Workout of the Day

  • Wednesday 1st August

    Posted on 31st July 2018 by Chris Cummins

    Skill/Strength

    Ground To Overhead (Power Clean + Push Jerk)
    -Spend 10 Mins working technique with the aim to be smooth and efficient in your movement. Build weight, but don’t max out.

    WOD

    10 x 1 Minute Rounds
    25 Air Squats
    Max Rep Ground To Overhead (50/35)
    -Rest 2 mins between rounds

  • Tuesday 31st July

    Posted on 30th July 2018 by Chris Cummins

    Skill/Strength

    4 x ME UB Sets of Strict Pull Ups
    -Rest 2:00 between sets
    -Record highest and lowest scores

    WOD

    5 RFT
    400m Run
    8 DB Hang Clean and Jerks Right Arm
    8 Burpees
    8 DB Hang Clean and Jerks Left Arm
    8 Burpees
    -22.5/15kg
    -30 Min Cap

  • Monday 30th July

    Posted on 29th July 2018 by Chris Cummins

    Skill/Strength

    Every 2:00 x 6 Sets
    5 Thrusters, building weight each set to a heavy set.

    WOD

    ‘Jackie’
    For Time
    1000m Row
    50 Thrusters (20/15)
    30 Pull Ups

  • Friday 27th July

    Posted on 26th July 2018 by Chris Cummins

    WOD

    AMRAP 10
    5 HRPU
    10 Single DB Hang Clean and Jerks (22.5/15)
    15 Air Squats
    +
    Rest 4:00
    +
    AMRAP 10
    Row 15/12 Cals
    10 Burpees over rower
    +
    Rest 4:00
    +
    AMRAP 10
    200m Run
    15 Plate GTOH (20/15)
    15 Box Jumps (24/20)

  • Thursday 26th July

    Posted on 25th July 2018 by Chris Cummins

    Skill/Strength

    Push Press
    Build to a heavy set of 8
    +
    Drop to 50% of Heaviest set of 8 and perform 3 x ME Sets. Rest 2:00 between sets.
    -Make a note of 8RM and total reps @ 50%

    WOD

    For Time
    800m Run
    3 Rounds
    20 Single DB Thrusters (22.5/15)
    10 Pull Ups
    800m Run

  • Wednesday 25th July

    Posted on 24th July 2018 by Chris Cummins

    Skill/Strength

    A) Spend 10 minutes working on skipping. Doubles/Triples
    B) 3 x ME UB Hollow Holds (Rest 2:00 between efforts)

    WOD

    4 Rounds
    1 Minute Max Effort Double Unders
    1 Minute Rest
    1 Minute Max Effort DB Snatches (22.5/15)
    1 Minute Rest
    -Scores taken are lowest and highest scores for both movements.

  • Tuesday 24th July

    Posted on 23rd July 2018 by Chris Cummins

    Skill/Strength

    Superset x 5
    5 Deadlifts (Start around 70% of 1RM and build weight each set)
    20s Max effort row
    Rest 3:00 after the row

    WOD

    AMRAP 10
    15 Front Squats (42.5/30)
    15 KB Swings (32/24)

  • Monday 23rd July

    Posted on 22nd July 2018 by Chris Cummins

    Skill/Strength

    Power Clean
    Spend 15 mins working technique and building to a heavy set of 3.

    WOD

    3RFT
    15 Power Cleans (60/40)
    15 Burpee Box Jumps (24/20)

  • Friday 20th July

    Posted on 19th July 2018 by Chris Cummins

    Skill/Strength

    Back Squat
    10 x 10
    -Same weight all sets, aim to increase 5kg from the last time we did this 2 weeks ago.
    -Rest 90s

    WOD

    3000m Row For Time in 2’s

  • Thursday 19th July

    Posted on 18th July 2018 by Chris Cummins

    WOD

    Spend the first 20 mins warming up in the movements used during the WOD

    Then, with a 40 minute time cap, perform:

    3 Rounds
    15 Deadlifts
    12 Hang Power Cleans
    9 STOH

    Rest 5 Mins

    3 Rounds
    400m Run
    10 Overhead Squats

    Rest 5 Mins

    3 Rounds
    12 Alternate Front Rack Lunges
    10 Hang Squat Cleans

    *70/45kg, use the same weight for each exercise
    **Sub/scale exercises as needed.

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