Workout of the Day

  • Friday 14th September

    Posted on 13th September 2018 by Chris Cummins

    Skill/Strength

    Deadlift up to a heavy set of 3 reps touch and go in 15 minutes.
    -This doesn’t have to be a max, more as a primer for the deadlifts in the WOD (post activation potentiation)

    WOD

    For Time
    1 Mile Run
    200 Single Unders
    30 Deadlifts (85/60)
    800 Meter Run
    100 Single Unders
    20 Deadlifts (85/60)
    400 Meter Run
    50 Single Unders
    10 Deadlifts (85/60)

  • Thursday 13th September

    Posted on 12th September 2018 by Chris Cummins

    Skill/Strength

    Power Snatch
    In 15 minutes build to a heavy set of 3

    WOD

    21-15-9
    Power Snatch
    Wall Balls
    -42.5/30kg

  • Wednesday 12th September

    Posted on 11th September 2018 by Chris Cummins

    Skill/Strength

    Back Squat
    5×5 @ 2,0,1,0 (No pauses anywhere!)
    -Build weight each set to finish with a heavy set of 5

    WOD

    AMRAP 12
    2,4,6,8,10 etc…
    Front Rack Lunges (50/35)
    Over Bar Burpees

  • Tuesday 11th September

    Posted on 10th September 2018 by Chris Cummins

    Skill/Strength

    Skipping
    -Spend 10 mins working on advancing your skipping. Working towards doubles/triples or even backwards skipping.

    WOD

    6 Rounds
    AMRAP 1:30
    50 Double Unders
    AMRAP Air Squats
    Rest 3:00
    -Score is total Air Sq

  • Monday 10th September

    Posted on 9th September 2018 by Chris Cummins

    Skill/Strength

    Superset x 4
    10 Bench Press @ 2,1,X,1
    ME UB Strict Pull Ups
    Rest 2:00

    WOD

    AMRAP 3
    400m Run
    ME Pull Ups
    AMRAP 3
    500m Row
    ME Burpees
    AMRAP 3
    400m Run
    ME Pull Ups
    AMRAP 3
    500m Row
    ME Burpees
    -Score is total reps of pull ups + Burpees after all 4 AMRAPs

  • Friday 7th September

    Posted on 6th September 2018 by Chris Cummins

    Skill/Strength

    Squat Clean tekkers
    Build to a 3RM Front squat from the floor in 15 mins.

    WOD

    AMRAP 7
    5 Front Squats (100/65 – From the floor)
    60 Double Unders

  • Thursday 6th September

    Posted on 5th September 2018 by Chris Cummins

    Skill/Strength

    Kipping Pull Ups
    -Spend 10 Mins working progressions, aiming for perfect positions rather than maximal reps. Save your hands/grip for the WOD.

    WOD

    3 RFT
    800m Run
    30 Pull Ups
    30 Box Jump Overs (24/20)

  • Wednesday 5th September

    Posted on 4th September 2018 by Chris Cummins

    Skill/Strength

    WOD Movements
    -Spend plenty of time warming up the front rack and build some weight on the thrusters to find an appropriate WOD weight. First set of 10 needs to be UB on all rounds.
    -Look at transitions on and off the rower to save time.

    WOD

    AMRAP 2
    10 Thrusters
    Row 200m
    AMRAP Thrusters
    Rest 3:00
    x5 Rounds
    -42.5/30kg

  • Tuesday 4th September

    Posted on 3rd September 2018 by Chris Cummins

    Skill/Strength

    AMRAP 15
    10 Strict Pull Ups
    20 Push Ups

    WOD

    AMRAP 15
    10 Down Ups
    20 Single DB STOH (22.5/15kg)
    30 Double Unders

  • Monday 3rd September

    Posted on 2nd September 2018 by Chris Cummins

    Skill/Strength

    Deadlift
    To a 6RM
    +
    2 x 6 @ 80% of 6RM

    WOD

    AMRAP 6
    1000m Row
    AMRAP Wall Balls
    AMRAP 6
    800m Run
    AMRAP Wall Balls
    -The two AMRAPs are back to back, with no rest. Score is total wall balls.

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