Workout of the Day

  • Thursday 19th April

    Posted on 18th April 2018 by Chris Cummins

    Skill/Strength

    Spend 10 – 15 Minutes working on pull up progressions.
    -If you have kipping pull ups work on efficiency and progressing towards virtuous movement in the butterfly C2B.

    WOD

    ‘Helen’
    3 RFT
    400m Run
    21 KB Swings (24/16)
    12 Pull Ups

  • Wednesday 18th April

    Posted on 17th April 2018 by Chris Cummins

    Skill/Strength

    Back Squat
    20 Mins to build to a heavy single with a tempo of 3,1,X,1

    WOD

    3RFT
    100m Lunge Walk (2 x laps of gym)
    15 Burpee Box Jump Overs (24″)

  • Tuesday 17th April

    Posted on 16th April 2018 by Chris Cummins

    Skill/Strength

    Running/Rowing intervals
    Row 500m
    +
    Rest 1:00
    +
    Run 400m
    +
    Rest 1:00

    X 5 Rounds

    Buyout

    AMRAP 5
    Push Ups
    -Every break in reps = 10 Double Unders

  • Monday 16th April

    Posted on 15th April 2018 by Chris Cummins

    Skill/Strength

    Superset x 4
    12 DB Strict Press
    +
    Max UB Strict Pull Ups
    -Rest 2:00
    -build weight each set on the strict press if possible

    WOD

    For Time
    50 Wall Balls
    50 DB Snatch (22.5/15)
    50 Burpees
    -15 Min Cap

  • Saturday 14th April

    Posted on 13th April 2018 by Chris Cummins

    Skill/Strength

    Buddy up – In 2’s
    Hang Power Clean
    12 Mins to build to a heavy single

    WOD

    For Time in 2’s
    50-40-30-20-10
    Hang Power Clean
    Back Squat
    Pull Ups
    -42.5/30kg

  • Friday 13th April

    Posted on 12th April 2018 by Chris Cummins

    Skill/Strength

    In 15 Mins build to a heavy set of 3 Push Press

    WOD

    4 RFT
    15 Push Press (50/35kg)
    15 KB Swings (32/24kg)

  • Thursday 12th April

    Posted on 11th April 2018 by Chris Cummins

    Skill/Strength

    5 x 8 Box Squats
    -Build weight each set
    -Strict 2s pause on the box

    WOD

    21-15-9
    Deadlifts (90/55kg)
    Over Bar Burpees
    *Run 400m after each set, including last one.

  • Wednesday 11th April

    Posted on 10th April 2018 by Chris Cummins

    Skill/Strength

    Spend 10 Mins practising TTB and finding an appropriate scale for WOD

    WOD

    4 Rounds

    2 Mins Max Cal Row
    Rest 30s
    2 Mins to perform 1 Max UB Set of TTB
    Rest 30s

    -Score is total cals + total TTB across all 4 rounds

  • Tuesday 10th April

    Posted on 9th April 2018 by Chris Cummins

    Skill/Strength

    Single Arm Row (knee and hand on box – 2s pause @ top of each rep) x 8/side
    -Rest 1:00
    ME UB Push Ups with GREAT mechanics
    -Rest 2:00

    WOD

    AMRAP 12
    20 Single DB Clean and Jerks (22.5/15 – 10 Right arm + 10 Left Arm)
    40 Double Unders

  • Monday 9th April

    Posted on 8th April 2018 by Chris Cummins

    Skill/Strength

    Build to a heavy set of 3 Sumo Deadlifts
    -NOT TnG
    -NO belt

    WOD

    3 RFT
    50 Air Squats (To a wall ball)
    400m Run

← Older posts Newer posts →

Get in touch
for your free fundamentals course