Workout of the Day

  • Saturday 18th November

    Posted on 17th November 2017 by Chris Cummins

    Saturday Morning Team WOD

    Turn up and see what today has in store!

  • Friday 17th November

    Posted on 16th November 2017 by Chris Cummins

    Skill/Strength

    Bulgarian Split Squat (RFESS)
    4 x 8 Each Leg
    -Same weight all sets
    -90s Rest between sets

    WOD

    AMRAP 15
    30 Wall Balls
    20 DB Snatch (22.5/15)
    10 TTB

  • Thursday 16th November

    Posted on 15th November 2017 by Chris Cummins

    Skill/Strength

    Hang Squat Cleans
    A) Movement Breakdown
    B) Every 90s x 5 Sets
    3 Hang Squat Cleans
    Build weight each set, aim for the last set to be the heaviest 3 you could manage.

    WOD

    AMRAP 9
    2,4,6,8,10 etc…
    Hang Sq Clean (60/40)
    Over Bar Burpee
    Box Jumps

  • Wednesday 15th November

    Posted on 14th November 2017 by Chris Cummins

    Skill/Strength

    Pendlay Row
    5 x 6
    -Strict 2s Pause at top
    -Build weight over the sets

    WOD

    For Time
    50 Double Unders
    40 Air Squats
    30 Burpees
    50m Lunge Walk
    30 Burpees
    40 Air Squats
    50 Double Unders
    -15 Min Cap

  • Tuesday 14th November

    Posted on 13th November 2017 by Chris Cummins

    Skill/Strength

    Ring Dips
    – Perform 5 ME Sets of Ring Dips
    – Pick an appropriate scale for a rep range between 5 – 15 Reps per set
    – Scales – Box Dips/Ring Dips feet on floor > Jumping Ring Dips > Banded Ring Dips > Ring Dips

    WOD

    For Time in 2’s
    21-15-9
    Thrusters (42.5/30)
    Calorie Row
    – Both partners to complete all reps of both exercises, only 1 working at a time. Partner A completes 21 thrusters, then Partner B completes 21 thrusters, then Partner A completes 21 Calories, then Partner B completes 21 Cals, then A does 15 thrusters, etc etc..

  • Monday 13th November

    Posted on 12th November 2017 by Chris Cummins

    Skill/Strength

    Barbell Reverse Lunges
    5 x 8/leg (Alternate legs)

    -Build weight until you find a weight that feels HEAVY but doable with good positioning and control.

    WOD

    AMRAP 12
    20 KB Swings (24/20)
    15 Pull Ups
    20 Single DB STOH (10/side – 20/12.5kg)

  • Friday 10th November

    Posted on 9th November 2017 by Chris Cummins

    Skill/Strength

    Power Snatch
    A) Movement breakdown
    B) In 15 Minutes build to a heavy 2 (Touch and go). When you max out in the complex carry on to a heavy single.

    WOD

    ‘Randy’
    For Time
    75 Power Snatches (35/25)
    -12 Min Cap

  • Thursday 9th November

    Posted on 8th November 2017 by Chris Cummins

    Skill/Strength

    Single DB Shoulder Press in a half kneel
    4 x 8/side
    -Build weight each set

    WOD

    AMRAP 12
    15 KB Swings
    12 STOH (50/35)
    9 Toes To Bar

  • Wednesday 8th November

    Posted on 7th November 2017 by Chris Cummins

    WOD

    AMRAP 15 in 2’s
    Max Distance Row
    -Resting partner must have 2 x KB’s in a front rack hold. (20/16’s)

    Rest 5 Minutes

    AMRAP 10 in 2’s
    10 Synchro Down Ups
    10 Alternate Box Jumps (24/20)

  • Tuesday 7th November

    Posted on 6th November 2017 by Chris Cummins

    Skill/Strength

    Tempo Back Squats
    5 x 5
    -3 Second Eccentric
    -2 Second Pause
    -Build weight each set

    WOD

    For Time (15 Min Cap)
    20 Wall Balls
    30 Jumping Lunges
    20 Wall Balls
    30 HR Push Ups
    20 Wall Balls
    30 Sit Ups
    20 Wall Balls
    30 Burpees

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