Workout of the Day

  • Thursday 14th December

    Posted on 13th December 2017 by Chris Cummins

    Skill/Strength

    Split Jerks
    A) Movement breakdown
    B) Build to a heavy set of 2, making sure that you are able to re rack the weight between reps.

    WOD

    3 RFT
    21 Back Squats (60/40 kg – Bar to be taken from the ground)
    15 Over Bar Burpees
    9 CTB Pull Ups

  • Wednesday 13th December

    Posted on 12th December 2017 by Chris Cummins

    Skill/Strength

    Deadlift Waves
    3,2,1,3,2,1
    -Build weight so that the 2 is heavier than the 3, and the 1 is heavier than the 2. Then drop back but increase the weight so that the second wave is heavier than the first with the aim for the final set to be a heavy single

    WOD

    AMRAP 12
    20 Single KB FR Lunge Right arm
    50m Single KB FR Carry Right arm
    20 Single KB FR Lunges Left arm
    50m Single KB FR Carry Left arm

  • Tuesday 12th December

    Posted on 11th December 2017 by Chris Cummins

    WOD

    EMOM 40
    A) 250/200m Row
    B) 10 Burpees
    C) 15 Wall Balls
    D) Rest

  • Monday 11th December

    Posted on 10th December 2017 by Chris Cummins

    Skill/Strength

    KB Bulgarian Split Squat (RFESS)
    4 x 8 Each Leg
    -Building weight each set to a heavy 8
    -2 x KB’s in FR Position

    WOD

    AMRAP 4
    Down Ups
    -Rest 2
    AMRAP 3
    Air Squats
    -Rest 1
    AMRAP 2
    Double Unders

  • Friday 8th December

    Posted on 7th December 2017 by Chris Cummins

    Skill/Strength

    20 mins – Steady pace
    5 Wall Walks
    50m KB Suitcase Carry/side
    20 Alt Arm V Ups

    WOD

    21-15-9
    DB Snatch Each Side (22.5/15)
    Sit Ups
    Lunges Each Side (22.5/15 held with both hands under the chin)

  • Thursday 7th December

    Posted on 6th December 2017 by Chris Cummins

    Skill/Strength

    Z Press
    4 x 6
    -Build weight

    WOD

    1 Minute Max Cal Row
    1 Minute Rest
    1 Minute Max Double Unders
    1 Minute Rest
    x 4 Rounds
    Score is total cal x total DU. (if doing single unders, first divide by 3 then x cals).

  • Wednesday 6th December

    Posted on 5th December 2017 by Chris Cummins

    Skill/Strength

    Hang Power Snatch
    A) Movement breakdown
    B) 5 x 3 Hang P Snatch
    -Build weight each set

    WOD

    AMRAP 7
    3 Hang P Snatch (42.5/30)
    6 HRPU
    9 Air Squats

  • Tuesday 5th December

    Posted on 4th December 2017 by Chris Cummins

    Skill/Strength

    Single Leg DB Deadlifts
    4 x 8/side
    -Build weight

    WOD

    In 2’s
    4 Rounds
    500m Row
    15 Box Jump Overs (30/24)
    15 Wall Balls

    -Alternate exercises. (A does the row, B does the BJO, A does the WB… carry on in this fashion until all 4 rounds are complete).

  • Monday 4th December

    Posted on 3rd December 2017 by Chris Cummins

    Skill/Strength

    Pull Ups
    -Spend 10-15 working on pull ups.
    -Strict or kipping, whichever you’d prefer to practice.
    -Perform at least 5 working sets.

    WOD

    AMRAP 14
    6 Thrusters (42.5/30)
    6 Burpees
    6 KB Swings (32/24)

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