Workout of the Day

  • Wednesday 1st November

    Posted on 31st October 2017 by Chris Cummins

    Skill/Strength

    Z Press
    4 x 8 Reps
    -Build weight each set

    WOD

    3 RFT
    20 Russin KB Swings (32/24)
    40 Air Squats
    20 Down Ups

  • Tuesday 31st October

    Posted on 30th October 2017 by Chris Cummins

    Skill/Strength

    Toes To Bar
    -Perform 3 Sets of 75% Max Effort (Not to failure) TTB looking for virtuous movement.

    Ring Rows
    -Perform 3 Max Effort sets of ring rows (adjust foot position to increase/decrease difficulty)

    WOD

    AMRAP 9
    9 Thrusters (42.5/30)
    35 Double Unders

     

  • Monday 30th October

    Posted on 29th October 2017 by Chris Cummins

    Skill/Strength

    Bulgarian Split Squat (RFESS)
    4 x 8 Each Leg
    -Building weight each set to a heavy 8

    WOD

    AMRAP 12 in 2’s (Alternate Rounds)
    15/12 Cal Row
    50m Walking Lunge

  • Saturday 28th October

    Posted on 27th October 2017 by Chris Cummins

    Saturday Morning Team WOD

  • Friday 27th October

    Posted on 26th October 2017 by Chris Cummins

    Skill/Strength

    Squat Clean thruster (Cluster)
    A) Movement Breakdown
    B) Build to a heavy single

    WOD

    A) AMRAP 5
    2,4,6,8 etc
    Box Jump Overs (24/20)
    Sandbag Front Squats (22.5/15)

    Rest 3

    B) AMRAP 5
    2,4,6,8 etc
    Cal Row
    DB Snatch (22.5/15)

  • Thursday 26th October

    Posted on by Chris Cummins

    Skill/Strength

    HSPU Progressions – Spend 20 minutes working on HSPU

    WOD

    AMRAP 10
    3 Deadlifts (80/50)
    6 Over Bar Burpees
    9 Air Squats

  • Wednesday 25th October

    Posted on 24th October 2017 by Chris Cummins

    Skill/Strength

    Heaving Snatch Balance
    A) Movement breakdown
    B) 5 x 3 @ increasing weights to a heavy 3. NOT maximal.
    *If no overhead squats, work overhead squats at a light weight

    WOD

    3 Rounds
    1 Minute Max Effort STOH (42.5/30)
    1 Minute Max Effort Double Unders
    1 Minute Rest

    -Score total reps for each movement separately.

  • Tuesday 24th October

    Posted on 23rd October 2017 by Chris Cummins

    Skill/Strength

    Tempo Back Squats
    5 x 5
    -3 Second Eccentric
    -3 Second Pause
    -Heavy as poss, all 5 sets at same weight

    WOD

    AMRAP 12
    20 Front Rack Lunges (42.5/30kg – 10 E/L)
    20 Wall Balls
    20 Sit Ups

  • Monday 23rd October

    Posted on 22nd October 2017 by Chris Cummins

    Skill/Strength

    3 Rounds
    1 Minute Hollow Hold
    1 Minute Upside down KB Get Ups Right
    1 Minute Alternate Arm V-Ups
    1 Minute Upside down KB Get Ups Left
    1 Minute Rest

    WOD

    AMRAP 7

    15 KB Swings (32/24kg)
    10 Burpees

  • Saturday 21st October

    Posted on 20th October 2017 by Chris Cummins

    Saturday morning team WOD

    Details to be revealed in class.

     

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