Workout of the Day

Saturday 30th September

Posted on 29th September 2017 by Chris Cummins

WOD

‘Half Murph’

800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

-40 Min Cap

Friday 29th September

Posted on 28th September 2017 by Chris Cummins

Skill/Strength

Front Squats
8 x 3
-Sets to be peformed with 90s rest, at increasing weights. Aiming for set 8 to be a heavy set

WOD

Every 2 Mins x 5
200m Run
10 Burpees
AMRAP Thrusters (20/15)
-Score is total thrusters

Thursday 28th September

Posted on 27th September 2017 by Chris Cummins

Skill/Strength

Handstand Progressions

Spend 15 Minutes working handstand progressions

WOD

4 Rounds
1 Minute ME Wall Balls
30s Rest
1 Minute Burpee Box Overs (Step or Jump – 24/20″)
30s Rest

Wednesday 27th September

Posted on 26th September 2017 by Chris Cummins

Skill/Strength

For 20 Minutes (Not AMRAP – Just steady pace)

15 KB Side Bends each side
50m Single KB Overhead Carry (25m Each Side)
15 V Ups
45s Hollow Hold
50m Single KB Front Rack Carry (25m Each Side)

WOD

For Time
100 Barbell Lunges (20/15)

-Bar to start from the ground, to be power cleaned and pressed overhead on to the back rack.
-50 Reps each leg, alternate legs (Not walking lunges)
-DO NOT RUSH, make sure reps are quality. Be steady and methodical!

Tuesday 26th September

Posted on 25th September 2017 by Chris Cummins

Skill/Strength

Overhead Squat
A) Movement Breakdown
B) 5 Reps Every 2 Minutes x 10 Sets
-Increase weight each set to a heavy set of 5

WOD

21 – 15 – 9
STOH (42.5/30kg)
Pull Ups
-8 Minute Cap

Monday 25th September

Posted on 24th September 2017 by Chris Cummins

Skill/Strength

Floor Press
A) Movement Breakdown
B) 5 x 5
-Strict 1s Pause with elbows on the floor

WOD

AMRAP 10

3, 6, 9, 12 etc

KB Swings
KB Facing Burpees
*30 Double Unders after each set

32/24kg

Saturday 23rd September

Posted on 22nd September 2017 by Chris Cummins

Skill/Strength

Shoulder Press
10 Minutes to accumulate max reps shoulder press (30/20kg)
Each break in reps = 10 burpees then a 200m run

WOD

3 RFT
800m Run
400m Sandbag Carry (7.5kg)
200m plate carry (15kg/10kg)
50 Air Squats

Friday 22nd September

Posted on 21st September 2017 by Chris Cummins

Skill/Strength

5 x 500m Row
3 min rest between sets
record fastest and slowest sets

WOD

AMRAP 3

Sit Ups
(Hands to floor behind head, hands to FLOOR in front of toes)

Thursday 21st September

Posted on 20th September 2017 by Chris Cummins

Skill/Strength

No Contact Muscle Snatch
A) Movement Breakdown
B) Spend 10 Minutes Practicing the movement

WOD

A) Tabata
Muscle Snatch (35/25)

B) Tabata
Down Ups

Wednesday 20th September

Posted on by Chris Cummins

Skill/Strength

Back Squat
5 x 5 (2.5/5kg heavier than previous back squat session)
-Same weight all sets

WOD

21-15-9
DB Snatch Right
DB Snatch Left
DB STOH Right
DB STOH Left
(22.5/15)