Workout of the Day

  • Monday 25th March

    Posted on 24th March 2019 by Chris Cummins

    WOD

    19.5 2nd chance

    If you haven’t had a chance to have a go at the final open WOD, now is your chance. If you have, feel free to have another crack (ha!) or perhaps use the time to work on some weaknesses!

    Good idea here could be a 5k run!? Shock horror!

  • Thursday 21st March

    Posted on 20th March 2019 by Chris Cummins

    Skill/Strength

    Weakness Day
    -As per last 4 weeks. Nothing structured… pick something you dislike or something you need to work on, and work on it! Nice and simple. It’s going to be thrusters tomorrow by the looks of things, perhaps with C2B pull ups, so perhaps go easy on the grip intensive stuff.

    WOD

    Partner 5000m Row
    -Split as you desire. Get the rower counting down from 5000m and use the clock on the monitor for your time.

  • Wednesday 20th March

    Posted on 19th March 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    Build to 8RM
    -Aim for this is to increase on the weight used for last weeks 10RM

    WOD

    AMRAP 12 in 2’s
    8 Devils Press (2x 15/10kg DBs)
    12 Pull Ups
    -Alternate full rounds

  • Tuesday 19th March

    Posted on 18th March 2019 by Chris Cummins

    WOD

    6 Rounds (EMOM x36)
    Min 1) 12/9 Cal Erg
    Min 2) 21 Russian KB Swings
    Min 3) 12/9 Cal Erg
    Min 4) 21 Wall Balls
    Min 5) 12/9 Cal Erg
    Min 6) 21 Ball Slams (15/12kg)
    -No rest between rounds, but rest the remainder of each minute (if any)
    -You are able to choose the erg you use, if you want a specific one. Most will be rowing though!

  • Monday 18th March

    Posted on 17th March 2019 by Chris Cummins

    19.4 Re-Do

    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

  • Thursday 14th March

    Posted on 13th March 2019 by Chris Cummins

    Skill/Strength

    Weakness Day
    -As per last 3 weeks. Nothing structured… pick something you dislike or something you need to work on, and work on it! Nice and simple. I have a sneaky suspicion that muscle ups and/or double unders could be due in the open this week, could be wrong, but it’s a good time to give them a practice if you’re nearly there with them!

    WOD

    AMRAP 15 in 2’s
    5 Burpees over the bar
    5 Front Squats (50/35)
    5 Burpees over the bar
    -Alternate full rounds

  • Wednesday 13th March

    Posted on 12th March 2019 by Chris Cummins

    Skill/Strength

    Power Clean + Push Jerk Tekkers

    WOD

    On a 20:00 Running Clock
    0-10 Mins
    -Build to a 1RM Power Clean + Push Jerk
    10-20 Mins
    AMRAP 10
    15 KB Swings (24/20)
    30 Double Unders

  • Tuesday 12th March

    Posted on 11th March 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    -Build to a 10RM

    WOD

    AMRAP 12
    15 Burpees
    12 TTB
    9 Thrusters (42.5/30kg)

  • Monday 11th March

    Posted on by Chris Cummins

    WOD

    19.3 Second chance or an alternate WOD of your choice. If you’re stuck for a WOD to do then a coach can help you out with choosing.

  • Thursday 7th March

    Posted on 6th March 2019 by Chris Cummins

    Skill/Strength

    -For the next 3 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 21
    1) 15/12 Cal Row
    2) 15 Wall Balls
    3) 3 STOH (Climbing weight to a nice heavy set at the end)

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