Workout of the Day

Monday 8th January

Posted on 7th January 2018 by Chris Cummins

Skill/Strength

Barbell Lunges
4 x 8/leg (alternate legs)
-Same weight each set
-Rest 2:00 between sets

WOD

AMRAP 12
35 Double Unders
15 STOH (40/25)
10 Over Bar Burpees

Friday 5th January

Posted on 4th January 2018 by Chris Cummins

Skill/Strength

Paused Strict Pull Ups

5 x Sets of Max Rep Paused pull ups.
-Pause as high as possible. Preferably C2B. If not, Chin over bar.

WOD

AMRAP 10
10,20,30,40,50 etc
Burpee Box Jump Overs (24/20)
DB Snatch (22.5/15)

Thursday 4th January

Posted on 3rd January 2018 by Chris Cummins

Skill/Strength

Half Kneeling DB shoulder Press
4 x 10/side
-Rest 2 Mins between sets

WOD

AMRAP 4
10 Thrusters
10 Pull Ups

AMRAP 4
10 FR Lunges
10 HRPU

AMRAP 4
10 STOH
10 TTB

-42.5/30kg
-1 Running clock, no rest periods. Start each AMRAP from scratch and score all 3 separately.

Wednesday 3rd January

Posted on 2nd January 2018 by Chris Cummins

Skill/Strength

Hang Squat Clean
A) Movement Breakdown
B) Build to heavy 2

WOD

For Time (12 Min Cap)
A) 60 Over Bar Burpees
B) 30 Hang Sq Cleans (60/40)

Tuesday 2nd January

Posted on 1st January 2018 by Chris Cummins

Skill/Strength

Tempo Back Squats
5 x 3
-2 Second Eccentric
-1 Second Pause

WOD

AMRAP 6
15 Wall Balls
30 Double Unders

Rest 2 Mins

AMRAP 6
15 Cal Row
15 KB Swings (24/20)