Workout of the Day

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)

Thursday 10th January

Posted on 9th January 2019 by Chris Cummins

Skill/Strength

Superset x 4-5
Back Squat x 8 Reps
Barbell Lunges x 16 Reps (8/leg alt legs)
Rest 2:00
-20 Min Cap for this

WOD

7 Rounds For Time in 2’s
14 Cal Row
14 TTB
14 Deadlifts (100/70)
-Split it however you want, 15 min cap.

Wednesday 9th January

Posted on 8th January 2019 by Chris Cummins

Skill/Strength

4-5 Rounds
5 Push Jerks
10 Double KB Bent Over Row
50 Double Unders
Rest 2:00
-Build weight on the push jerks over the sets
*20 Min Cap for this

WOD

AMRAP 10
60 Air Squats
50 HR Push Ups
40 DB Snatch (22.5/15)
30 Box Jumps (24/20)
20 Deadlifts (60/40)
10 Push Jerks (60/40)

Tuesday 8th January

Posted on 7th January 2019 by Chris Cummins

WOD

Round 1

EMOM 7 (Same minute)
7 Pull Ups
3 Hang Power Cleans (60/40kg)

Straight into

EMOM 7 (Same minute)
7 Burpees
3 Front Squats (60/40kg)

Rest 5:00 – Increase the weight from round 1 to round 2.

Round 2

EMOM 7 (Same minute)
7 Pull Ups
3 Hang Power Cleans (70/47.5kg)

Straight into

EMOM 7 (Same minute)
7 Burpees
3 Front Squats (70/47.5kg)

Monday 7th January

Posted on 6th January 2019 by Chris Cummins

Skill/Strength

Toes To Bar Progressions
-Spend 10-15 minutes working on TTB Progressions. No specific requirement here for anything measurable. Just work towards technically sound toes to bar with a few working sets

WOD

AMRAP 18
15 STOH (50/35)
12 Box Jumps (24/20)
9 Toes To Bar