Workout of the Day

Friday 5th October

Posted on 4th October 2018 by Chris Cummins

Skill/Strength

Push Press
Build to a heavy set of 3

WOD

AMRAP 15
20 Push Press (42.5/30)
50 Double Unders
20 Pull Ups
50 Double Unders

Thursday 4th October

Posted on 3rd October 2018 by Chris Cummins

WOD

EMOM 10 (same minute)
8 Wall Balls
8 DB Snatch (22.5/15)

Rest 5:00

EMOM 10
1) 15/12 Cal Row
2) 15 Box Jumps (24/20)

Rest 5:00

For Time (10 min cap)
100 Single DB STOH (22.5/15)
*EMOM 5 Burpees

Wednesday 3rd October

Posted on 2nd October 2018 by Chris Cummins

Skill/Strength

Back Squats
5×5
-Same weight all sets, Rest 2:00

WOD

5x Rounds
30s Max Rep Back Squats (60/40kg – From the rack)
30s Rest

Rest 2:00

5x Rounds
30s Max Rep Burpees
30s Rest

Score is total reps

Tuesday 2nd October

Posted on 1st October 2018 by Chris Cummins

Skill/Strength

Toes To Bar Progressions / Practice sets for 10 mins.

WOD

AMRAP 15
1 Thruster (60/40)
5 TTB
10 HRPU
2 Thrusters
5 TTB
10 HRPU
3 Thrusters
5 TTB
10 HRPU
…etc Keep adding a thruster each round.

Buyout

20s Work:10s Rest x 4 sets
Hollow Body Holds
Russian Twists
x 2 Rounds (8 sets of 20s:10s total for each movement)