Workout of the Day

Tuesday 19th September

Posted on 18th September 2017 by Chris Cummins

Skill/Strength

Strict Pull Ups
5 x Max Effort
-Rest 90s Between sets
-Scale to Seated Pull Ups

WOD

3 Rounds For Time
25 Wall Balls
25 Sit Ups
25 KB Swings (32/24)

Monday 18th September

Posted on 17th September 2017 by Chris Cummins

Skill/Strength

Power Clean + Push Press/Jerk
A) Movement Breakdown
B) In 12 Minutes build to heavy set of 5 TnG C&J

WOD

AMRAP 10 in 2’s (Alternate Rounds)
15 Cal Row
12 Burpees
9 C&J (50/35)

Saturday 16th September

Posted on 15th September 2017 by Chris Cummins

Happy birthday IVT.

That is all….

Friday 15th September

Posted on 14th September 2017 by Chris Cummins

Skill/Strength

Squat Clean
A) Movement breakdown
B) Heavy Single

WOD

AMRAP 9
3 Squat Cleans (60/40)
6 HRPU
9 Burpees

Thursday 14th September

Posted on 13th September 2017 by Chris Cummins

Skill/Strength

A) Toes To Bar Progressions
B) EMOM 10
Odd Minutes- Max Effort Toes To Bar
Even Minutes- 30 Double Unders

WOD

AMRAP 10
1000m Row
Remaining Time AMRAP
35 Double Unders
8 Deadlifts (80/55)

Wednesday 13th September

Posted on 12th September 2017 by Chris Cummins

Skill/Strength

Push Jerk
A) Heavy 3
B) 3 x 3 @ 10kg Less

WOD

3 RFT (15 min cap)

30 DB Snatch (22.5/15)
30 Box Jumps (24/20)
30 Wall Balls (9/7)

Tuesday 12th September

Posted on 11th September 2017 by Chris Cummins

Skill/Strength

Floor Press
6 x 6

WOD

400m Run
15 Thrusters (42.5/30)
20 Over bar burpees
15 Thrusters
400m Run

Monday 11th September

Posted on 10th September 2017 by Chris Cummins

Skill/Strength

For Time
1 Mile Run With 7.5kg Sandbag

Rest 5 Mins

WOD

21-15-9
Front Squats (70/50)
C2B Pull Ups

Saturday 9th September

Posted on 8th September 2017 by Chris Cummins

Skill/Strength

3 Rounds Not for Time

20 Tuck Ups
40s Plank
20 Hollow Rocks
40s Top Plank (Arms straight)
50m Farmers Walk (2 x Heavy objects. KB’s/DB’s/People)

WOD

AMRAP 15 In 2’s
20 Burpees
200m MB Carry (9/6)
-1 Person completes full round while other rests

Friday 8th September

Posted on 7th September 2017 by Chris Cummins

Skill/Strength

Back Squats

5×5
-Aim to go 2.5 – 5kg heavier than 2 weeks ago.

WOD

8 Min AMRAP
2,4,6,8,10 etc
Front Rack Lunges (50/35)
Over Bar Burpees