Workout of the Day

  • Thursday 1st February

    Posted on 31st January 2018 by Chris Cummins

    WOD

    AMRAP 7
    3 Pull Ups
    6 Push Press (42.5/30)
    9 Front Squats (42.5/30)

    Rest 3

    AMRAP 7
    12 Jumping Lunges
    15 Burpees
    18 KB Swings (24/20)

    Rest 3

    AMRAP 7
    21 Push ups
    24 Air Squats
    27 Double Unders

  • Wednesday 31st January

    Posted on 30th January 2018 by Chris Cummins

    Skill/Strength

    Push Jerk
    A) Movement breakdown
    B) 5 x 5
    -Build weight each set

    WOD

    AMRAP 8
    15 KB Swings (24/20)
    50 Double Unders

  • Tuesday 30th January

    Posted on 29th January 2018 by Chris Cummins

    Skill/Strength

    Hang Power Clean
    A) Movement breakdown
    B) To 3RM

    WOD

    21-15-9
    Hang Power Cleans (60/40)
    Over bar burpees
    -10 min cap

  • Monday 29th January

    Posted on 28th January 2018 by Chris Cummins

    Skill/Strength

    Superset x 4
    8 RDLs
    50m Lunge Walk
    -Rest 2:00

    WOD

    3 RFT
    15 Thrusters (42.5/30)
    12 Box Jumps (24/20)
    9 Pull Ups
    6 Over Bar Burpees
    -15 Min Cap

  • Saturday 27th January

    Posted on 26th January 2018 by Chris Cummins

    Saturday Morning Madness

  • Friday 26th January

    Posted on 25th January 2018 by Chris Cummins

    Skill/Strength

    Toes To Bar
    A) Progressions
    B) Perform 3-4 submaximal sets working on efficieny and positioning.

    WOD

    AMRAP 12
    7 Front Squats (60/40)
    7 Over Bar Burpees
    7 TTB

  • Thursday 25th January

    Posted on 24th January 2018 by Chris Cummins

    Skill/Strength

    Push Press
    A) To 6RM
    B) 3 x 6 @ 10-15kg less than A

    WOD

    4 RFT
    25 Wallballs
    25 Sit Ups

  • Wednesday 24th January

    Posted on 23rd January 2018 by Chris Cummins

    Skill/Strength

    Two Parts

    A) Establish a max UB set of double unders OR spend 5 – 10 minutes practicing.
    B) Perform 3-5 Sets of 5 Ball Slams with 1:00 Rest between sets.

    WOD

    Alternate sets of 2 mins for 20 mins.
    A) Row for 2 mins
    B) 2 Mins to complete 15 burpees

    -Keep alternating stations every 2 minutes for 20 minutes (5 sets of each station)
    -Burpee stations is active rest, the effort is the Row.
    -Record distance covered after 20 mins. Set 20 mins on main clock not on the rower.

  • Tuesday 23rd January

    Posted on 22nd January 2018 by Chris Cummins

    Skill/Strength

    3 Sets
    20 Sit Ups
    20 Hollow Rocks
    Max Effort Plank (20/15kg plate)
    -Move straight from movement to movement, then rest 2:00 after the plank before beginning the next round.

    WOD

    13.2
    AMRAP 10
    5 STOH
    10 Deadlifts
    15 Box Jumps
    -52kg/35kg

  • Monday 22nd January

    Posted on 21st January 2018 by Chris Cummins

    Skill/Strength

    Box Squat
    4 x 8
    -Same weight all sets

    WOD

    ‘18.0’
    21-15-9
    DB Snatch (22.5/15)
    Burpees over DB

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