Workout of the Day

  • Monday 17th June

    Posted on 16th June 2019 by Chris Cummins

    Skill/Strength

    Superset x 4
    10 Back Squats @ 80-90% 1RM Front Squat from last week
    20 Reverse Lunges (10/leg alt legs) @ 60-70% of back squat weight
    Go immediately from the squats to the lunges, then rest no more than 3:00 between sets.

    WOD

    AMRAP 2
    12/9 Cal Row
    10 TTB
    Max Russian KB Swings (32/24)
    -Rest 2:00
    x 4 Rounds

  • Friday 14th June

    Posted on 13th June 2019 by Chris Cummins

    Skill/Strength

    Sumo Deadlift
    3 @ 80%
    2 @ 90%
    Max Out – Find a NEW 1RM!

    WOD

    AMRAP 12
    35 Double Unders
    10 Power Cleans (50/35)

  • Thursday 13th June

    Posted on 12th June 2019 by Chris Cummins

    WOD

    AMRAP 10
    Run 1 Mile
    30 TTB
    Max Rep Russian KB Swings (32/24)

    Rest 3:00

    AMRAP 10
    Row 2000m
    30 Pull Ups
    Max Rep KB Goblet Squats (32/24)

    Rest 3:00

    AMRAP 10
    50 Burpees
    30 Sit Ups
    Max Rep Jumping Lunges in remaining time

  • Wednesday 12th June

    Posted on 11th June 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    3 @ 80%
    2 @ 90%
    MAX OUT!! Find a NEW 1RM

    WOD

    30-20-10
    Back Squats (70/45kg)
    Burpees Over The Bar

    -Bar to be taken from the floor

  • Tuesday 11th June

    Posted on 10th June 2019 by Chris Cummins

    Skill/Strength

    AMRAP 15
    3,6,9,12,15 etc…
    DB Thrusters
    10 Cal Row after each set

    Rest 4:00

    AMRAP 15
    3,6,9,12,15 etc…
    KB Devils Press
    10 Wall Balls after each set

    -Rx weights are 20/12.5kg on the DB Thrusters and 20/12kg on the devils presses.
    -KB Devils press is a burpee to 2x KBs and a double KB Snatch

  • Monday 10th June

    Posted on 9th June 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    3 @ 80%
    2 @ 90%
    Max Out and find a new 1RM!!!

    WOD

    3 RFT
    20 Pull Ups
    20 STOH (50/35)

  • Friday 7th June

    Posted on 6th June 2019 by Chris Cummins

    Skill/Strength

    Sumo Deadlift
    5 @ 75%
    3 @ 85%
    Max Reps @ 95%

    WOD

    3 Rounds for Max Reps
    1:00 KB Swings (32/24)
    1:00 TTB
    1:00 Box Jump Overs (24/20)
    1:00 Rest

  • Thursday 6th June

    Posted on 5th June 2019 by Chris Cummins

    WOD

    0-10 Mins
    Row 2000m / Run 1 Mile
    10-20 Mins
    Run 1 Mile / Row 2000m
    20-30 Mins
    AMRAP
    20 Power Snatch (42.5/30kg)
    20 Thrusters (42.5/30kg)

  • Wednesday 5th June

    Posted on 4th June 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    5 @ 75%
    3 @ 85%
    Max Reps @ 95%

    WOD

    For Time
    100 Double Unders
    75 Sit Ups
    50 Wall Balls (9/7)
    25 Burpee Box Jump Overs (24/20)

  • Tuesday 4th June

    Posted on 3rd June 2019 by Chris Cummins

    Skill/Strength

    Hang Power Clean
    a) Build to a heavy set of 5 in 12 mins
    +
    b) Find weight for the EMOM

    EMOM 20

    Mins 1-5
    15/12 Cal Row (Rx + is 20/15)

    Mins 5-10
    5 Hang Power Cleans

    Mins 10-15
    15/12 Cal Row Rx + is 20/15)

    Mins 15-20
    5 Hang Power Cleans

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