Workout of the Day

  • Monday 21st August

    Posted on 20th August 2017 by Chris Cummins

    Skill/Strength

    Back Squat
    5 x 5
    Same weight each set

    WOD

    For Time (12 Min Cap)
    50 KB Swings (24/20)
    50 Burpees
    50 Wall Balls (9/6)

  • Saturday 19th August

    Posted on 18th August 2017 by Chris Cummins

    Team WOD

    For Time in 3’s

    150 Cal Row
    150 Over Rower Burpees
    150 C2B PU
    120 Cal Row
    120 Over Rower Burps
    120 TTB
    90 Cal Row
    90 Over Rower Burps
    90 HSPU/HRPU

  • Friday 18th August

    Posted on 17th August 2017 by Chris Cummins

    Skill/Strength

    Hang Power Snatch

    A) Movement breakdown

    B) Spend 10 Minutes at a light/moderate weight practicing the movement (Working doubles/triples)

    C) Build to weight for the WOD

    WOD

    For Time

    30 Hang Power Snatch (60/40)
    *Each time the bar is put down = 100m Run (Back doors to reception)

  • Thursday 17th August

    Posted on 16th August 2017 by Chris Cummins

    Skill/Strength

    Back Rack Lunges
    5 x 16 (8 E/L)

    Build weight each set to a maximum.

    WOD

    For Total Reps
    0 – 2:00
    Max Thrusters (42.5/30)
    2:00 – 4:00
    Max Pull Ups
    4:00 – 6:00
    Max Burpees to plate
    6:00 – 8:00
    Rest
    8:00 – 9:30
    Max Thrusters
    9:30 – 11:00
    Max Pull Ups
    11:30 – 13:00
    Max Burpees to plate
    13:00 – 15:00
    Rest
    15:00 – 16:00
    Max Thrusters
    16:00 – 17:00
    Max Pull Ups
    17:00 – 18:00
    Max Burpees to plate

  • Wednesday 16th August

    Posted on 15th August 2017 by Chris Cummins

    Skill/Strength

    Toes To Bar Progressions

    A) Perform 3 Sets of Strict TTB/Hanging KR/Laying LR

    B) AMRAP 5 Kipping TTB/KR

    WOD

    For Time
    15 Front Squats
    15 Deadlifts
    200m Run
    10 Front Squats
    10 Deadlifts
    400m Run
    5 Front Squats
    5 Deadlifts
    800m Run
    -60/40kg

  • Tuesday 15th August

    Posted on 14th August 2017 by Chris Cummins

    Skill/Strength

    High Hang Squat Clean

    A) Movement breakdown

    B) Build to a heavy single

    C) 5 x 2 @ 80%

    WOD

    AMRAP 8
    20 Plate GTOH
    20 Jumping Lunges

  • Monday 14th August

    Posted on 13th August 2017 by Chris Cummins

    Skill/Strength

    Shoulder Press
    A) Build to heavy 3
    B) Build to heavy 2
    C) Build to heavy 1

    Strict Pull Ups/ Seated pull ups
    3 x ME Sets

    WOD

    12-11-10-9-8-7-6-5-4-3-2-1
    Wall Balls (9/6)
    1-2-3-4-5-6-7-8-9-10-11-12
    Burpees
    -12 Min Cap

  • Saturday 12th August

    Posted on 11th August 2017 by Chris Cummins

    Team WOD

    For Time (in 2’s)
    Partner A) 20 Burpees Partner B) 20 KB Swings
    100m Run (Both)
    A) 19 KB Swings B) 19 Burpees
    100m Run
    A) 18 Burpees B) 18 KB Swings
    100m Run
    A) 17 KB Swings B) 17 Burpees
    100m Run…. etc. Down to 1.
    -32/24kg KB
    -35 Min Time Cap
    -100m Run is backdoors to reception so inside

  • Friday 11th August

    Posted on 10th August 2017 by Chris Cummins

    Skill/Strength

    5 Rounds (NFT)
    8 Pendlay Rows
    8 Single Arm Seated KB Press Each Arm

    WOD

    AMRAP 3
    30/20 Cal Row
    AMRAP Burpee Box Jump Overs (24/20)

    Rest 1

    AMRAP 3
    400m Run
    AMRAP Pull Ups

    Rest 1

    x 2 Rounds

    -Score is total number of burpee box jump overs and pull ups combined.

  • Thursday 10th August

    Posted on 9th August 2017 by Chris Cummins

    Skill/Strength

    Muscle Snatch

    A) Movement Breakdown

    B) In 15 Minutes perform 5 x 3 Muscle Snatch building to a moderately heavy weight

    WOD

    For Time
    100 Double Unders
    80 Sit Ups
    60 DB Snatch (22.5/15)
    40 Thrusters (35/25)
    20 Single Arm OH DB Lunges (not walking)

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