Workout of the Day

Thursday 20th July

Posted on 19th July 2017 by Chris Cummins

Skill/Strength

Superset x 4

20 DB Push Press
20 Band Pull Aparts (Underhand)

WOD

800m Run
40 Pull Ups
800m Run

Wednesday 19th July

Posted on 18th July 2017 by Chris Cummins

Skill/Strength

Deadlift to 8RM TnG (No belt)

WOD

AMRAP 12
20 DB Snatch (Alternate Arms)
20 Box Jumps (24/20)
20 Burpees

Comp

Pre Class
Power Snatch
A) To 5RM TnG
B) To 3RM TnG
C) To 2RM TnG

Tuesday 18th July

Posted on 17th 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.

WOD

3 RFT
30 Wall Balls
60 Double Unders

Comp

Post Class
AMRAP 5
Ring Dips
Rest 5
AMRAP 5
HSPU

Monday 17th July

Posted on 16th July 2017 by Chris Cummins

Skill/Strength

3 Rounds
1 Minute Double KB Front Rack Hold
15 MB Sit Ups
1 Minute Hollow Body Hold
15 Tuck Ups
1 Minute Plank

WOD

AMRAP 7
7 Pull Ups
7 Thrusters (35/25)

Comp

Pre Class
Front Squat
A) To heavy 3
B) To heavy 2
C) To heavy 1

Saturday 15th July

Posted on 14th July 2017 by Chris Cummins

Team WOD

In 4’s – 2 Rounds of 4 Minutes per station for max reps

Cal Assault Bike (30s stints)

20m Prowler push (Push from both ends, bigger end one way, then lower end the other – 40kg)

Ball Slams (15/12kg balls, 10 reps at a time)

Burpees (5 at a time)

-2 Min Rest between stations
-1 Person working at a time for each group, must follow the rep/time constraints.

Friday 14th July

Posted on 13th July 2017 by Chris Cummins

Skill/Strength

Handstands
Using the same scale as last weeks ‘Best Effort’ perform 12 sets @ 50% of the reps. Rest 1 Minute between sets
If you missed last week – find ‘best effort’ for pull ups between 5-15 reps.

WOD

AMRAP 10
3,6,9,12,15 etc
STOH (50/35)
*30 Double Unders between sets

Comp

Post Class
3 x ME Sets of TTB
3 x 20 Glute Ham Raises

Thursday 13th July

Posted on 12th July 2017 by Chris Cummins

Skill/Strength

Floor Press
5 x 5
-Same weight all sets

WOD

Death By
Thrusters (42.5/30)

Wednesday 12th July

Posted on 11th July 2017 by Chris Cummins

Skill/Strength

Pull Ups
Using the same scale as last weeks ‘Best Effort’ perform 12 sets @ 50% of the reps. Rest 1 Minute between sets
If you missed last week – find ‘best effort’ for pull ups between 5-15 reps.

WOD

3 RFT
30 KBS (24/20)
400m Run

Comp

Pre Class
Squat Clean to 5RM TnG

Tuesday 11th July

Posted on 10th July 2017 by Chris Cummins

Skill/Strength

Hang Snatch (Can be either a Hang Power Snatch + OHS or Hang Squat Snatch)

A) Movement breakdown

B) Spend 10 Minutes finding a weight for C

C) EMOM 20
Odd – 2 Hang Snatch
Even – 10 Over Bar Burpees

Comp

Pre Class
Sumo Deadlift
5 x 3 (Building weight to a heavy set of 3)

Monday 10th July

Posted on 9th July 2017 by Chris Cummins

Skill/Strength

Back Squat
A)Build to Heavy set of 5 with a strict 3s pause in the bottom

B) Then perform 3 x 5 at the same weight with no pause (1 min rest between sets)

WOD

For Time
50 C2B Pull Ups
100 Wall Balls (9/6)
150 Double Unders

-15 min cap
-Reps can be broken anyhow

Comp

Post Class
A) 3 x ME Sets of Ring Dips
B) 3 x 20 GHD SU