Workout of the Day

  • Tuesday 1st August

    Posted on 31st July 2017 by Chris Cummins

    Skill/Strength

    Pull Up Re Test
    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

    AMRAP 12
    1 x ME Set Back Squats (100/65)
    400m Recovery Pace Run

    Score is total reps on the back squat.
    Bars to be taken from the rack

  • Monday 31st July

    Posted on 30th July 2017 by Chris Cummins

    WOD

    6 Rounds
    2 Mins to complete
    12 Thrusters (42.5/30)
    12 Over Bar Burpees
    AMRAP Double Unders in remaining time

    Rest 3 Mins Between Rounds

    Buy Out

    Establish max time weighted plank (20/15kg)

  • Saturday 29th July

    Posted on 28th July 2017 by Chris Cummins

    Skill/Strength

    Back squat
    Build to a heavy set of 2

    WOD

    For Time in 4’s
    120 Wall Balls
    100 KB Swing
    100 Wall Balls
    80 KB Swings
    80 Wall Balls
    60 KB Swings
    -9/6kg Wall Ball
    -32/24kg KB

  • Friday 28th July

    Posted on 27th July 2017 by Chris Cummins

    Skill/Strength

    3 Rounds
    1 Minute OH Plate Hold (20/15)
    15 V Ups
    1 Minute Top Plank Hold
    15 Hollow Rocks
    50m Double KB Front Rack Carry

    WOD

    2 RFT
    800m Run
    20 Burpees
    20 Box Jump OversĀ (30/24)

  • Thursday 27th July

    Posted on 26th July 2017 by Chris Cummins

    1. Skill/Strength

    Handstands
    Spend 20 minutes working on handstands. The aim for the session is to increase the difficulty from the previous sessions.

    WOD

    4 Rounds for total reps
    1 min max cal row
    1 min rest
    1 min max thrusters (20/15)
    1 min rest

  • Wednesday 26th July

    Posted on 25th July 2017 by Chris Cummins

    Skill/Strength

    Hang Cleans

    A) Movement Breakdown

    B) Build to max weight for the complex
    Hang Clean + 2 Front Squats

    WOD

    AMRAP 10
    4 Hang Cleans (70/50)
    8 C2B Pull Ups
    12 HR Push Ups

  • Tuesday 25th July

    Posted on 24th July 2017 by Chris Cummins

    Skill/Strength

    Overhead Squat
    Build to 3RM

    WOD

    AMRAP 15
    21 Back Squats
    15 Over Bar Burpees
    15 Front Squats
    15 Over Bar Burpees
    9 Overhead Squats
    15 Over Bar Burpees
    -50/35kg

  • Monday 24th July

    Posted on 23rd July 2017 by Chris Cummins

    Skill/Strength

    Pull Ups

    Working at the same scale as previous weeks, perform 6 – 10 Working sets of <5 reps with a strict 3s pause and 3s negative on every rep. (Same as last week, but try to slightly increase number of reps)

    WOD

    0-5 Mins
    Establish Max UB Wall Balls (9/6) *Set is broken when the movement is broken up, or there is a pause at any point
    6-10 Mins
    Establish Max UB Double Unders or Single Unders
    11-15 Mins
    Max Burpees to plate

  • Saturday 22nd July

    Posted on 21st July 2017 by Chris Cummins

    Team WOD

    In 3’s – For Time
    21-15-9-15-21
    Thrusters (42.5/30)
    Pull ups

    -One person working at a time. On 3,2,1 Go, the first member of the team will complete 21 thrusters. Then the second will complete 21 thrusters, followed by the third. Once all 3 members of the team have completed their sets of 21 thrusters, the first member moves on to the 21 pull ups. Then the second, then the third. The workout will continue in this fashion until all 3 members have completed 21-15-9-15-21 thrusters and pull ups.

  • Friday 21st July

    Posted on 20th July 2017 by Chris Cummins

    Skill/Strength

    Handstands
    Spend 20 minutes working handstands. The aim from the session is to increase the difficulty from the previous weeks.

    WOD

    AMRAP 8
    3 Deadlifts (70/50)
    6 Over Bar Burpees
    9 Air Squats

    Comp

    Post Class
    AMRAP 5
    Ring Muscle Up

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