Workout of the Day

  • Friday 1st December

    Posted on 30th November 2017 by Chris Cummins

    Skill/Strength

    Single DB shoulder press
    4 x 8/side
    *Keep a KB in front rack for non working side

    Rest 1 minute between sides

    WOD

    Cindy
    AMRAP 20
    5 Pull Ups
    10 Push Ups
    15 Squats

  • Thursday 30th November

    Posted on 29th November 2017 by Chris Cummins

    Skill/Strength

    Power Clean
    A) Movement breakdown
    B) Heavy Single

    WOD

    Performed @ ~50% of heavy single

    EMOM
    1 Power Clean + 1 Burpee
    -Add 1 rep of each exercise every minute until you can’t complete the required amount.

  • Wednesday 29th November

    Posted on 28th November 2017 by Chris Cummins

    Skill/Strength

    Tempo Back Squats
    5 x 5
    -3 Second Eccentric
    -1 Second Pause
    -Build weight each set

    WOD

    In 2’s
    5 x 1 Minute rounds each (Alternate Rounds)
    12/9 Cal Row
    AMRAP KB Swings (24/20)

    Score is total KB Swings after all 10 rounds

  • Tuesday 28th November

    Posted on 27th November 2017 by Chris Cummins

    Skill/Strength

    Working in 2’s
    Half Kneeling MB Rotational throw
    5 x 5/side
    -Alternate sets (you go, I go)

    High Box Jumps
    6 x 3
    -Land above squat depth or lower the box

    WOD

    3 RFT
    35 Double Unders
    25 Wall Balls
    15 Pull Ups

  • Monday 27th November

    Posted on 26th November 2017 by Chris Cummins

    Skill/Strength

    DB Front Rack Walking Lunges
    5 x 20 Steps

    WOD

    12-9-6-3-6-9-12
    STOH (50/35)
    HR Over Bar Burpees
    -15 Min Cap

  • Friday 24th November

    Posted on 23rd November 2017 by Chris Cummins

    Skill/Strength

    4 Rounds
    45s Plank Hold
    20 Alternate Arm V Ups
    45s Single KB FR Hold Right
    20 Hollow Rocks
    45s Single KB FR Hold Left
    20 Tuck Ups

    WOD

    Fran
    21-15-9
    Thrusters (42.5/30)
    Pull Ups
    -12 Min Cap
    -Compare to 13/6/17 results.

  • Thursday 23rd November

    Posted on 22nd November 2017 by Chris Cummins

    Skill/Strength

    Shoulder Press
    5 x 3
    -build weight each set, finish with a heavy 3

    Single Arm DB Row (Standing, bent over)
    3 x 8/side
    -build weight each set

    WOD

    AMRAP 10
    20 Wall Balls
    20 Burpees
    20 Single DB OH Lunges (20/12.5kg)

  • Wednesday 22nd November

    Posted on 21st November 2017 by Chris Cummins

    Skill/Strength

    Toes Through Rings -Perform 2-3 Sets of 75% Max Effort (Not to failure) TTR looking for virtuous movement.

    Toes To Bar -Perform 2-3 Sets of 75% Max Effort (Not to failure) TTB looking for virtuous movement.

    WOD

    21-15-9
    Front Squats (70/45)
    HRPU
    Sit Ups

  • Tuesday 21st November

    Posted on 20th November 2017 by Chris Cummins

    Skill/Strength

    Deadlift
    To 5RM

    WOD

    AMRAP 12
    36 Double Unders
    24 KB Swings (24/20)
    12 Pull Ups

  • Monday 20th November

    Posted on 19th November 2017 by Chris Cummins

    Skill/Strength

    Row 1000m
    Rest 6 Mins
    Row 500m
    Rest 3 Mins
    Row 250m

    WOD

    STOH Power Output
    3 Min AMRAP
    Score = weight x reps

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