Workout of the Day

  • Friday 16th November

    Posted on 15th November 2018 by Chris Cummins

    Skill/Strength

    EMOM 4
    3 Snatch
    EMOM 4
    2 Snatch
    EMOM 4
    1 Snatch
    -Build weight throughout and finish with a heavy single. Either power or squat snatch are fine.

    WOD

    AMRAP 8
    3 Snatch (50/35)
    6 Overhead Squats (50/35)
    9 Pull Ups

  • Thursday 15th November

    Posted on 14th November 2018 by Chris Cummins

    WOD

    0-10min.
    3 Rounds:
    30 Single DB OH Lunges (22.5/15)
    20 Wall Balls 9/7
    10 Burpees

    12-22min.
    3 Rounds:
    30 Plate Sit-Ups (15/10kg plate)
    20 Cal Row
    10 Burpees

    24-36min.
    3 Rounds:
    30 DB Snatch (22.5/15)
    20 Front Squats (20/15)
    10 Burpees

    Whether you finish the 3 rounds or not, end at the end of the time cap and have the rest. If you finish early, great. Extra rest for you!

  • Wednesday 14th November

    Posted on 13th November 2018 by Chris Cummins

    Skill/Strength

    EMOM 15
    1) 45s Double KB FR Hold
    2) AMRAP V Ups
    3) Rest

    WOD

    AMRAP 12
    15 Deadlifts (60/40)
    12 Box Jumps
    9 TTB
    6 Burpees

  • Tuesday 13th November

    Posted on 12th November 2018 by Chris Cummins

    Skill/Strength

    Every 2:00 x 10 Sets
    12/9 Cal Row
    2 GTOH (Power Clean + Push Jerk)
    -build weight over the sets.

    WOD

    For Time
    50 STOH (40/25)
    25 KB Swings (24/20)
    50 STOH
    ***EMOM 4 Burpees
    -15 Minute Cap

  • Monday 12th November

    Posted on 11th November 2018 by Chris Cummins

    Skill/Strength

    Box Squats
    4 x 6
    Same weight all sets
    -Immediately after the set of box squats perform 5 high box jumps. Then have 90s rest before the next set of squats.

    WOD

    4 Rounds for max reps
    Minute 1) 15/12 Cal Row
    Minute 2) 20 Wall Balls
    Minute 3) AMRAP C2B Pull Ups
    Minute 4) Rest

  • Friday 9th November

    Posted on 8th November 2018 by Chris Cummins

    Skill/Strength

    EMOM 4
    3 Cleans
    EMOM 4
    2 Cleans
    EMOM 4
    1 Clean
    -Build weight throughout and finish with a heavy single. Either power or squat cleans are fine.

    WOD

    AMRAP 8
    3 Cleans (60/40)
    6 HRPU
    9 Air Squats

  • Thursday 8th November

    Posted on 7th November 2018 by Chris Cummins

    Skill/Strength

    EMOM 5
    15 Tuck Ups
    EMOM 5
    30s Hollow Body Hold
    EMOM 5
    15 DB Russian Twists (Pick a DB that these will be tough for!)

    WOD

    12-10-8-6-4
    Toes To Bar
    *After each set perform 30 DU’s

  • Wednesday 7th November

    Posted on 6th November 2018 by Chris Cummins

    Skill/Strength

    Paused Front Squats
    Build to a heavy set of 4 with a 3s pause in the bottom.
    +
    1 x Max unbroken set @ the same weight as the heavy 4 with no pauses.

    WOD

    In a 12 minute window
    Perform 4 Rounds for time of:
    12 Push Press
    10 Over Bar Burpees
    14 Back Rack Barbell Lunges (7 per leg, alt legs)
    16 Back Squats
    ***Remaining time AMRAP over bar burpees (If any time left)
    -50/35kg

  • Tuesday 6th November

    Posted on 5th November 2018 by Chris Cummins

    Skill/Strength

    Bench Press
    Build to a 5RM
    +
    3:00 AMRAP with empty bar (set is over at 3:00 or if you re-rack the bar at any point)

    WOD

    AMRAP 15
    10-20-30-40-50
    Russian KB Swings (24/20)
    Box Jump Overs (24/20)

  • Monday 5th November

    Posted on 4th November 2018 by Chris Cummins

    WOD

    6 x 4 Minute AMRAPs with 2 minutes rest between. Score is total reps combined of the AMRAP portion of each 4 minute window.

    1) AMRAP 4
    30/20 Cal Row
    Max Thrusters (42.5/30)

    2) AMRAP 4
    25 Burpees
    Max Wall Balls (9/7)

    3) AMRAP 4
    25 Ball Slams (15/12)
    Max HR Push Ups

    4) AMRAP 4
    25 Thrusters (42.5/30)
    Max Cal Row

    5) AMRAP 4
    25 Wall Balls
    Max Burpees

    6) AMRAP 4
    25 HR Push Ups
    Max Ball Slams

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