Workout of the Day

  • Monday 1st October

    Posted on 30th September 2018 by Chris Cummins

    Skill/Strength

    Power Snatch Movement Breakdown + 10 mins practice @ light/moderate weight.

    WOD

    5 Rounds
    3 Power Snatch (Building)
    5 Bench Press (Building)
    20/15 Cal Row Sprint
    -Rest 3:00

    *You should really need your rest here, your scores for the WOD will be your heaviest set of 3 power snatches, your heaviest set of 5 bench press and your SLOWEST time for 20/15 cals on the rower.

    **Work in pairs, share benches/bars and spot your partner on the bench press during your rest.

  • Friday 28th September

    Posted on 27th September 2018 by Chris Cummins

    Skill/Strength

    Back Squat
    Build to a 3RM
    +
    3 x 3 @ 80%

    WOD

    AMRAP 8 in 2’s
    4 Down Ups
    4 x 20m Shuttle Sprints
    -Alternate full rounds

  • Thursday 27th September

    Posted on 26th September 2018 by Chris Cummins

    Skill/Strength

    Strict Press
    Build to a heavy set of 6
    +
    3 x 6 @ 80% 6RM

    WOD

    5 RFT
    20 Single DB STOH (22.5/15)
    20 Burpees

  • Wednesday 26th September

    Posted on 25th September 2018 by Chris Cummins

    Skill/Strength

    Deadlift
    Build to a 4RM
    +
    2 x 4 @ 80% 4RM
    -Aim for this to be heavier than the 6RM from 3 weeks ago

    WOD

    21-15-9
    Deadlifts (102.5/70)
    HRPU
    *400m Run after every set of HRPU

  • Tuesday 25th September

    Posted on 24th September 2018 by Chris Cummins

    Skill/Strength

    Power Cleans
    Technique focus – Light work, no maxing out. Working in bigger sets of touch and go reps around the WOD weight.

    WOD

    EMOM 6
    12/10 Cal Row

    Rest 2:00

    EMOM 6
    4 Power Cleans + 8 Thrusters (40/25)

    Rest 2:00

    EMOM 6
    12/10 Cal Row

    Rest 2:00

    EMOM 6
    4 Power Cleans + 8 Thrusters (40/25)

    -If you need to scale the reps, do so as needed. The work should take around 40s of each minute.

  • Monday 24th September

    Posted on 23rd September 2018 by Chris Cummins

    Skill/Strength

    KB Complex x 3 Sets
    10 KB Deadlifts
    10 KB Hang Cleans
    10 KB Front Squats
    10 KB STOH

    Build weight, 2x KBs.

    WOD

    For Time
    10-20-30-40-50
    KB Swings (24/20)
    *15 Box Facing Burpee BJO after each set (24/20″)
    -18 Min Cap

  • Thursday 20th September

    Posted on 19th September 2018 by Chris Cummins

    Running

    Run 1 Mile
    Rest 4 Mins
    Run 800m
    -Note down times separately for each. Time starts from the astro turf and finishes back on the astro turf.

    WOD

    For Time
    50 Wall Balls (9/7)
    40 DB Snatch (22.5/15)
    30 Box Jumps (30/24)
    40 DB Snatch
    50 Wall Balls

  • Wednesday 19th September

    Posted on 18th September 2018 by Chris Cummins

    WOD

    3 Rounds

    AMRAP 6
    Row 15 Cals
    15 Burpees Over Erg

    Rest 2 Mins

    AMRAP 6
    10 Pull Ups
    20 Push Ups
    30 Squats

    Rest 2 Mins

    -At the end there will be two separate scores, one for each AMRAP. That score will be the LOWEST amount of rounds completed in any one of the 3x 6 Min AMRAPs.

  • Tuesday 18th September

    Posted on 17th September 2018 by Chris Cummins

    Skill/Strength

    Hang Power Clean
    Build to a heavy set of 5 in 15 mins

    WOD

    3 RFT
    5 Hang Power Cleans (80/55)
    25 Wall Balls
    50 Double Unders

  • Monday 17th September

    Posted on 16th September 2018 by Chris Cummins

    Skill/Strength

    12 Mins to build to a heavy set of 4 Front Squats

    WOD

    30-20-10
    Burpees
    TTB
    Front Squats (42.5/30)
    *18 Minute Cap

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