Workout of the Day

Friday 18th May

Posted on 17th May 2018 by Chris Cummins

Skill/Strength

Goblet Squat
5 x 12 with a 2s pause
-Same weight each set

WOD

AMRAP 5
10 KB Swings (24/20)
20 Air Squats
Rest 2:00
AMRAP 5
10 Wall Balls
20 Double Unders

Thursday 17th May

Posted on 16th May 2018 by Chris Cummins

Skill/Strength

Floor Press
To a 2RM

WOD

For Time
9 Thrusters (42.5/30)
Run 1 Mile
15 Thrusters
Run 800m
21 Thrusters
Run 400m

Wednesday 16th May

Posted on 15th May 2018 by Chris Cummins

Skill/Strength

Ring Dips
Spend 10 – 15 Mins working ring dip progressions.
Finish with some max effort sets

WOD

50-40-30-20-10
Double Unders
DB Snatch (22.5/15)

Tuesday 15th May

Posted on 14th May 2018 by Chris Cummins

Skill/Strength

Deficit Deadlift
Build to a 3RM Deadlift from a deficit in 15 mins (Stood on a plate)
-Reps not touch and go, but to be taken from the floor and lowered back to it, not dropped from the top.

WOD

5 Rounds
50m Double KB FR Lunge Walk
15 Burpees
-Increase weight each set on the lunges , so that the last set is very tough.
-Record a time for all 5 rounds, and the heaviest weight used.
-This workout is not necessarily for time, more a focus on intensity/complexity.

Monday 14th May

Posted on 13th May 2018 by Chris Cummins

Skill/Strength

Superset x 4
Double KB Push Press x 8
Double KB Bent over row x 8
-2 Mins Rest Between Sets
-All Sets @ same weight

WOD

3 RFT
400m Run
12 Single Arm KB Thruster Right (24/16)
12 Burpees
12 Single Arm KB Thruster Left

Friday 11th May

Posted on 10th May 2018 by Chris Cummins

WOD

3 Rounds 1 Minute per station for max reps
1)Push Press (35/25)
2)Box Jumps (24/20)
3)Cal Row
4)Over Bar Burpees
5)KB Swings (24/20)
6)Rest

-No rest between stations
-Score is total reps of all exercises over all 3 rounds

Thursday 10th May

Posted on 9th May 2018 by Chris Cummins

Skill/Strength

3 Rounds
ME Hollow Hold (Stop when lower back arches and tension comes off stomach)
Rest 1:00
50m Bottoms Up KB Carry (25m/side)
Rest 30s
50m Suitcase Carry (25m/side)
Rest 30s
50m FR KB Carry (25m/side)
Rest 30s

WOD

50-30-10
Sit Ups
Wall Balls
Double Unders

Wednesday 9th May

Posted on 8th May 2018 by Chris Cummins

Skill/Strength

Back Squat
-Build to a heavy set of 5 with no pauses anywhere.

WOD

For Time
800m Run
25 Burpees
100m Lunge Walk
25 Burpees
800m Run
-20 Min Cap

Tuesday 8th May

Posted on 7th May 2018 by Chris Cummins

Skill/Strength

4 Sets for total reps
ME Strict Pull Ups
Rest 1:00
ME Perfect Push Ups
Rest 2:00

WOD

AMRAP 8
30 Double Unders
20 Air Squats
10 DB Snatch (20/12.5)

Monday 7th May

Posted on 6th May 2018 by Chris Cummins

WOD

The CFS Filthier Fifty
50 Box jumps (24/20)
50 Pull Ups
50 KB Swings (20/16)
50m Walking Lunge
50 TTB
50 Wall balls (9/7)
50 Burpees
50 Double unders