Workout of the Day

Wednesday 7th June

Posted on 6th June 2017 by Chris Cummins

Skill/Strength

Hang Power Snatch + OHS Tekkers

Spend 10-15 minutes practicing, and building weight on HPS + OHS. No specific ‘RM’ just spend the time working positions whilst introducing weight.

WOD

21-15-9
Hang Power Snatch (42.5/30)
200m Run Between sets

Comp

EMOM 10
1 x ME TTB

Tuesday 6th June

Posted on 5th June 2017 by Chris Cummins

Skill/Strength

Push Press
A) Heavy set of 3
B) 5 x 1 @ A

WOD

AMRAP 10
7 Pull Ups
7 HR Push Ups
7 KB Swings (32/24)

Comp

Pre Class
A) 3 x 10 Deadlift (60% ish)

Monday 5th June

Posted on 4th June 2017 by Chris Cummins

Skill/Strength

Back Squat
A) Heavy set of 3 (No Fails)
B) 3 x 3 @ 80-90%

WOD

4 Rounds for time (12 Min Cap)
12 Down Ups
9 Single DB Front Rack Lunge Steps E/L
6 Single DB Clean and Jerks
-20/12.5kg

Comp

Pre Class
A) Power clean to 5RM (TnG)
B) 3 x 5 PC @ 80%

Saturday 3rd June

Posted on 2nd June 2017 by Chris Cummins

Partner WOD

35 Min Time Cap in 2’s

Part 1
Partner 1 Runs 1km
Partner 2 Runs 1km
Both Partners Run 1km

Part 2
Partner 1 – 21 Cal Row + 21 Burpees
Partner 2 – 21 Cal Row + 21 Burpees
Partner 1 – 15 Cal Row + 15 Burpees
Partner 2 – 15 Cal Row + 15 Burpees
Partner 1 – 9 Cal Row + 9 Burpees
Partner 2 – 9 Cal Row + 9 Burpees

Part 3 (Remaining Time, as far up the ladder as possible)
10-20-30-40-50-60 etc
Sit Ups
Wall Balls

Friday 2nd June

Posted on 1st June 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 9
3-6-9-12-15 etc…
Goblet Squats (24/20)
Pull Ups

Comp

Post Class
RDL
4 x 8

GHD SU
3 x 20