Workout of the Day

  • Monday 9th October

    Posted on 8th October 2017 by Chris Cummins

    Skill/Strength

    RDL
    Build to a 5RM
    -Plates NOT touching floor between reps
    -Strict 3s eccentric on each rep

    WOD

    AMRAP 12 in 2’s
    1000m Row
    3 Rounds
    Partner A Performs 15 burpees while partner B holds a wall sit
    Partner B Performs 15 burpees while partner A holds a wall sit
    Remaining time AMRAP
    Wall Balls
    *Wall ball reps can only be performed while resting partner is hanging from the rig with both feet off the floor

  • Saturday 7th October

    Posted on 6th October 2017 by Chris Cummins

    Skill/Strength

    Single KB OH Box Step Ups

    Build to 10RM Each Side (20″)

    WOD

    AMRAP 20 in 3’s
    (Alternate Full Rounds)
    12/9 Cal Row
    12 Sandbag FR Lunges
    12 Sandbag Facing Burpees
    -22.5/15kg Sandbag

  • Friday 6th October

    Posted on 5th October 2017 by Chris Cummins

    Skill/Strength

    Snatch High Pull
    A) Movement breakdown
    B) Heavy set of 5

    WOD

    21-15-9
    Front Squats (70/45 – from the floor)
    400m Run between rounds

  • Thursday 5th October

    Posted on 4th October 2017 by Chris Cummins

    Skill/Strength

    Pull Ups
    Kipping Progressions
    -Strict/Jumping/Kip Swings/Kipping/Butterfly
    -Perform 3-5 Sets of kipping pull ups, looking for virtuous movement as opposed to max reps.

    WOD

    AMRAP 10 in 2’s
    10/8 Cal Row
    10 STOH (50/35)

    -Alternate full rounds

  • Wednesday 4th October

    Posted on 3rd October 2017 by Chris Cummins

    Skill/Strength

    Hang Squat Clean
    A) Movement breakdown
    B) To heavy single

    WOD

    AMRAP 8
    1,2,3,4,5 etc
    Hang Sq Cleans (60/40)
    Over Bar Burpees

  • Tuesday 3rd October

    Posted on 2nd October 2017 by Chris Cummins

    Skill/Strength

    20 Minute Time Cap

    Shoulder Press
    A) Heavy Single
    B) 10 Reps @ 80%

    Supine Pull Ups
    3 x ME

    WOD

    For Time (10 min cap)
    200m Run
    100 Double Unders
    50 DB Snatch (22.5/15)
    100 Double Unders
    200m Run

  • Monday 2nd October

    Posted on 1st October 2017 by Chris Cummins

    Skill/Strength

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

    WOD

    AMRAP 12
    15 Wall Balls
    15 MB Sit Ups
    15 KB Swings (24/20)
    30 Double Unders

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