Workout of the Day

  • Wednesday 12th December

    Posted on 11th December 2018 by Chris Cummins

    Skill/Strength

    Strict Press (Week 4/4)
    3 @ 80%
    2 @ 90%
    Max Out
    -Aim for this session is to hit a new 1RM.

    WOD

    10-9-8-7-6-5-4-3-2-1
    Strict Pull Ups
    HRPU/HSPU

    -15 Min Cap on this, scale accordingly. Kip, banded etc. Rx + scale up to HSPU. Rx ++ wear a weighted vest.

  • Tuesday 11th December

    Posted on 10th December 2018 by Chris Cummins

    WOD

    2 Rounds (No rest between, 20 mins straight)
    EMOM x 5
    12/9 Cal Row
    Immediately into:
    EMOM x 5
    10 TTB (Scale this number appropriately, or it’ll come back to haunt you!)

    Rest 5 mins

    10 Mins to finish
    120 Wall Balls (9/7)
    ***Every break/rest/stop = 10 burpees

  • Monday 10th December

    Posted on 9th December 2018 by Chris Cummins

    Skill/Strength

    Back Squat (Week 4/4)
    3 @ 80%
    2 @ 90%
    Max Out
    -Aim for this session is to hit a new 1RM.

    WOD

    3 Rounds
    AMRAP 2
    15 Box Jumps (24/20″)
    AMRAP Russian KB Swings (32/24)
    Rest 2:00

  • Friday 7th December

    Posted on 6th December 2018 by Chris Cummins

    Skill/Strength

    Deadlift (3/4)
    5 @ 75%
    3 @ 85%
    AMRAP @ 95%

    WOD

    AMRAP 13
    35 Double Unders
    9 Thrusters (42.5/30)
    15 Tuck Ups

  • Thursday 6th December

    Posted on 5th December 2018 by Chris Cummins

    WOD

    A) Every 4:00 x 5 Rounds
    Row 20/15 Cals
    10 DB Snatch (Heavy as possible)
    Max TTB (Goal here is 20, if you hit 20 then rest)

    Then, reset the clock to count up from 0.

    0-5 Mins will be a rest period.

    On 5 minutes you’ll begin with death by burpees to a target ABOVE your maximum reach. Starting from 5. So it will go as follows….

    Min 1 – 5: Rest
    Min 5: 5 Burpees
    Min 6: 6 Burpees
    Min 7: 7 Burpees
    etc….

    When you fail to meet the requirement, you’re done!

  • Wednesday 5th December

    Posted on 4th December 2018 by Chris Cummins

    Skill/Strength

    Strict Press (Week 3/4)
    5 @ 75%
    3 @ 85%
    AMRAP @ 95%
    ***After each set perform 20 Russian twists with a nice heavy object.

    WOD

    2 RFT
    50 Russian KB Swings (32/24)
    50 Sit Ups
    50 Box Jump Overs (24/20)

    -15 Min Cap

  • Tuesday 4th December

    Posted on 3rd December 2018 by Chris Cummins

    WOD

    Every 3:00 x 6 Rounds
    60 Double Unders
    10 Deadlifts (120/85)

    Rest 5:00

    Every 3:00 x 6 Rounds
    20 Burpees
    20 Wall Balls (9/7)

    *** Scale reps as needed so that there’s at least 30-40s rest.

  • Monday 3rd December

    Posted on 2nd December 2018 by Chris Cummins

    Skill/Strength

    Back Squat (Week 3/4)
    5 @ 75%
    3 @ 85%
    AMRAP @ 95%
    ***After each set perform a 1 minute plank – Weighted if possible

    WOD

    In a 15 Minute Window
    Row 1000m
    7 Rounds:
    7 Pull Ups
    7 KB Swings (32/24)
    7 Front Squats (50/35)

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