Workout of the Day

Friday 19th October

Posted on 18th October 2018 by Chris Cummins

Skill/Strength

3 Push Press + 3 Push Jerks
x 5 Sets, building to a heavy set.

WOD

AMRAP 10
2,4,6,8 etc…
STOH (50/35)
C2B Pull Ups

Thursday 18th October

Posted on 17th October 2018 by Chris Cummins

WOD

6 Rounds, 1 Minute Per Station for Total Reps
1) Ball Slams (15/12)
2) Box Jump Overs (30/24)
3) Devils Press (2x 20/12.5)
4) Double KB Thrusters (2x 20/16)
5) Rest

Wednesday 17th October

Posted on 16th October 2018 by Chris Cummins

WOD

20 Minutes of cardio – pick an erg and go @ 60-70% effort. (If more than one person want a piece of kit, it must be decided by the only fair way possible… Rock Paper Scissors!)
*Every 2 Minutes perform 20 double unders and 10 Sit Ups

Rest 5:00

10 Mins to Finish:
5 Rounds
20 Wall Balls
20 DB Snatch (22.5/15)

Tuesday 16th October

Posted on 15th October 2018 by Chris Cummins

Skill/Strength

Superset x 5
Max Effort Strict Pull Ups
2x Turkish Get Ups/side (building weight)

WOD

AMRAP 15
50 Plate GTOH (20/15)
50 Pull Ups
50 HRPU

Monday 15th October

Posted on 14th October 2018 by Chris Cummins

Skill/Strength

Box Squat
5×6 2,1,X,1
-Same weight all sets (around 70% 1RM if known)

WOD

4 x 2 Minute Rounds
15/12 Cal Row
10 KB Goblet Squats (32/24)
AMRAP Burpees
-Rest 2 mins between rounds
-Score at the end is total number of burpees after all 4 rounds.

Friday 12th October

Posted on 11th October 2018 by Chris Cummins

Skill/Strength

EMOM 20
1) Max Reps Bench Press (70/35)
2) 50 Double Unders
3) Max Reps Pull Ups
4) Rest

WOD

AMRAP 10
10-20-30-40-50 etc…
Russian KB Swings (32/24)
Push Ups

Thursday 11th October

Posted on 10th October 2018 by Chris Cummins

Skill/Strength

Every 2:00 x 10 Sets
3 Front Squats
-Building weight to finish with a heavy set of 3

WOD

4 RFT
20 Jumping Squats
20 Jumping Lunges
20 Air Squats
20 Walking Lunges

-12 Min Cap

Wednesday 10th October

Posted on 9th October 2018 by Chris Cummins

Skill/Strength

Push Jerk
Spend 10-15 mins working push jerks, building to a heavy single.

WOD

For Time
60 Bar Facing Burpees
30 Push Jerks (62.5/42.5kg)

Tuesday 9th October

Posted on 8th October 2018 by Chris Cummins

WOD

AMRAP 5
10-20-30-40-50
Wall Balls
DB Snatch (22.5/15)
Box Jumps (24/20)

-Rest 1 Min

AMRAP 5
Calorie Row

-Rest 1 Min

x3 Rounds
-Start from 0 each round, the LOWEST reps from the AMRAP and the LOWEST calorie score from the row in any of the 3 rounds will be the scores taken for the whiteboard.

Monday 8th October

Posted on 7th October 2018 by Chris Cummins

Skill/Strength

Deadlift
Build to a 2RM (aim to increase from 2 weeks ago 4RM)

WOD

EMOM 12
A) 8 Burpees
B) 40s AMRAP Deadlifts (120/80)

-Score is total number of deadlifts after all 6 sets.