Workout of the Day

Friday 4th January

Posted on 3rd January 2019 by Chris Cummins

Skill/Strength

Front Squat
@ 50% of your 1RM (Or 50% effort if you don’t know it) perform 4-5 max effort sets to failure. Straight after each set, you’ll go immediately into a max effort wall sit hold. Then rest 2:00 before the next set.

-20 minutes for this part.

WOD

5 RFT
5 Hang Squat Cleans (60/40kg)
15 Wall Balls (9/7kg)
30 Double Unders
-12 Minute Cap

Thursday 3rd January

Posted on 2nd January 2019 by Chris Cummins

Skill/Strength

Bench Press
A) Build to a heavy single in 12 minutes

B) 4 Rounds
Max Reps @ 50% 1RM bench press straight into 1 minute of rowing for max cals.
-Rest 2:00

We want a max score for A, and then a TOTAL score of bench press reps and rowing calories after all 4 rounds for B

WOD

AMRAP 10
15 Russian KB Swings (24/20)
10 Burpees

Wednesday 2nd January

Posted on 1st January 2019 by Chris Cummins

WOD

EMOM 32 (8 Rounds)
Min 1) 1 Round of DT
Min 2) 50 Double Unders
Min 3) 1 Round of Cindy
Min 4) Rest

-DT is 12 Deadlifts, 9 Hang Cleans, 6 STOH
-Cindy is 5 Pull Ups, 10 Push Ups, 15 Squats
-Rx Weights are 70/47.5kg but scale accordingly