted on 31st May 2017 by Chris Cummins

    Skill/Strength

    100 Reps of Strict Shoulder Press in as few sets as possible.
    (10 Minute Cap)

    WOD

    AMRAP 20
    800m Run
    15 KB Swings (32/24)
    30 Box Jump Overs (24/20)

  • Wednesday 31st May

    Posted on 30th May 2017 by Chris Cummins

    Skill/Strength

    Front Squat
    A) Heavy 5
    B) 3 x 5 @ 75%

    WOD

    10-9-8-7-6-5-4-3-2-1
    Deadlifts (70/45)
    HR Over Bar Burpees (both hands touch head on the floor)
    -12 Min Cap

    Comp

    Pre Class
    Hang Power Snatch + TnG Snatch
    A) To max
    B) 3 x 1+1 @ 85%

  • Tuesday 30th May

    Posted on 29th May 2017 by Chris Cummins

    Skill/Strength

    Floor Press
    A) To Heavy 3 (Strict 1s pause on the floor)
    B) 3 x 3 @ 85%

    WOD

    Every 2 Minutes x 6 Rounds
    15 Wall Balls
    AMRAP Double Unders

    Comp

    Pre Class
    5 x ME HSPU (Rest 2 minutes between efforts)

  • Monday 29th May

    Posted on 28th May 2017 by Chris Cummins

    WOD

    ‘Daniel’
    For Time

    50 Pull Ups
    400m Run
    21 Thrusters (42.5/30)
    800m Run
    21 Thrusters
    400m Run
    50 Pull Ups

    -35 Minute Time Cap

  • Saturday 27th May

    Posted on 26th May 2017 by Chris Cummins

    Team WOD

    AMRAP 8 in 2’s
    200m Run (together)
    40 KB Swings (A – 20, B – 20)
    Rest 3 Mins
    AMRAP 8 in 2’s
    Lunge Walks (A – 50m, B – 50m)
    Rest 3 Mins
    8 Min AMRAP in 2’s
    Push Ups

  • Friday 26th May

    Posted on 25th May 2017 by Chris Cummins

    Skill/Strength

    Paused Back Squats
    6 x 3 (3s Pause in bottom)

    WOD

    3 Rounds – 1 Min Per Station (30s changeover)
    Cal Row
    Box Jump Overs
    STOH (35/25)

    Comp

    21-15-9
    Squat Cleans
    Ring Dips

  • Thursday 25th May

    Posted on 24th May 2017 by Chris Cummins

    Skill/Strength

    Power Clean + Push Jerk
    A) Tekkers
    B) 12 minutes – Build to heavy single power clean + push jerk/Practice reps and build to weight for WOD

    WOD

    AMRAP 10
    1 Mile Run
    AMRAP GTOH in remaining time (60/40)

  • Wednesday 24th May

    Posted on 23rd May 2017 by Chris Cummins

    Skill/Strength

    20 Minute Cap
    Strict Press
    A) To heavy Set of 3
    B) Drop to 50% and build to heavy 2
    C) Drop to 50% and build to heavy 1
    D) Drop 5-10kg and perform as many singles as possible in remaining time

    WOD

    10 Min Time Cap
    50 Wall Balls
    50 Plate GTOH
    50 Burpees to plate

    Comp

    Post Class
    5 x 1 Minute ME Assault bike
    Rest 3 minutes between

  • Tuesday 23rd May

    Posted on 22nd May 2017 by Chris Cummins

    Skill/Strength

    Deadlift (No belt)
    A) Build to heavy 10 (Touch and Go, nice and controlled)
    B) Drop to 75% and perform another 2 x 10 Reps

    WOD

    AMRAP 15
    200m Run
    30 DB Snatch (22.5/15)
    15 TTB

    Comp

    Pre Class
    Snatch Balance + 3 OHS
    A) To max
    B) 3 x 1 + 3 @ 80%

  • Monday 22nd May

    Posted on 21st May 2017 by Chris Cummins

    Skill/Strength

    3 Rounds
    1 Minute Double KB Front Rack Hold
    15 MB Sit Ups
    1 Minute Hollow Body Hold
    15 Tuck Ups
    1 Minute Plank

    WOD

    4 RFT (12 Min Cap)
    12 Thrusters (42.5/30)
    9 Burpees
    6 C2B Pull Ups

    Comp

    Pre Class
    Back Squat
    5 x 1 @ 90%

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