Workout of the Day

  • Monday 31st December

    Posted on 30th December 2018 by Chris Cummins

    Skill/Strength

    15 Mins to build to a heavy single Hang Squat Clean

    WOD

    Part 1) Every 2:00 x 6 Rounds (12 Minutes)
    15 Cal Row
    10 TTB

    Part 2) AMRAP 12
    9-15-21-27-33 etc
    KB Swings (32/24)
    Box Jumps
    Sit Ups
    Burpees
    Thrusters (42.5/30)

  • Saturday 29th December

    Posted on 28th December 2018 by Chris Cummins

    WOD

    In 2’s

    AMRAP 10
    15 Power Cleans
    30 Burpees
    *Start off with 42.5/30kg and build weight RX weights as follows, but scale as needed.

    1) 42.5/30
    2) 50/35
    3) 60/40
    4+) 70/45

    Rest 5 Mins

    7 Rounds For Time (20 Min Cap)
    500m Row
    30 Back Squats (60/40 – from the ground)

  • Friday 28th December

    Posted on 27th December 2018 by Chris Cummins

    WOD

    ‘The Seven’
    7 RFT
    7 Handstand Push-Ups
    7 Thrusters (62.5/42.5)
    7 Knees-to-Elbows
    7 Deadlifts (110/75)
    7 Burpees
    7 Kettlebell Swings (32/24)
    7 Pull-Ups

  • Posted on 26th December 2018 by Chris Cummins

    WOD

    EMOM 36
    Min 1) 15/12 Cal Row
    Min 2) 15 Front Squats (35/25)
    Min 3) 15 Burpees
    Min 4) 15 Plate Sit Ups
    Min 5) 6 Devils Press
    Min 6) Rest

    ***Class will be distributed over the different stations, and make sure that there’s 2-4 on a station at a time to share kit/space.

  • Monday 24th December

    Posted on 23rd December 2018 by Chris Cummins

    WOD

    In Teams of 3, AMRAP 30

    3 Rounds of
    35 Thrusters (42.5/30)
    35 Power Cleans

    Then

    4 Rounds of
    75 Push Ups
    20 Strict Pull Ups

    Then

    5 Rounds of
    20 Cal Row
    30 TTB

    1 Person Working at a time
    ***Throughout this workout, teams will have one of the resting people completing burpees in sets of 5 at a time. The person doing burpees will rotate after they’ve done 5. At the end there will be 2 separate scores, a score/time for the WOD and a number of burpees completed in 30 minutes. If a team completes the work in 30 minutes then they will continue with the burpees until 30 minutes.

    MERRY CHRISTMAS EVERYONE!

  • Saturday 22nd December

    Posted on 21st December 2018 by Chris Cummins

    WOD

    35 Mins to finish in 2’s
    100 Burpee Buy In
    Then
    42-30-18
    Deadlifts (102.5/70)
    HRPU
    Thrusters
    C2B Pull Ups
    Then
    100 Burpee Buy Out

    -1 Person working at a time

  • Friday 21st December

    Posted on 20th December 2018 by Chris Cummins

    Skill/Strength

    Every 2:00 x 6 Rounds
    12 Burpees
    2 Snatches (anyhow – Building weight)
    -Start around 60% 1RM if you know it and build as you feel able to)

    WOD

    3 Rounds
    In a 2:00 Window
    Row 20/15 Cals
    Max Rep Power Snatch (42.5/30)
    Rest 2:00 between rounds

  • Thrusday 20th December

    Posted on 19th December 2018 by Chris Cummins

    Skill/Strength

    5 x 5 Bench Press
    *Complete a set of 10 pull ups between sets
    Rest 90s

    WOD

    For Time (15 Min Cap)
    25 Thrusters (35/25kg)
    50 Burpees
    200 Double Unders
    50 Box Jump Overs (24/20)
    25 Thrusters (35/25kg)

  • Wednesday 19th December

    Posted on 18th December 2018 by Chris Cummins

    Skill/Strength

    TTB Progressions
    3 x Sets of Strict TTB for max reps with 2:00 rest between.

    WOD

    AMRAP 7
    21 Wall Balls (9/7)
    15 DB Snatches (22.5/15)
    9 TTB

    Rest 3 Mins

    AMRAP 6 (Same exercises)

    Rest 3 Mins

    AMRAP 5 (Same exercises)

    *Start off where you left off each time, so there will be one score at the end for total number of rounds.

  • Tuesday 18th December

    Posted on 17th December 2018 by Chris Cummins

    Skill/Strength

    Every 2:00 x 6 Rounds
    15 V-Ups
    3 Cleans (Anyhow – Building weight)
    -Start around 60% 1RM if you know, and build weight as you feel able.

    WOD

    Tabata Push Press (42.5/30)
    Tabata Jumping Lunges
    Tabata Burpees over the bar
    Tabata Wall Balls (15/12)

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