Workout of the Day

  • Friday 20th October

    Posted on 19th October 2017 by Chris Cummins

    Skill/Strength

    A) 5 Sets to accumulate max rep strict pull ups
    -Rest 1 Min between sets

    B) 5 Sets to accumulate max rep push ups
    -Rest 1 Min between sets.

    WOD

    For Time
    15-12-9
    Thrusters (50/35)
    Over Bar Burpees

  • Thursday 19th October

    Posted on 18th October 2017 by Chris Cummins

    Skill/Strength

    Clean
    A) Movement breakdown
    B) Build to a heavy single clean (can be power or sq)

    WOD

    5 RFT
    10 Cleans (50/35)
    10 Wall Balls (9/6)
    10 TTB

  • Wednesday 18th October

    Posted on 17th October 2017 by Chris Cummins

    Skill/Strength

    A) 12 Mins to build to heavy 2 Back Squat
    B) 12 Mins to build to heavy 2 Deadlift

    WOD

    AMRAP 8
    10 DB Snatch
    10 DB Overhead Lunge
    10 HRPU

    -(22.5/15kg)

  • Tuesday 17th October

    Posted on 16th October 2017 by Chris Cummins

    Skill/Strengt

    Partner Row
    5km
    -Split into 500m bouts

    WOD

    For Reps (Scored separately)
    A) 1 Minute Max Effort Burpees to plate
    1 Minute Rest
    B) 1 Minute Max Effort Double Unders
    1 Minute Rest
    C) 1 Minute Max Effort Jumping Lunges

  • Monday 16th October

    Posted on 15th October 2017 by Chris Cummins

    Skill/Strength

    Thruster
    5 x 3 Reps – Building to a heavy set of 3

    WOD

    AMRAP 15
    6 C2B Pull Ups
    12 Sit Ups
    18 Air Squats

  • Saturday 14th October

    Posted on 13th October 2017 by Chris Cummins

    Skill/Strength

    GVT Back Squats
    10 x 10 @ ~50% 1RM
    60s Rest

    WOD

    In 2’s
    2 x 1k Runs
    2 x 1k Runs with 7.5kg sandbag
    2 x 1k Runs

  • Friday 13th October

    Posted on 12th October 2017 by Chris Cummins

    Skill/Strength

    Double Unders
    Go through DU progressions, and perform some practice sets. Take a score on theĀ  board for a max unbroken set of DU’s.

    WOD

    10 RFT (15 min cap)
    4 KB Swings (32/24)
    6 Burpees
    8 Wall Balls

  • Thursday 12th October

    Posted on 11th October 2017 by Chris Cummins

    Skill/Strength

    3 Rounds
    20 Hollow Rocks
    50m Single KB FR Carry Right Arm
    20 Tuck Ups
    50m Single KB FR Carry Left Arm
    20 V- Ups
    1 Min Plank

    WOD

    5 RFT
    200m Run
    15 C2B Pull Ups

  • Wednesday 11th October

    Posted on 10th October 2017 by Chris Cummins

    Skill/Strength

    Toes To Bar Progressions
    -Perform 3-5 Sets of TTB looking for virtuous movement as opposed to max reps.

    WOD

    For Time
    50 Thrusters (50/35)
    Every Break in reps = 5 Down Ups
    -10 min cap

  • Tuesday 10th October

    Posted on 9th October 2017 by Chris Cummins

    Skill/Strength

    Push Jerk
    A) Movement Breakdown
    B) Built to a 2RM

    WOD

    3 Rounds for total reps
    1 Minute Box Jump Overs (24/20)
    1 Minute STOH (42.5/30)
    1 Minute MB Sit Ups
    -20s changeover between stations

     

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