Workout of the Day

  • Wednesday 9th August

    Posted on 8th August 2017 by Chris Cummins

    Skill/Strength

    Kipping Pull Up Progressions
    10 Minutes Practice

    -Aim of the session is to spend time neatening up technique on Kipping/Butterfly Pull Ups/C2B
    -If no strict pull ups then spend time working on Kip Swings/Jumping pull ups off a low box and strict/seated pull ups

    WOD

    AMRAP 15
    20 Front Rack Lunges (40/30)
    15 Over Bar Burpees
    10 Push Press (40/30)
    15 Over Bar Burpees

  • Tuesday 8th August

    Posted on 7th August 2017 by Chris Cummins

    Skill/Strength

    Back Squat
    A) To heavy set of 10

    B) 3 x 10 @ 80%

    20 min time cap

    WOD

    For Time
    1000m Row
    50 Wall Balls
    800m Run (7.5kg Sandbag)

  • Monday 7th August

    Posted on 6th August 2017 by Chris Cummins

    Skill/Strength

    Power Clean
    A) Movement Breakdown
    B) In 15 Minutes build to a heavy set of 3, then 2, then 1.

    WOD

    10 Rounds
    3 Power Cleans (60/40)
    6 Burpees
    9 Air Squats
    -12 Min Cap

  • Saturday 5th August

    Posted on 4th August 2017 by Chris Cummins

    Team WOD

    In 3’s
    3 x 1km relay with 7.5kg sandbag

    5 min rest

    Death by synchro Down Ups

  • Friday 4th August

    Posted on 3rd August 2017 by Chris Cummins

    Skill/Strength

    Handstand Re Test
    Establish ‘Best Effort’ set of HSPU
    -Aim for a scale that will be 5 – 15 Reps if performing HSPU.
    -Options for HSPU are Deficit/Strict/Kipping/Partial/Box HSPU
    -If No HSPU or HS are doable, then time will be spent working HS Kick ups/Holds/Wall Walks/Chest facing HS Holds and Box HS Holds

    After establishing best effort, perform 3 – 5 more max effort sets

    WOD

    AMRAP 12
    20 Wall Balls (9/6)
    20 DB Snatch (22.5/15)
    20 Box Jumps (24/20)

  • Thursday 3rd August

    Posted on 2nd August 2017 by Chris Cummins

    Skill/Strength

    Power Snatch
    A) Movement Breakdown

    B) EMOM 15
    1 Power Snatch

    -Start the EMOM light, and build the weight over the course, finishing with a heavy ish single at the end

    WOD

    AMRAP 5
    400m Run
    AMRAP TTB

  • Wednesday 2nd August

    Posted on 1st August 2017 by Chris Cummins

    Skill/Strength

    Tempo RDL
    5 x 8
    -Not maximal weight, Strict 3s controlled eccentric after each rep.

    WOD

    50-40-30-20-10
    Sit Ups
    HR Push Ups

    -12 Min Cap

Newer posts →

Get in touch
for your free fundamentals course