Workout of the Day

  • Friday 31st May

    Posted on 30th May 2019 by Chris Cummins

    Skill/Strength

    Sumo DL
    3 @ 70%
    3 @ 80%
    Max Reps @ 90%

    WOD

    AMRAP 3
    Burpee Box Jump Overs (24/20)

    Rest 30s

    AMRAP 3
    C2B Pull Ups

    Rest 30s

    AMRAP 2
    Burpee BJO

    Rest 30s

    AMRAP 2
    C2B Pull Ups

    Rest 30s

    AMRAP 1
    BBJO

    Rest 30s

    AMRAP 1
    C2B Pull Ups

  • Thursday 30th May

    Posted on 29th May 2019 by Chris Cummins

    WOD

    30 Mins Running Clock
    5 Hang Power Snatch
    Straight into
    1:00 Rower / any Erg @ 90% (HARD) effort
    Rest 1:00 – 1:30

    -Aim is to build weight on the hang power snatches as you go
    –For the first 3 rounds do 5 reps on the HPS, then the next 3 drop to 3 reps, then each round beyond that drop to 1 rep

    Buyout

    10-9-8-7-6-5-4-3-2-1
    Strict Pull Ups
    Push Ups

    -Rx + Is Strict HSPU and Strict C2B

  • Wednesday 29th May

    Posted on 28th May 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    3 @ 70%
    3 @ 80%
    Max Reps @ 90%

    WOD

    4 Rounds
    1 Minute per station, 15s transition between stations. No other rest!

    1) Double KB Clean and Jerks (2x 20/16kg – From the hang each time, not from the floor)
    2) Cal Row
    3) Devils Press (2x 15/10kg)

  • Tuesday 28th May

    Posted on 27th May 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    3 @ 70%
    3 @ 80%
    Max Reps @ 90%

    WOD

    AMRAP 16
    5 Rounds
    10 STOH
    15 TTB

    Rest 2:00

    Max Rounds in remaining time
    10 STOH
    15 Wall Balls

    -50/35kg
    You MUST rest 2:00 after your 5th set of TTB and the time is included in your 16:00.

  • Friday 24th May

    Posted on 23rd May 2019 by Chris Cummins

    Skill/Strength

    Sumo DL
    5 @ 65%
    5 @ 75%
    Max Reps @ 85%

    WOD

    Every 3:00 x 4 Rounds
    200m Run
    20 Thrusters (42.5/30)
    -Start a new round on 3:00 whether or not you finish the previous round

  • Thursday 23rd May

    Posted on 22nd May 2019 by Chris Cummins

    WOD

    EMOM 20
    1) 15 Wall Balls
    2) 8 Hang Power Cleans (50/35)

    Rest 5:00

    AMRAP 8
    10,20,30,40,50 etc
    Double Unders
    10 HRPU between sets

  • Wednesday 22nd May

    Posted on 21st May 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    5 @ 65%
    5 @ 75%
    Max Reps @ 85%

    WOD

    AMRAP 10
    10 Single DB Hang Snatch Right
    10 Single DB Hang Snatch Left
    10 Burpees
    -22.5/15kg

  • Tuesday 21st May

    Posted on 20th May 2019 by Chris Cummins

    WOD

    AMRAP 7
    15/10 Cal Row
    20 Single KB FR Squats (20/16kg – 10/side)

    Rest 3:00

    AMRAP 7
    15 Wall Balls
    15 KB Swings (24/20)

    Rest 3:00

    AMRAP 7
    15/10 Cal Row
    20 Single KB FR Squats (20/16kg – 10/side)

    Rest 3:00

    AMRAP 7
    15 Wall Balls
    15 KB Swings

  • Monday 20th May

    Posted on 19th May 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    5 @ 65%
    5 @ 75%
    Max Reps @ 85% 1RM

    WOD

    15 Mins to get as far as possible
    Descending Ladder of Reps, starting at 14

    Hang Power Cleans (42.5/30)
    Box Jumps (42.5/30)
    Down Ups

    14 of each,
    13 of each,
    12 of each… etc. As far through as possible in 15:00

  • Friday 17th May

    Posted on 16th May 2019 by Chris Cummins

    Skill/Strength

    Sumo Deadlift
    A) Heavy Single
    B) 3×5 @ 75%

    WOD

    6 RFT
    10 STOH (50/35)
    10 Burpee Box Jump Overs (24/20)
    10 Wall Balls (9/7)

← Older posts

Get in touch
for your free fundamentals course