Workout of the Day

  • Wednesday 1st May

    Posted on 30th April 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    A) Build to a 5RM
    B) 1x ME Set @ 20/15kg. No re-racking. If you make it to 100 reps then stop.

    WOD

    AMRAP 12
    20 Burpees
    40 Air Squats
    20 Pull Ups

  • Tuesday 30th April

    Posted on 29th April 2019 by Chris Cummins

    WOD

    10 Rounds
    AMRAP 3:30
    Run 400m
    10 Box Jump Overs (24/20)
    Max Rep KB Swings (24/20)
    Rest 30s

  • Monday 29th April

    Posted on 28th April 2019 by Chris Cummins

    Skill/Strength

    15:00 Running Clock
    0-5 Mins
    30s Front Squats
    30s Rest
    x5
    5-10 Mins
    30s Back Rack Lunges
    30s Rest
    10-15 Mins
    30s Wall Sit
    30s Rest
    -Use around 50% of your 1RM Front Squat for the squats and the lunges. Wall sit is bodyweight but Rx+ is weighted with a KB as a goblet

    WOD

    AMRAP 10
    15 Bar facing burpees
    15 Hang Power Cleans (50/35kg)

  • Friday 26th April

    Posted on 25th April 2019 by Chris Cummins

    Skill/Strength

    Strict Pull Ups
    5x Max Rep Sets
    Recovery Paced 200m Jog between sets

    WOD

    0-3 Mins
    150 Double Unders
    3-8 Mins
    75 Wall Balls
    8-11 Mins
    Max Rep Double Unders
    11-16 Mins
    Max Rep Wall Balls
    -9/7kg

  • Thursday 25th April

    Posted on 24th April 2019 by Chris Cummins

    WOD

    4 Rounds
    AMRAP 3
    Row 500m
    Max Rep Floor Press (60/40kg)
    Rest 1:00 between rounds

    Rest 5:00

    4 Rounds
    AMRAP 3
    Run 400m
    Max Rep Deadlifts (90/65)
    Rest 1:00 between rounds

    Buy Out

    5 Rounds
    30s Isometric lunge hold right
    30s Isometric lunge hold left
    1:00 Rest

  • Wednesday 24th April

    Posted on 23rd April 2019 by Chris Cummins

    Skill/Strength

    Single Arm DB Push Press
    4×10 Each Arm
    -After each set perform 15 Russian Twists with a DB (8 sets in total as there’s 4/sets each arm)

    WOD

    100 Alternate DB Snatches for time (22.5/15kg)
    **EMOM 30 Double Unders (including 0:00)

  • Tuesday 23rd April

    Posted on 22nd April 2019 by Chris Cummins

    Skill/Strength

    Power Clean + Push Jerk
    Build to a heavy TnG triple in 15 mins

    WOD

    For Time
    30 Clean and Jerks (62.5/42.5)
    800m Run

    -Make a note of your time for the clean and jerks, and the total time.

  • Good Friday – 19th April

    Posted on 18th April 2019 by Chris Cummins

    MURPH

    1 Mile Run
    100 Pull Ups
    200 Push Ups
    300 Squats
    1 Mile Run

  • Thursday 18th April

    Posted on 17th April 2019 by Chris Cummins

    Skill/Strength

    Snatch Progressions
    -Spend 15 Mins working at moderate weight, performing some triples. Resting as needed. No PBs here, just moving well.

    WOD

    10-9-8-7-6-5-4-3-2-1
    Power Snatches (35/25)
    Over Bar Burpees
    Straight into
    10-9-8-7-6-5-4-3-2-1
    STOH (50/35 – Same bar, load it yourselves)
    Wall Balls (9/7)

  • Wednesday 17th April

    Posted on 16th April 2019 by Chris Cummins

    Skill/Strength

    Push Press
    5×5
    -Build weight each set to a heavy set of 5

    WOD

    AMRAP 2
    12/9 Cal Row
    12 DB Snatch (22.5/15)
    Max Rep TTB in remaining time
    -Rest 2:00
    x4 Rounds

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