Workout of the Day

Thursday 14th February

Posted on 13th February 2019 by Chris Cummins

WOD

AMRAP 30 in 2’s (It is Valentines Day after all, so pair up with your swolemate)
Run 800m (Together)
20 Alternate Rounds
4 Burpees
8 KB Swings (32/24)

Wednesday 13th February

Posted on 12th February 2019 by Chris Cummins

Skill/Strength

Squat Clean Thruster
-Build to a touch and go double in 12 minutes

WOD

AMRAP 12
7 Clusters (50/35)
35 Double Unders

Tuesday 12th February

Posted on 11th February 2019 by Chris Cummins

WOD

EMOM 20
1) 5 STOH
2) 10 Pull Ups
-Build weight on the STOH, but bear in mind these will be from the floor!
-Scale up to C2B Pull Ups if 10 pull ups are easy

Rest 5:00

In 2’s
10 Min Max Calorie Row

Monday 11th February

Posted on 10th February 2019 by Chris Cummins

Skill/Strength

Back Squat (Week 4/4)
3 @ 80%
2 @ 90%
Max Out
-Aim for this session is to hit a new 1RM.

WOD

3 Rounds
AMRAP 2
20 Wall Balls
AMRAP Burpees in remaining time
Rest 2:00
-Score is total burpees

Friday 8th February

Posted on 7th February 2019 by Chris Cummins

Skill/Strength

WOD Movements. Spend 10-15 minutes on both Power Clean and Jerks, and TTB.

WOD

‘Open WOD 13.4’
AMRAP 7
3,3,6,6,9,9,12,12,15,15… etc
Clean and Jerks (62.5/42.5)
TTB

Thursday 7th February

Posted on 6th February 2019 by Chris Cummins

WOD

2 Rounds
AMRAP 7
15 DB Power Cleans
15 DB Squats
15 Devils Press
-2 x 15/10kg KB’s

Rest 3:00

AMRAP 7
12 Sandbag Thrusters
6 Sandbag Facing Burpees
-22.5/15kg Bag

Rest 3:00

Wednesday 6th February

Posted on 5th February 2019 by Chris Cummins

Skill/Strength

Deadlift
4 x 8
1:30 Rest between sets, all sets same weight
-Same setup as 2 weeks ago, deadlift as though you’re in a library!

WOD

AMRAP 16
30 Double Unders
8 Front Rack Lunges (50/35)
8 KB Snatches (24/20)

Tuesday 5th February

Posted on 4th February 2019 by Chris Cummins

Skill/Strength

Hang Power Snatch
Spend 15 Mins working on triples at around 70-80% effort. Not maximal, but they want to feel like there’s some weight to them. Aim here is for nice smooth reps.

WOD

For Time (15 Min Cap)
25 Burpees
15 Hang Power Snatch (35/25)
20 Burpees
15 HPS
15 Burpees
15 HPS
10 Burpees
15 HPS

Monday 4th February

Posted on 3rd February 2019 by Chris Cummins

Skill/Strength

Back Squat (Week 3/4)
5 @ 75%
3 @ 85%
AMRAP @ 95%

WOD

2 Rounds
AMRAP 3
30/20 Cal Row
AMRAP burpees over the rower
Rest 1:00
AMRAP 3
30 KB Swings (24/20)
AMRAP Front Squats (80/55)
Rest 1:00

After both rounds, we will take a total score for burpees over both rounds and front squats over both rounds.