Workout of the Day

  • Saturday 30th December

    Posted on 29th December 2017 by Chris Cummins

    WOD

    Barbara
    5 Rounds (Resting 3 minutes between each round)
    20 Pull Ups
    30 Push Ups
    40 Sit Ups
    50 Squats
    -Include rest periods in total time

  • Friday 29th December

    Posted on 28th December 2017 by Chris Cummins

    WOD

    For Time
    21 Back Squats
    21 Over Bar Burpees
    15 Front Squats
    15 Over Bar Burpees
    9 Thrusters
    9 Over Bar Burpees

    8 Minutes Rest

    9 Over Bar Burpees
    9 Thrusters
    15 Over Bar Burpees
    15 Front Squats
    21 Over Bar Burpees
    21 Back Squats

    -50/35kg
    -Include 8 Minute rest period in final time

  • Thursday 28th December

    Posted on 27th December 2017 by Chris Cummins

    Skill/Strength

    Overhead Squat Tekkers

    WOD

    Josh
    21 OHS (42.5/30)
    42 Pull Ups
    15 OHS
    30 Pull Ups
    9 OHS
    18 Pull Ups

  • Wednesday 27th December

    Posted on 26th December 2017 by Chris Cummins

    Skill/Strength

    Power Clean Tekkers

    WOD

    Wittman
    7 Rounds For Time
    15 KB Swings (24/16)
    15 Power Cleans (42.5/30)
    15 Box Jumps (24/20)

  • Friday 22nd December

    Posted on 21st December 2017 by Chris Cummins

    Skill/Strength

    4 x 20 DB Push Press

    -5s pause overhead after rep 5/10/15 and 20.

    WOD

    In 2’s (Alternate Full Rounds)
    5 Synchro Down Ups
    10 Alternate DB Snatch
    50ft Single DB OH Lunge
    10 Alternate DB Snatch

    22.5/15kg

  • Thursday 21st December

    Posted on 20th December 2017 by Chris Cummins

    Skill/Strength

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

    WOD

    2 Min Max Cal Row
    Rest 1
    2 Min Max Burpees
    Rest 1
    2 Min Max Jumping Lunges
    Rest 1
    2 Min Max Wall Balls
    Rest 1
    2 Min Max Double Unders

    -Scored Separately

  • Wednesday 20th December

    Posted on 19th December 2017 by Chris Cummins

    Skill/Strength

    Handstand Push Ups
    Spend 10-15 Minutes working HSPU progressions.

    If comfortable with HSPU perform 5 ME Sets

    WOD

    For Time
    40 Box Jump Overs (24/20)
    20 KB Swings (32/24)
    30 Box Jump Overs
    15 KB Swings
    20 Box Jump Overs
    10 KB Swings
    10 Box Jump Overs
    5 KB Swings

  • Tuesday 19th December

    Posted on 18th December 2017 by Chris Cummins

    Skill/Strength

    Single Leg DL (Barbell)
    4 x 8/side
    -Build weight each set

    WOD

    AMRAP 15 in 2’s
    1000m Row (Split 500m/500m)
    30 Over Bar Burpees (Split 15/15)
    30 Pull Ups (Split 15/15)

  • Monday 18th December

    Posted on 17th December 2017 by Chris Cummins

    Skill/Strength

    4 Rounds
    45s Double KB FR Hold
    20 MB Sit Ups
    45s Hollow Hold
    20 Tuck Ups

    WOD

    Karen
    For Time
    150 Wall balls (9/6)

  • Friday 15th December

    Posted on 14th December 2017 by Chris Cummins

    Skill/Strength

    Superset x 3
    Tall Kneeling DB Arnold Press x 8
    Single Arm Ring Row x 8
    -Rest 2 mins between sets
    -Aim to build weight/increase difficulty each set.

    WOD

    Death By Thrusters (50/35)

    -An ascending EMOM of thrusters, starting with 1 in the first minute, 2 in the second, 3 in the third and so on. -Workout is over when you cannot complete the required amount unbroken.

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