Workout of the Day

  • Saturday 1st July

    Posted on 30th June 2017 by Chris Cummins

    Team WOD

    In 3’s – 35 Minute Time Cap

    1 Mile Run With 1 Sandbag (22.5kg) and 1 Medball (9kg)
    200 Wall Balls (9/6)
    200 KB Swings (32/24)
    200 Burpees

  • Friday 30th June

    Posted on 29th June 2017 by Chris Cummins

    Skill/Strength

    Push Press

    A) To heavy 3

    B) 3 x ME @ 50% (90s rest)

    WOD

    AMRAP 8
    30 Jumping Lunges
    15 Plate GTOH (20/15kg)

    Comp

    Post Class
    12-9-6
    Muscle Ups
    400m Run between Rounds

  • Thursday 29th June

    Posted on 28th June 2017 by Chris Cummins

    Skill/Strength

    Handstands
    Establish ‘Best Effort’ set of HSPU
    -Aim for a scale that will be 5 – 15 Reps if performing HSPU.
    -Options for HSPU are Deficit/Strict/Kipping/Partial/Box HSPU
    -If No HSPU or HS are doable, then time will be spent working HS Kick ups/Holds/Wall Walks/Chest facing HS Holds and Box HS Holds

    After establishing best effort, perform 3 – 5 more max effort sets

    WOD

    AMRAP 9
    3 C2B Pull Ups
    6 HRPU
    9 Jumping Squats

     

  • Wednesday 28th June

    Posted on 27th June 2017 by Chris Cummins

    Skill/Strength

    Hang Cluster

    A) Movement prep

    B) 12 Mins to establish a 1RM Hang Cluster

    WOD

    3 RFT
    400m Run
    20 DB Snatch (22.5/30)
    20 Wall Balls

    Comp

    Bench Press
    5RM

  • Tuesday 27th June

    Posted on 26th June 2017 by Chris Cummins

    Skill/Strength

    20 Min Time Limit

    A) Establish 12 RM Back Squat

    B) 3 x 12 @ 80%

    WOD

    10 Rounds For Time in 2’s (5 Rounds Each)
    12 Sandbag FR Lunges
    12 Sandbag Facing Burpees

    Full Round each at a time. 12 Min Cap 22.5/15kg

    Comp

    Post Class
    3 Rounds
    12 Bulgarian Split Squats Each Leg
    12 Single Leg Box Step Ups

  • Monday 26th June

    Posted on by Chris Cummins

    Skill/Strength

    Pull Ups
    Establish ‘Best Effort’ set of strict pull ups
    -Aim for a scale that will be 5 – 15 Reps
    -Options are Strict C2B/Strict/Banded (Purple, black or red bands only) Seated or Ring Rows

    After establishing best effort, perform 3 – 5 more max effort sets.

    WOD

    6 Rounds
    1 Minute To complete
    12 Box Jump Overs (24/20)
    AMRAP Thrusters (35/25kg)
    1 Min Rest
    -Score is total thrusters

    Comp

    Pre Class
    EMOM 10
    5 TnG Snatches @ 50% 1RM

  • Saturday 24th June

    Posted on 23rd June 2017 by Chris Cummins

    Team WOD

    In 3’s

    A) 0 – 8 Mins
    1k Run
    50 Synchro Burpees
    B) 8 – 16 Mins
    1500m Row (500m Each)
    100 Pull Ups
    C) 16 – 24 Mins
    AMRAP (Round Each)
    3 KB Snatch (each Arm)
    6 HRPU
    9 KB Swings
    -24/20kg

    If the workload for that window is completed, teams must rest until the start of the next window (For example, if part A is completed in 6:30, teams must rest until 8:00 before starting part B. If teams don’t complete the work in the window, they cannot begin the next section until they do – reducing the time they will have for the next part of the workout. Score is total rounds completed of part C.

  • Friday 23rd June

    Posted on 22nd June 2017 by Chris Cummins

    Skill/Strength

    Deadlift
    1RM

    WOD

    AMRAP 14
    10 Single Arm OH DB Lunge Right Arm
    30 Double Unders
    10 Single Arm OH DB Lunge Left Arm
    30 Double Unders
    20 Alternate Arm DB Snatch
    -22.5/15kg

    Comp

    Post Class
    10 Min AMRAP Turkish Get Ups
    16/12kg

  • Thursday 22nd June

    Posted on 21st June 2017 by Chris Cummins

    WOD

    3 Minute Max Cal Row
    4 Minutes Rest
    x 3 Rounds

    Score is lowest number of cals in any of the rounds

    Rest 5

    12-9-6-9-12
    Thrusters (35/25)
    MB Sit Ups

  • Wednesday 21st June

    Posted on 20th June 2017 by Chris Cummins

    Skill/Strength

    Shoulder Press
    1RM

    WOD

    For Time in 2’s (15 min cap)
    A) 400m Sandbag Carry (22.5/15)
    B) 400m Sandbag Carry

    5 Rounds
    A) 10 Sandbag FR Lunges
    B) 10 Sandbag FR Lunges

    3 Rounds
    A) 10 Sandbag facing Burpees
    B) 10 Sandbag facing Burpees

    Skill/Strength

    Post Class
    3 Rounds
    12 Power Cleans
    9 Clusters
    6 Thrusters
    -50/35kg

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