Workout of the Day

  • Friday 1st September

    Posted on 31st August 2017 by Chris Cummins

    Skill/Strength

    Snatch Deadlift
    Build to a heavy triple

    WOD

    3 RFT

    30 DB Snatch (22.5/15)
    15 Burpee Box Jump Overs (24/20)

  • Thursday 31st August

    Posted on 30th August 2017 by Chris Cummins

    Skill/Strength

    Superset x 5

    Max Effort Pull Ups
    Max Effort Shoulder Press (40/30kg)

    Rest 1 Minute between sets

    WOD

    30s Max Effort Calorie Row
    90s Rest

    x 8 Rounds

    Score is lowest number of cals in any one round

  • Wednesday 30th August

    Posted on 29th August 2017 by Chris Cummins

    WOD

    Ground to Overhead (GTOH – Power Clean + Push Jerk)

    A) Movement Breakdown

    B) In 20 minutes build to a heavy single and find weight for part C

    C) Grace – For Time
    30 GTOH (62.5/42.5)

  • Tuesday 29th August

    Posted on 28th August 2017 by Chris Cummins

    Skill/Strength

    Front Squat
    8 x 2
    Build weight each set up to a heavy double

    WOD

    AMRAP 12
    20 Wall Balls
    20 Burpees
    20 Pull Ups

  • Monday 28th August

    Posted on 27th August 2017 by Chris Cummins

    WOD

    ‘Loredo’
    6 RFT
    24 Air Squats
    24 Push Ups
    24 Walking Lunges
    400m Run

  • Saturday 26th August

    Posted on 25th August 2017 by Chris Cummins

    Team WOD

    In teams of 3

    6 minutes per station, for max reps

    A) Assault bike cals
    B) GHD Sit ups
    C) 20m Prowler Push (50/40kg)
    D) Thrusters (42.5/30kg)
    E) Bar facing burpees

    1 minute rest between stations.

  • Friday 25th August

    Posted on 24th August 2017 by Chris Cummins

    Skill/Strength

    Ring Progressions for Ring Supports and Ring Dips (20 mins)

    A) Spend time working positioning on Ring Support holds and perform 3-5 x ME Holds at best effort. Try to ensure wrists are turned out and straps are away from the arms

    B) Spend time working progressions for Ring Dips and perform 3-5 ME sets at best effort

    WOD

    Every 2 Mins x 5 Rounds
    200m Run
    AMRAP KB Swings (24/20)

  • Thursday 24th August

    Posted on 23rd August 2017 by Chris Cummins

    Skill/Strength

    Sumo deadlift
    8 x 3 (Building weight)

    Strict Pull Ups
    3 x 10 (Adjust scale to suit rep range – Add weight if necessary/Drop to seated or banded pull ups)

    WOD

    3 RFT
    30 Jumping Lunges
    20 Plate GTOH (20/15)
    30 Sit Ups
    400m Run

  • Wednesday 23rd August

    Posted on 22nd August 2017 by Chris Cummins

    Skill/Strength

    Split Jerk

    A) Movement Breakdown

    20 Minutes Time Limit

    B) Build to heavy single
    C) Perform 5 x 2-3 at 60%

    WOD

    AMRAP 6
    (3,6,9,12 etc)
    Thrusters (35/25)
    Over bar burpees

  • Tuesday 22nd August

    Posted on 21st August 2017 by Chris Cummins

    Skill/Strength

    AMRAP 10

    10 Pull Ups
    10 Push Ups

    Rest 5 Mins

    WOD

    Running + Rowing

    AMRAP 20 in 2’s

    Calorie Row
    While 1 partner Rows, the other will run 400m

    Number of Calories after 20 minutes will be multiplied by the number of completed 400m Runs

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