Workout of the Day

  • 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

  • Friday 10th May

    Posted on 9th May 2019 by Chris Cummins

    WOD

    0-18min.
    4 Rounds:
    400m Run
    25 Wall Balls (9/7)

    20-30min.
    2 Rounds:
    30 Single DB Front Squats (Goblet – 30/20)
    60 Double Unders
    30 DB Lunges (left+right= 2 – 30/20)
    60 Double Unders

    32-35min.
    AMRAP:
    Turkish Sit ups (2x 16/12kg)

  • Thursday 9th May

    Posted on 8th May 2019 by Chris Cummins

    WOD

    Every 4:00 x 4 Rounds
    20 Burpees
    5 Deadlifts (Aim to do this at 75% 1RM with all sets at same weight)

    Rest 5:00

    Every 4:00 x 4 Rounds
    30 Box Jump Overs (24/20)
    5 STOH (From the rack, as heavy as possible. Build weight each round on this one)

  • Wednesday 8th May

    Posted on 7th May 2019 by Chris Cummins

    WOD

    EMOM 25
    Min 1) Max Rep Devils Press (2x 15/10kg)
    Min 2) Max Rep Hang Power Cleans (50/35)
    Min 3) Max Rep Pull Ups
    Min 4) Max Cal Row
    Min 5) Rest

    -Move for approximately 50s on each station before getting ready to transition to the next one

    Buy Out

    5 Rounds
    10 Push Ups
    10 Ring Rows
    10 Barbell Curls

  • Tuesday 7th May

    Posted on 6th May 2019 by Chris Cummins

    Skill/Strength

    Back squat
    5×5
    -Build weight slightly each set if you can
    -2 mins rest between sets

    WOD

    AMRAP 12
    8 Wall Balls
    8 KB Swings (32/24)
    30 double unders
    -Add 2 reps to the wall balls and KB swings each round.

  • Monday 6th May

    Posted on 5th May 2019 by Chris Cummins

    WOD

    For Time: (Time CAP: 35min.)

    5 Rounds:
    10 Push Press (60/40)
    10 Pull Ups

    immediately into;
    Run 1 Mile

    5 Rounds:
    10 Push Press (60/40)
    10 Pull ups

    immediately into;
    Run 1 Mile

  • Friday 3rd May

    Posted on 2nd May 2019 by Chris Cummins

    WOD

    Every 10:00 x 3 Rounds
    Row 1000m
    2 rounds of DT (72.5/47.5)
    Max Rep TTB in remaining time
    *DT = 12 Deadlifts, 9 Hang Cleans, 6 STOH

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