Workout of the Day
Tuesday 1st May
Posted on 30th April 2018 by Chris Cummins
Skill/Strength
Superset x 3
Tall Kneeling Filly Press x 8/side
Rest 1:00 after each side
Max Effort Ring Rows
Rest 2:00WOD
5 RFT
50 Double Unders
12 Thrusters (42.5/30)Monday 30th April
Posted on 29th April 2018 by Chris Cummins
Skill/Strength
Deadlift
Build to a heavy single with a double overhand grip.WOD
27-21-15-9
Deadlifts (80/50kg – Any Grip)
HR Push UpsSaturday 28th April
Posted on 27th April 2018 by Chris Cummins
Saturday Morning Madness
Friday 27th April
Posted on 26th April 2018 by Chris Cummins
Skill/Strength
Superset x 3
10 x RFESS/side
50m Walking Lunge
Rest 2:00WOD
For Time
1500m Row
50 KB Swings (32/24)
30 C2B Pull UpsThursday 26th April
Posted on 25th April 2018 by Chris Cummins
WOD
EMOM 40
1) 20/15 Cal Row
2) 15 Wall Balls
3) 10 Burpees
4) RestWednesday 25th April
Posted on 24th April 2018 by Chris Cummins
Skill/Strength
Superset x 4
Pendlay Row x 8/8/6/6
Rest 30s
Max Effort UB Push Ups
Rest 2:00
-Focus on quality with the push ups over total reps.WOD
AMRAP 12
10-20-30-40-50-60-70 Etc
Double unders
Air SquatsTuesday 24th April
Posted on 23rd April 2018 by Chris Cummins
Skill/Strength
Front Squat to a box
Build to a heavy set of 3 with a 2s pause on a box that’s set up at parallel.WOD
3 RFT
400m Run
12 DB Snatch
12 Single DB OH Lunges (6 each arm, alternating legs)
12 Burpees
-22.5/15kgMonday 23rd April
Posted on by Chris Cummins
Skill/Strength
Power Clean
Spend 10 – 15 minutes practising technique and building to a heavy set of 2 (Doesn’t need to be touch and go)WOD
20-15-10-5
Power Cleans
Push Press
-50/35kgSaturday 21st April
Posted on 21st April 2018 by Chris Cummins
Happy Birthday BEEF!
Join us for a birthday WOD @ 10am
Friday 20th April
Posted on 19th April 2018 by Chris Cummins
Skill/Strength
15 Mins to build to a heavy set of 3 Floor Press with a strict 2s pause elbows on the floor.
WOD
AMRAP 12
10 DB STOH Right (22.5/15)
10 Burpees over DB
10 DB STOH Left
10 Burpees over DB