Workout of the Day

Friday 6th April

Posted on 5th April 2018 by Chris Cummins

Skill/Strength

Superset x 4
Goblet Squat x 8
50m Lunge Walk
Rest 2:00

WOD

3 RFT
10 Single KB Thrusters/side (20/16kg)
10 Burpees over the KB

Thrusday 5th April

Posted on 4th April 2018 by Chris Cummins

Skill/Strength

Clean and Jerk
Spend 20 – 30 minutes practising and building weight to a heavy single C&J.

WOD

‘Grace’
For Time
30 C&J (62.5/42.5)

Wednesday 4th April

Posted on 3rd April 2018 by Chris Cummins

Skill/Strength

Superset x 4
Single Arm DB Z Press x 8/side
Rest 1:00
Max Effort Ring Rows @ 2,0,2,0
Rest 1:00

WOD

For Time in 2’s
(both partners working at the same time, on different exercises)
50-40-30-20-10
Cal Row
Sit ups
-Teams only have one rower and one abmat

For example
Partner A rows 50 cals while B does 50 sit ups
then Partner A does 40 sit ups while B does 40 cal row
etc etc.

Tuesday 3rd April

Posted on 2nd April 2018 by Chris Cummins

Skill/Strength

Front Squat
In 15 Mins
Build to a heavy single with a 2s Pause in the bottom.
-Where possible, no belt of lifters for this.

WOD

AMRAP 12
12 Wall Balls (9/6)
9 Burpees
6 C2B Pull Ups

Monday 2nd April

Posted on 1st April 2018 by Chris Cummins

Mysterious Beef Hero WOD

Turn up to the class for coach beef to reveal further details.