Workout of the Day

  • 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)

  • Friday 18th January

    Posted on 17th January 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    Build to 8RM Back Squat
    +
    3 x 8 @ 85%

    -20 Min Cap for this

    WOD

    For Time
    50 Bar Facing Burpees
    50 Overhead Squats (20/15)
    50 Bar Facing Burpees

  • Thursday 17th January

    Posted on 16th January 2019 by Chris Cummins

    Skill/Strength

    Toes to Bar Progressions
    -Spend 10 mins working on TTB progressions

    WOD

    2 Rounds
    EMOM 4
    30s Max Reps TTB (followed by 30s rest)
    straight into
    EMOM 4
    5 Deadlifts (between 60-70% 1RM, this is gonna be TOUGH!)
    straight back into the next round

  • Wednesday 16th January

    Posted on 15th January 2019 by Chris Cummins

    Skill/Strength

    Power Snatch Progressions and technical breakdown. Decent opportunity to spend some time working at a light weight and perfecting the mechanics.

    WOD

    Every 4:00 x 5 Rounds
    25/18 Cal Row
    10 Power Snatch @ 50%

    2nd round: 8 Psn @ 60%
    3rd round: 6 Psn @ 70%
    4th round: 4 Psn @ 80%
    5th round: 2 Psn @ 90%

    ***Percentages based on perceived effort for that day.

  • Tuesday 15th January

    Posted on 14th January 2019 by Chris Cummins

    Skill/Strength

    Superset x 4-5
    10 Bench Press
    10 Single Arm Bent Over Rows/Side (KB or DB)
    Rest 2:00
    20 min cap for this, aim to get through 5 sets if possible! Building weight as you go if you’re able.

    WOD

    ‘Annie and Friends’
    50-40-30-20-10
    Double Unders
    Sit Ups
    10-20-30-40-50
    KB Swings (24/20)
    Pull Ups

    18 Min Cap

  • Monday 14th January

    Posted on 13th January 2019 by Chris Cummins

    Skill/Strength

    Power Clean
    -Spend 10 Minutes working through progressions/technique on power cleans
    Toes To Bar
    -Spend 10 Minutes working through progressions/technique on TTB

    WOD

    AMRAP 12
    5 Power Cleans (50/35)
    5 TTB
    5 Front Squats (50/35)
    5 Over Bar Burpees

    -Add 1 Rep every round and see how far you can get!

  • Friday 11th January

    Posted on 10th January 2019 by Chris Cummins

    Skill/Strength

    Pull up progressions
    -Same set up as monday with the TTB. No specific requirement for rep ranges, just spend 10-15 minutes working towards technically sound movement.

    WOD

    AMRAP 16
    3-6-9-12-15-18-21…. etc
    Single DB Hang Clean and Jerk (22.5/15)
    Pull Ups
    Plate Sit Ups (15/10)

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