Workout of the Day

Saturday 1st September

Posted on 31st August 2018 by Chris Cummins

WOD

12 RFT in 3’s
200m Run (Together)
21 Thrusters (42.5/30)
21 TTB
21 Burpees
-Split the work other than the run however you like. But all 3 must run each time.
-40 Min Cap

Friday 31st August

Posted on 30th August 2018 by Chris Cummins

Skill/Strength

Handstand Push Up Progressions
5 x ME Sets of HSPU

WOD

In 2’s
5 RFT
30 Cal Row
30 Burpees Over Erg
-20 Min Cap

Thursday 30th August

Posted on 29th August 2018 by Chris Cummins

Skill/Strength

For 15 Mins
50m Suitcase Carry/side
Rest 30s
50m Single KB Rack Carry/side
Rest 30s
50m Single DB/KB Waiter Walk
Rest 30s

WOD

50-40-30-20-10
Sit Ups
*Run 400m after each set

Wednesday 29th August

Posted on 28th August 2018 by Chris Cummins

Skill/Strength

Back Squat
3×5 @ 2,3,X,1 (3s pause in the bottom)
-Same weight all sets, as heavy as poss.
-Rest 2:00 between sets.

WOD

AMRAP 12
20 DB Snatch (22.5/15)
20 Box Jump Overs (24/20)
20 Single DB FR Lunges

Tuesday 28th August

Posted on 27th August 2018 by Chris Cummins

Skill/Strength

Power Clean
Spend some time working technique, then in 12 minutes build to a 1RM

WOD

20 RFT
2 Power Cleans (60/40)
4 Burpees Over Bar
6 Air Squats

Monday 27th August

Posted on 26th August 2018 by Chris Cummins

WOD

10 RFT
30 Double Unders
15 Pull Ups
30 Air Squats
200m Sprint
Rest 2:00

Friday 24th August

Posted on 23rd August 2018 by Chris Cummins

WOD

AMRAP 16
8-12-16-20-24 etc…
Calorie Row
Alternate DB Snatches
Calorie Row
DB Goblet Squats
-22.5/15kg DB

Rest 6 Mins

AMRAP 16
8-12-16-20-24 etc…
Deadlifts (80/55)
Burpees
Box Jumps (24/20)

Thursday 23rd August

Posted on 22nd August 2018 by Chris Cummins

Skill/Strength

Hang Clean
Build to a heavy single Hang Squat Clean in 12 Minutes.

WOD

4 RFT
400m Run
10 Hang Squat Cleans (60/40)
10 Bar Facing Burpees
18 Min Cap*

Wednesday 22nd August

Posted on 21st August 2018 by Chris Cummins

Skill/Strength

Build to a 5RM thruster in 15 minutes.
-Bar to be taken from the ground.

WOD

AMRAP 20 in 2’s
200 Wall Balls
Max Distance Row in remaining time
-Split work load however you wish.

Tuesday 21st August

Posted on 20th August 2018 by Chris Cummins

Skill/Strength

Pull Up Progressions
Spend 5-10 minutes working kipping pull ups.

WOD

Chelsea
EMOM 30
5 Pull Ups
10 Push Ups
15 Squats
-Scale as needed. If you fall behind a minute, aim to get as many rounds in as possible in 30 minutes.