Workout of the Day

  • Friday 15th June

    Posted on 14th June 2018 by Chris Cummins

    Skill/Strength

    Deadlift
    10 x 3 @ 2,1,X,1
    -Keep these sub maximal. The idea is SPEED on the way up. Control the bar back to the ground after each rep.
    -Rest 45s – 1:00 between sets.

    WOD

    3 Rounds For Time
    50m Lunge Walk
    50 Air Squats
    400m Run

  • Thursday 14th June

    Posted on 13th June 2018 by Chris Cummins

    Skill/Strength

    Spend 10 minutes practising double unders
    -If proficient in doubles, play with triples or backwards doubles.

    WOD

    AMRAP 20
    50 Double Unders
    30 Sit Ups
    10 Burpee Box Jumps (24/20)

  • Wednesday 13th June

    Posted on 12th June 2018 by Chris Cummins

    Skill/Strength

    Close Grip Bench Press
    5 x 20
    Same weight all sets

    WOD

    4 Rounds
    1 Minute Cal Row
    1 Minute Rest
    1 Minute Single DB Thrusters (22.5/15 – Use any hand for these)
    1 Minute Rest
    – Score is total reps

  • Tuesday 12th June

    Posted on 11th June 2018 by Chris Cummins

    Skill/Strength

    Front Squat to a 5RM

    WOD

    For Time
    21 KB Swings (24/20)
    21 Pull Ups
    21 Burpees
    15 KB Swings
    15 Pull Ups
    15 Burpees
    9 KB Swings
    9 Pull Ups
    9 Burpees

  • Monday 11th June

    Posted on 10th June 2018 by Chris Cummins

    Skill/Strength

    Spend 10-15 mins working Hang Power Clean + Push Press technique

    WOD

    4 Rounds, each for time.
    400m Run
    20 Hang Power Clean
    20 Push Press
    -42.5/30kg
    -Rest 3:00 between rounds.
    -Time each round separately.

  • Friday 8th June

    Posted on 7th June 2018 by Chris Cummins

    Skill/Strength

    5 x 10 Box Squats @ 2,2,X,1 Tempo
    -Same weight all sets
    -Rest 2:00 between sets

    WOD

    3 Rounds
    5 Sets of 20s work, 10s rest
    Back Rack Barbell Lunges (40/25)
    -Bar to be kept on back for the duration of each round, including the 10s rest
    -Rest 90s between rounds
    -Score is lowest reps in any of the 20s sets in each round.

  • Thursday 7th June

    Posted on 6th June 2018 by Chris Cummins

    Skill/Strength

    3 Sets
    10 V-Ups (Scale to straight leg raises)
    15 Tuck Ups (Scale to abmat sit ups)
    20 Hollow Rocks (Scale to 20s Isometric crunch hold)
    Rest 1:00
    -Scale the reps/movements as needed.

    WOD

    5 Rounds
    500m Row
    Rest 4:00
    -Scores to be recorded are fastest and slowest efforts.

  • Wednesday 6th June

    Posted on 5th June 2018 by Chris Cummins

    Skill/Strength

    Build to a 2RM + 1RM Thruster from the ground.
    -Start with sets of 2, when you fail the second rep of a set continue in 1’s

    WOD

    4 RFT
    12 Thrusters (42.5/30)
    12 Over Bar Burpees

  • Tuesday 5th June

    Posted on 4th June 2018 by Chris Cummins

    Skill/Strength

    5 x Sets
    ME Set of UB Strict Pull Ups
    ME Set of UB Push Ups
    Rest 2:00

    WOD

    3 RFT
    400m Run
    21 KB Swings (24/20kg)
    12 Box Jumps (24/20″)

  • Monday 4th June

    Posted on 3rd June 2018 by Chris Cummins

    Skill/Strength

    Sumo DL to a 5RM @ 2,1,X,1 Tempo

    WOD

    For Total Reps
    1 Minute Max Rep Air Squats
    1 Minute Max Rep Double Unders
    1 Minute Rest
    1 Minute Max Rep Push Ups
    1 Minute Rest
    1 Minute Max Rep Push Ups
    1 Minute Rest
    1 Minute Max Rep Double Unders
    1 Minute Max Rep Air Squats

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