Workout of the Day

  • Friday 29th June

    Posted on 28th June 2018 by Chris Cummins

    Skill/Strength

    5 Sets to build a max weight for 12 Unbroken DB Thrusters
    **After each set of thrusters, lunge 50m

    WOD

    3 RFT
    15 Deadlifts (100/70)
    400m Run

  • Thursday 28th June

    Posted on 27th June 2018 by Chris Cummins

    Skill/Strength

    4 Rounds
    20 Double KB FR Box Step Ups
    50m Suitcase Carry (25m/side)
    1 Minute Hollow Hold
    Rest 2:00 between rounds, same weight all sets

    WOD

    For Time
    30-20-10-20-30
    Wall Balls
    Down Ups

  • Wednesday 27th June

    Posted on 26th June 2018 by Chris Cummins

    Skill/Strength

    Sumo Deadlift
    To a 3RM
    -Aim to build on the 5RM from 3 weeks ago

    WOD

    AMRAP 10
    2,4,6,8,10 etc
    Sumo Deadlift High Pull (50/35kg)
    Box Jump Overs (24/20)

  • Tuesday 26th June

    Posted on 25th June 2018 by Chris Cummins

    Metcon

    6 Rounds
    2 Minute Window
    20/15 Cal Row
    AMRAP Burpees over the rower
    -Rest 3:00 between rounds

    WOD

    1 Max Effort Set of unbroken thrusters (20/15kg)
    -No pausing at the front rack at all. Any pause at front rack is classed as a break. Pauses can only happen overhead.

  • Monday 25th June

    Posted on 24th June 2018 by Chris Cummins

    Skill/Strength

    Superset x 5
    Push Press x 10
    Ball Slam x 5
    Rest 2 Mins between sets
    same weight all sets

    WOD

    AMRAP 14
    800m Run
    40 HRPU
    30 Wall Balls
    20 MB Sit Ups

  • Friday 22nd June

    Posted on 21st June 2018 by Chris Cummins

    Skill/Strength

    Close Grip Bench Press
    To a 2RM
    -Working in groups of 3, hands positioned so that forearms are vertical.

    WOD

    4 RFT
    6 Single KB Thruster Right Arm
    6 Burpees
    6 Single KBT Left Arm
    6 Burpees
    6 KB Snatch Right Arm
    6 Box Jump Overs
    6 KB Snatch Left Arm
    6 Box Jump Overs
    -24/20kg + 24/20″
    -15 Min Cap

  • Thursday 21st June

    Posted on 20th June 2018 by Chris Cummins

    Skill/Strength

    Front Rack Reverse Lunge
    4 x 10/side
    -Same weight all sets

    WOD

    AMRAP 15
    10 Pull Ups
    20 Single DB FR Lunges (22.5/15)
    30 Double Unders
    Run 200m

  • Wednesday 20th June

    Posted on 19th June 2018 by Chris Cummins

    Skill/Strength

    Squat Clean
    To heavy single

    WOD

    21-15-9
    Squat Cleans (60/40)
    Over Bar Burpees

  • Tuesday 19th June

    Posted on 18th June 2018 by Chris Cummins

    Skill/Strength

    EMOM 10
    A) ME TTB
    B) Rest
    -Score is total reps

    WOD

    2 Rounds For Time
    800m Run
    30 Box Jumps (24/20)
    30 Thrusters (20/15)

  • Monday 18th June

    Posted on 17th June 2018 by Chris Cummins

    Skill/Strength

    Back Squat
    Build to a heavy double @ 2,0,X,1 Tempo

    WOD

    AMRAP 5
    8 Back Squats (100/65, from the rack)
    16 HR Push Ups

    Rest 2:00

    AMRAP 5
    8 Burpees
    16 KB Swings (24/20)

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