Workout of the Day

  • Friday 1st February

    Posted on 31st January 2019 by Chris Cummins

    Skill/Strength

    Kipping Pull Ups/ Chest to Bar Progressions
    -Spend 10-15 minutes working on positions and efficiency of kipping pull ups.

    WOD

    AMRAP 18
    15 Chest To Bar Pull Ups
    30 Wall Balls
    100 Double Unders

  • Thursday 31st January

    Posted on 30th January 2019 by Chris Cummins

    WOD

    4 Rounds
    Min 1) 60 Double Unders
    Min 2) Max Pull Ups
    Min 3) Shuttle Runs
    Min 4) Max DB Bench Press (2 x 22.5/15kg)
    Min 5) Row
    Min 6) Max Dball Over Shoulder
    Min 7) Rest

    Buy Out

    100 Russian Twists (20/15kg)

  • Wednesday 30th January

    Posted on 29th January 2019 by Chris Cummins

    Skill/Strength

    Back Squat (Week 2/4)

    3 @ 70%
    3 @ 80%
    Max Reps @ 90%

    WOD

    AMRAP 15
    15 TTB
    15 Box Jump Overs (24/20″)
    15 Alt DB Snatch (22.5/15)

  • Tuesday 29th January

    Posted on 28th January 2019 by Chris Cummins

    Skill/Strength

    Spend 15 Minutes working on HSPU progressions
    -Finish with 3x Working sets at a challenging but doable scale.

    WOD

    AMRAP 12
    10 Single DB FR Lunges Right Leg
    10 Single DB FR Lunges Left Leg
    10 Single DB Hang Clean and Jerk Right Arm
    10 Single DB Hang Clean and Jerks Left Arm
    10 Burpees
    -22.5/15kg

  • Monday 28th January

    Posted on 27th January 2019 by Chris Cummins

    Skill/Strength

    Build to a 3RM Thruster from the ground in a 15 minute window

    WOD

    Every 3 Mins x 5 Rounds
    250m Row
    7 Thrusters (50/35)
    14 Pull Ups
    -Score taken is the SLOWEST round

  • Friday 25th January

    Posted on 24th January 2019 by Chris Cummins

    Skill/Strength

    WOD Movements, spend 10-15 minutes practising these movements. They always come up in the open (which is just around the corner now!!!)

    WOD

    AMRAP 20
    10 Power Snatch (42.5/30)
    15 Bar Facing Burpees
    20 Thrusters (42.5/30)
    50 Double Unders

  • Thursday 24th January

    Posted on 23rd January 2019 by Chris Cummins

    Skill/Strength

    EMOM 20
    1) 1 Min Max Rep SA KB Floor Press Right Arm
    2) 1 Min Max Rep SA KB Bent Over Row Right Arm
    3) 1 Min Max Rep SA KB Floor Press Left Arm
    4) 1 Min Max Rep SA KB Bent Over Row Left Arm

    WOD

    AMRAP 8
    60 DB Hang Clean and Jerks (Sets of 5/side)
    Max Rep Single DB Thrusters in remaining time
    -22.5/15kg

  • Wednesday 23rd January

    Posted on 22nd January 2019 by Chris Cummins

    WOD

    Every 4:00 x 6 Sets
    500m Row
    5 Deadlifts (75-80% 1RM – this should be tough!)

    -No singles here, all TnG – and I’d like you to be doing these reps as though you were in a library – put them down quietly (basically, under as much control as possible). If you put the bar down too loudly, coach has permission to punish with burpees.
    -Share bars/rowers where possible too!

  • Tuesday 22nd January

    Posted on 21st January 2019 by Chris Cummins

    Skill/Strength

    Back Squat (Week 1/4)
    We’re going to do another 4 weeks of wendler in terms of squatting as it worked very well last time.

    5 @ 65%
    5 @ 75%
    Max Reps @ 85%

    WOD

    6 Rounds
    AMRAP 1:30
    12/9 Cal Row
    8 DB Snatches (22.5/15)
    Max Rep Burpee Box Jump Overs (24/20)
    -Rest 1:30

    *90s is NOT a long time for this, so go hard every round right from the start. Score is total burpee box jump overs only.

  • Monday 21st January

    Posted on 20th January 2019 by Chris Cummins

    Skill/Strength

    Squat Cleans
    A) Technique breakdown/pointers
    B) Build to a 3RM in a 12 Minute Window

    WOD

    AMRAP 12
    30 Double Unders
    15 HR Push Ups
    30 Double Unders
    15 Squat Cleans (42.5/30)

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