Workout of the Day

  • Friday 1st June

    Posted on 31st May 2018 by Chris Cummins

    Skill/Strength

    4 Rounds, not for time
    20s-30s Single leg wall sit/side
    50m DB Lunge Walk (Increasing weight as you are able)
    400m Run
    -Go from the wall sits immidiately into the DB Lunge walk, and from the DB Lunge walk immediately into the run. Rest 3:00 after the run before going again.

    Buyout

    Row
    30s on: 30s off x 4
    -Score recorded is LOWEST distance in any one round. Stay on the rower during rest!

  • Thursday 31st May

    Posted on 30th May 2018 by Chris Cummins

    Skill/Strength

    Spend 10 – 15 Mins practising Handstands.
    -Wall Walks
    -Chest facing Holds
    -Kick Ups
    -HS Holds
    -HSPU
    -HS Walks

    WOD

    4 Rounds 1 Min Per Station For Reps
    1) Wall Walks (Chest to floor > Chest to wall)
    2) Rest
    3) Wall Balls
    4) Rest

    Score at the end is total no. of wall walks x total number of wall balls.

  • Wednesday 30th May

    Posted on 29th May 2018 by Chris Cummins

    Skill/Strength

    Single Arm KB Z Press
    5 x 6/side
    -Rest 2:00

    WOD

    21-15-9
    TTB
    Thrusters (42.5/30)

  • Tuesday 29th May

    Posted on 28th May 2018 by Chris Cummins

    Skill/Strength

    Overhead Squat
    -Technique pointers
    -Build in 15 Mins to a 3RM OHS

    WOD

    3 RFT (12 Min Cap)
    10 OHS (40/25)
    20 Burpees Over Bar
    30 Double Unders

  • Friday 25th May

    Posted on 24th May 2018 by Chris Cummins

    Skill/Strength

    Close Grip Bench Press
    To a 3RM
    -Work in groups of 3, build up to 3RM.
    -Position hands so that forearm is vertical.

    WOD

    ‘Half Cindy’
    AMRAP 10
    5 Pull Ups
    10 Push Ups
    15 Squats

  • Thursday 24th May

    Posted on 23rd May 2018 by Chris Cummins

    Skill/Strength

    3 Rounds
    50m DB Lunge Walk
    30s DB Goblet Wall Sit
    30s Bike Erg/AB Sprint
    Rest 3:00

    WOD

    AMRAP 7
    6 Burpees
    12 Russian KB Swings (32/24)

  • Wednesday 23rd May

    Posted on 22nd May 2018 by Chris Cummins

    Conditioning

    In 2’s

    5KM Row For time
    *Each changover = 200m Run Together before next person rows

    Buyout

    1 x ME Set of Unbroken Wall Balls (9/7)

  • Tuesday 22nd May

    Posted on 21st May 2018 by Chris Cummins

    Skill/Strength

    5 Sets @ increasing weights
    5 x Power Cleans + 5 Push Press
    -Rest 2 Mins

    WOD

    For Time (15 min cap)
    1 Mile Run
    30 GTOH (60/40)

  • Monday 21st May

    Posted on 20th May 2018 by Chris Cummins

    Skill/Strength

    Back Squat
    Build in 15 Mins to a heavy triple

    WOD

    AMRAP 15
    50 Cal Row
    50 Box Jump Overs (24/20)
    50 TTB

  • Saturday 19th May

    Posted on 18th May 2018 by Chris Cummins

    Saturday morning madness!!

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