Workout of the Day

  • Thursday 1st November

    Posted on 31st October 2018 by Chris Cummins

    Skill/Strength

    Every 90s x 5 Sets
    3 Power Snatch
    Every 90s x 4 Sets
    2 Power Snatch
    Every 90s x 3 Sets
    1 Power Snatch
    -Build weight across sets.

    WOD

    AMRAP 12
    10-20-30-40-50
    Double Unders
    Wall Balls
    Sit Ups

  • Wednesday 31st October

    Posted on 30th October 2018 by Chris Cummins

    WOD

    AMRAP 8
    8 Pull Ups
    16 DB Snatch (22.5/15)

    Rest 4

    AMRAP 8
    8 STOH (50/35)
    16 Russian KB Swings (24/20)

    Rest 4

    AMRAP 8
    8 HRPU
    16 Jumping Squats

  • Tuesday 30th October

    Posted on 29th October 2018 by Chris Cummins

    Skill/Strength

    Strict Press
    A) Heavy Single
    B) 3 x 5 @ 5-10kg Less
    -After each set of strict press perform a set of 8-10 Ring Rows.

    WOD

    EMOM 15
    1) 12/9 Cal Row
    2) 12 Box Jumps
    3) AMRAP Burpees

    -Score is total burpees after all 5 Rounds, but if you fail to meet the rep requirement of the other movements in any round, the burpees for that round score will be 0.

  • Monday 29th October

    Posted on 28th October 2018 by Chris Cummins

    Skill/Strength

    Superset x 3
    10 Reverse Lunges (5/side)
    10 Back Squats
    -Use the same weight without re-racking. Same weight all sets. Rest 2:00 between.

    WOD

    Death By Unbroken Front Squats (70/45)
    -Bar taken from the ground.

  • Saturday 27th October

    Posted on 27th October 2018 by Chris Cummins

    WOD

    AMRAP 15 in 2’s
    4, 8, 12, 16, 20 etc…
    DB Snatch (22.5/15)
    Box Jump Overs (30/24)

    Rest 5

    AMRAP 15 in 2’s
    4, 8, 12, 16, 20 etc…
    Overhead Squats (42.5/30)
    Pull Ups
    (Scale OHS to Front Squats @ 50/35 if needed)

     

  • Friday 26th October

    Posted on 25th October 2018 by Chris Cummins

    Skill/Strength

    Hang Power Cleans
    Spend 10 Mins working at a light weight and focusing on movement quality

    WOD

    Every 6:00 x 6 Rounds
    Row 500m
    15 Hang Power Cleans (50/35)
    AMRAP Burpees over the bar until the 5 minute mark (This is essentially 6 x 5 Minute AMRAPS with 1 minute rest between rounds)
    -Score is total over bar burpees.

  • Thursday 25th October

    Posted on 24th October 2018 by Chris Cummins

    Skill/Strength

    Ring Dip Progressions
    Spend 10-15 Mins working on Ring Dips. Performing 3-5 Working sets on a challenging scale.

    WOD

    5 Rounds For TIme
    12 KB Snatch (24/20kg – 6/arm)
    12 Goblet Squats
    12 Single KB STOH (6/arm)
    -12 Min Cap

  • Wednesday 24th October

    Posted on 23rd October 2018 by Chris Cummins

    Skill/Strength

    Clean Grip Deadlift
    4 x 6 @ 2,0,2,0
    -Same weight all sets

    WOD

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

  • Tuesday 23rd October

    Posted on 22nd October 2018 by Chris Cummins

    Skill/Strength

    Every 2:00 x 10 Sets
    30 Double Unders (60 singles)
    1 Power Snatch + 1 Hang Power Snatch
    -Start nice and light and build weight throughout.

    WOD

    4 Rounds for max reps
    Min 1) KB Swings (24/20)
    Min 2) Burpees
    Min 3) Rest

  • Monday 22nd October

    Posted on 21st October 2018 by Chris Cummins

    Skill/Strength

    Bench Press
    3 x 5 @ Increasing weights, with a max rep set on the last one (of at least 5 reps)
    -20 Russian twists between sets with the heaviest DB possible whilst keeping feet off the floor.

    WOD

    3 RFT
    30 DB Snatch (22.5/15)
    25 Burpees
    20 Box Jumps (24/20)
    15 TTB

    -18 Min Cap

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