Workout of the Day

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)

Wednesday 6th March

Posted on 5th March 2019 by Chris Cummins

Skill/Strength

Hang Power Snatch
In 15 minutes build to a heavy 3

WOD

AMRAP 10
10 Hang Power Snatch (42.5/30)
10 Box Jump Overs (24/20)

Tuesday 5th March

Posted on 4th March 2019 by Chris Cummins

Skill/Strength

Deadlift – Build to a 10RM in 15 mins
Same set up as our most recent deadlifts – Do these as though you’re in a library. No dropping the bar, and just tap it down between reps.

WOD

AMRAP 3
2 Thrusters
4 Burpees over the bar
6 Pull Ups

-Rest 90s x 3 Rounds
-Weights are as follows:
Round 1 – 50/35kg
Round 2 – 60/40kg
Round 3 – 70/45kg

Monday 4th March

Posted on 3rd March 2019 by Chris Cummins

WOD

19.2 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 1st March

Posted on 1st March 2019 by Chris Cummins

19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 61/38kg
25 toes-to-bars
50 double-unders
13 squat cleans, 83/52kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 102/65kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 124/79kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 142/93kg

Stop at 20 minutes.