Workout of the Day

  • 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)

  • Thursday 16th May

    Posted on 15th May 2019 by Chris Cummins

    WOD

    AMRAP 15
    10 Devils Press (2×15/10 – Rx + is 2x 17.5/12.5)
    200m Run
    50 Double Unders

    Rest 5:00

    AMRAP 15
    5 Cal Row
    5 Goblet Squats (24/20kg)
    5 Russian Twists (15/10kg plate)
    -Add 5 Reps each round to each movement

  • Wednesday 15th May

    Posted on 14th May 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    A) Heavy Single
    B) 3 x 5 @ 75%

    WOD

    AMRAP 4
    400m Run
    15 TTB
    Max Rep Russian KB Swings in remaining time (32/24)
    Rest 1:00
    x3 Rounds

  • Tuesday 14th May

    Posted on 13th May 2019 by Chris Cummins

    Skill/Strength

    A) Double Under Progressions
    B) Pull Up Progressions

    WOD

    On a 25 Min Running Clock

    0-5 Mins
    250 Double Unders

    5-15 Mins
    10 Rounds
    10 Burpees
    10 Wall Balls (9/7kg)

    15-25 Mins
    10 Rounds of Cindy
    5 Pull Ups
    10 Push Ups
    15 Squats

    ***If you complete the workload before the time you may proceed immediately to the next bit, giving you more time and more of a chance to finish each section. If not, stop and move on once you reach the end of that time zone.

  • Monday 13th May

    Posted on 12th May 2019 by Chris Cummins

    This week we will be testing some 1RMs (Mon/Wed/Fri) to work out some percentages for another 4 week strength cycle. This time with some slightly different movements!

    Skill/Strength

    Bench Press
    A) Find a heavy Single
    B) 3 x 5 @ 75%

    WOD

    In 2’s – For Time
    Partner A Runs 800m while partner B Rows 1000m
    Partner B Runs 800m while partner A Rows 1000m
    Partner A Runs 400m while partner B Rows 500m
    Partner B Runs 400m while partner A Rows 500m

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