Workout of the Day

Monday 17th December

Posted on 16th December 2018 by Chris Cummins

Skill/Strength

Rear Foot Elevated Split Squats
4 x 10/side (Barbell, back rack)
-Rest 1:00 between sides

WOD

AMRAP 12
8 Pull Ups
12 Russian KB Swings (32/24)
16 Air Squats

Friday 14th December

Posted on 13th December 2018 by Chris Cummins

Skill/Strength

Deadlift (Week 4/4)
3 @ 80%
2 @ 90%
Max Out
-Aim here is to hit a new 1RM.

WOD

AMRAP 10
10 Burpee Box Jumps (24/20)
20 Wall Balls

*Add 5 Reps to each exercise each round
Rd 2 = 15 BBJO + 25 WB
Rd 3 = 20 BBJO + 30 WB
Rd 4 = 25 BBJO + 35 WB
etc etc

Thursday 13th December

Posted on 12th December 2018 by Chris Cummins

WOD

Every 3:00 X 10
10 double KB Thrusters (24/16)
50 double unders
2 hang snatch (building)

Build to the heaviest set of 2 hang snatch possible.

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.