Workout of the Day

Tuesday 9th May

Posted on 8th May 2017 by Chris Cummins

Skill/Strength

5 x 3 Paused Front Squats
(Nice and Light, around 60%ish of 1RM)

WOD

5 Rounds
1 Min ME Cal Row
1 Min Rest
1 Min ME Burpees
1 Min Rest
-2 Scores, one for row and one for burpees. Scores are lowest number of reps of any of the rounds.

Comp

Post Class
50-40-30-20-10
MB Sit Ups
400m Run between rounds

Monday 8th May

Posted on 7th May 2017 by Chris Cummins

Deload Week

This week will be lighter in terms of load on the central nervous system. The idea of the deload week is to promote recovery and ensure freshness for the duration of the strength cycle. Strength work will be ramped up once again next week.

Skill/Strength

A) Establish max weight for a 30s overhead barbell hold

B) 3 x ME hanging L-Sit/Hollow body hold

WOD

10 Min Time Cap
800m Run/1k Row
Remaining Time AMRAP
12 FR Lunges
12 STOH
-50/35kg

Comp

Hang Snatch
A) Heavy 2
B) EMOM 8 – 2x Hang Snatch @ 75%

Saturday 6th May

Posted on 5th May 2017 by Chris Cummins

Skill/Strength

AMRAP 3
Push Press (30/20kg)
-Bar to be taken from the floor

WOD

In Teams of 3
Each Person Completes
500m Row
50 Thrusters (20/15)
30 Pull Ups
-One Rower, one bar, one pull up station per team. To be completed in order, the next athlete can begin once the first has finished the row. Time is up when athlete 3 finishes the pull ups.

Friday 5th May

Posted on 4th 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

AMRAP 7
30 Double Unders
10 KB Front Squats (20/16)

Comp

Post Class
4 Rounds
20 Hollow Rocks
20 Arch Rocks
20 Tuck Ups
1 Min Plank

Thursday 4th May

Posted on 3rd May 2017 by Chris Cummins

Skill/Strength

Spend 15-20 minutes working on Ring Pull Ups
-Ring Rows
-Strict Ring Pull Ups
-Strict Ring Pull Ups in False Grip
-Strict C2R Pull Ups in False Grip
-Jumping Ring Pull Ups
-Kipping Ring Pull Ups

WOD

10 Minute Ascending Ladder
4,8,12,16,20,24,28 etc
Wall Balls
DB Snatch (22.5/30)

Wednesday 3rd May

Posted on 2nd May 2017 by Chris Cummins

Skill/Strength

20 Min Time Limit
Shoulder Press
A) To 5RM
B) Drop 10/15kg and perform 3 x ME Sets

WOD

Tabata
A) Box Jump Overs (24/20)
Rest 1 Min
B) Jumping Squats
Rest 1 Min
C) Burpees
-Score is lowest reps in any round

Comp

Pre Class
Deadlift (no belt)
A) To a heavy 10 TnG
B) 3 x 5 @ 90%

Tuesday 2nd May

Posted on 1st May 2017 by Chris Cummins

Skill/Strength

20 Min Time Limit
Front Squat
A) Heavy Single
B) 5 x 1 @ 90%

WOD

6 x 1 Minute Rounds
8 Thrusters (50/35)
Remaining time AMRAP TTB
-Rest 1 Minute between rounds
-Score is total number of TTB after all 6 rounds

Comp

Pre Class
A) 5 x 3 Power Snatch
B) 5 x 3 Power Clean + Push Jerk