Workout of the Day

  • Thursday 28th February

    Posted on 27th February 2019 by Chris Cummins

    Skill/Strength

    -For the next 4 weeks we’ll be doing a ‘weakness day’ on a thursday. 20 mins or so working on a weakness of your choice. Nothing specific here, it can be anything. If you hate cardio, do some extra, if you want to improve some gymnastics, do some! Your choice. Coach will be on hand to provide some suggestions/tips.

    WOD

    EMOM 20
    1) Max Rep DB Floor Press
    2) Max Rep DB See-Saw Row
    3) Run 200m
    4) Rest

  • Wednesday 27th February

    Posted on 26th February 2019 by Chris Cummins

    Skill/Strength

    Overhead Squat
    5 x 3
    -Building weight over the 5 sets, if possible/technically sound, to a heavy set of 3.

    WOD

    4 Alternate Rounds in 2’s (2 full rounds each)
    250m/200m Row
    10 DB Snatch (30/20)
    10 Burpees
    10 DB Snatch
    10 Burpees
    10 DB Snatch
    250/200m Row

  • Tuesday 26th February

    Posted on 25th February 2019 by Chris Cummins

    Skill/Strength

    Push Jerk – In 12 minutes build to a 4RM

    WOD

    AMRAP 18
    6 STOH (60/40)
    7 Burpees
    8 Pull Ups
    9 KB Swings (32/24)
    200m Run/250m Row

  • Monday 25th February

    Posted on 24th February 2019 by Chris Cummins

    WOD

    19.1 Second chance.

    We have a second opportunity to complete the Open WOD today. If you did it on Friday, you have a chance to have another go and beat your score. If you’d rather not, coaches will be on hand to provide an alternative!

  • Friday 22nd February

    Posted on 22nd February 2019 by Chris Cummins

    WOD – 19.1

    AMRAP 15
    19 wall balls
    19 cal row

  • Thursday 21st February

    Posted on 20th February 2019 by Chris Cummins

    Skill/Strength

    Weakness Day
    -For the next 5 weeks we’ll be doing a ‘weakness day’ on a thursday. 20 mins or so working on a weakness of your choice. Nothing specific here, it can be anything. If you hate cardio, do some extra, if you want to improve some gymnastics, do some! Your choice. Coach will be on hand to provide some suggestions/tips.

    WOD

    10 RFT In 2’s (alternate rounds)
    250/200m Sprint
    15 Burpees over the rower

  • Wednesday 20th February

    Posted on 19th February 2019 by Chris Cummins

    Skill/Strength

    A) Power Snatch Tekkers

    B) EMOM 12
    1) 12/9 Cal Row
    2) 3 Power Snatches (building weight)

    WOD

    AMRAP 12
    12 Pull Ups
    9 Deadlifts
    6 Thrusters
    -50/35kg

  • Tuesday 19th February

    Posted on 18th February 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    5×5
    -All sets same weight, heavy as poss on these!
    -15 Plate Sit Ups after each set

    WOD

    EMOM 15
    1) 15 Burpees
    2) 15 KB Swings (32/24)
    2) 15 Wall Balls (9/7)
    -Hang in there, can you complete all the reps in all the rounds?

  • Monday 18th February

    Posted on 17th February 2019 by Chris Cummins

    Skill/Strength

    Handstand Push Ups + TTB
    -Spend 10 minutes working on both of the above, going through progressions and finding a suitable WOD scale.

    WOD

    For Time
    500m Row
    25 HSPU (Scale to HRPU)
    50 TTB
    75 Push Press (35/25)
    150 Double Unders
    -15 Min Time Cap

  • Friday 15th February

    Posted on 14th February 2019 by Chris Cummins

    Skill/Strength

    Deadlift
    5 x 1
    -Build weight each set, with the aim to finish somewhere around 90% of 1RM. Don’t use this to max out! We have a few DL’s to do in the WOD if you hadn’t already noticed so save some!

    WOD

    AMRAP 10
    5 STOH
    10 Deadlifts
    15 Box Jumps
    -50/35kg
    -24/20″

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