Workout of the Day

  • Saturday 20th May

    Posted on 19th May 2017 by Chris Cummins

    Team WOD

    In 3’s For Time (35 Min Cap)
    1 Mile Run with 1 x 9kg Medball
    600 Double Unders
    150 Air Squats
    120 Pull Ups
    90 Burpees
    AMRAP Cal Row

  • Friday 19th May

    Posted on 18th May 2017 by Chris Cummins

    Skill/Strength

    Push Press
    5 x 10 (Same weight all sets, 1 Min rest between sets)

    WOD

    AMRAP 12
    1000m Row Buy In
    Remaining Time AMRAP Wall Balls
    *Every break in reps (Including a stop for more than 3s) = 5 Down Ups

    Comp

    Pre Class
    Spend 15 Minute working Strict Muscle Ups

  • Thursday 18th May

    Posted on 17th May 2017 by Chris Cummins

    Skill/Strength

    Same as 2 weeks ago – Add 5kg
    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

    3 Rounds
    30 Russian KB Swing (32/24)
    400m Run
    -Rest 90s between rounds

  • Wednesday 17th May

    Posted on 16th May 2017 by Chris Cummins

    Skill/Strength

    Ring Dip Progressions
    – Assisted Box Dips (Box each side, feet underneath first then feet out in front)
    – Assisted Ring Dips (Feet on floor, underneath first then out in front)
    – Ring Support
    – Ring Dip Negatives
    – Jumping Ring Dips
    – Strict Ring Dips

    WOD

    AMRAP 8
    10-20-30-40 etc
    Sit Ups
    Thrusters (20/15)

    Comp

    Post Class
    21-15-9
    Deadlifts (100/70)
    HSPU

  • Tuesday 16th May

    Posted on 15th May 2017 by Chris Cummins

    Skill/Strength

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

    WOD

    30-20-10
    Box Jump Overs (24/20)
    DB Snatch (22.5/15)
    DB FR Lunge (Same DB as Snatch, single DB held with both hands under the chin)
    -10 min cap

    Comp

    Pre Class
    High Hang Power Snatch
    5 x 3

  • Monday 15th May

    Posted on 14th May 2017 by Chris Cummins

    Skill/Strength

    20 Min Time Limit
    Back Squats
    A) Heavy 2
    B) 3-5 x 1 @ A

    WOD

    3 Rounds For Time (15 Min Cap)
    9 C2B Pull Ups
    12 HRPU
    15 Wall Balls
    200m Med Ball Carry

    Comp

    Pre Class
    Clean + Jerk
    A) Build to daily max for 3 cleans + 1 Jerk
    B) 3 x 3 + 1 @ 85%

  • Saturday 13th May

    Posted on 12th May 2017 by Chris Cummins

    Team WOD

    For Time in 2’s
    800m Run
    200m Lunge (50m at a time)
    800m Run
    100 Burpees (5 at a time)
    800m Run
    200m Lunge (50m at a time
    800m Run

  • Friday 12th May

    Posted on 11th May 2017 by Chris Cummins

    Skill/Strength

    Toes To Bar Progressions/ Technique Fixes
    -Laying Leg Raises
    -Hollow/Arch positions on floor
    -Hanging Knee Raise (controlled)
    -Hanging Leg Raise (controlled)
    -Kipping Knee Raise
    -Kipping Leg Raise
    -Kipping TTB

    Go Through each drill, then perform 3 working sets of one of them.

    WOD

    7 RFT (15 min cap)
    8 Front Squats (50/35)
    30 Double Unders

    Comp

    Pre Class
    A) Every 2:00 x 10
    2 Clusters. Start at 50% 1RM Front squat and increase weight each set up to a 2RM

  • Thursday 11th May

    Posted on 10th May 2017 by Chris Cummins

    WOD

    ‘Cindy’
    AMRAP 20
    5 Pull Ups
    10 Push Ups
    15 Squats

    Rest 5

    1000m Row/Run

  • Wednesday 10th May

    Posted on 9th May 2017 by Chris Cummins

    Skill/Strength

    A) Power Snatch Tekkers.
    B) Spend 10-15 mins practicing and finding weight for WOD.

    WOD

    AMRAP 15
    10 Power Snatch (42.5/30kg)
    200m Run

    Comp

    Pre Class
    Paused Split Jerk (Pause in catch for 3s)
    A) 5 x 5 @ 50-60%

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