Workout of the Day

Thursday 1st August

Posted on 31st July 2019 by Chris Cummins

WOD

AMRAP 16
Row 500/400m
21 Power Snatches (42.5/30)
12 Burpees over the bar

Rest 3:00

AMRAP 16
20 Single DB Devils Press (22.5/15 – Alt arms)
30 Single DB FR Lunges (22.5/15 – Alt legs)
*Every 4:00 including 0:00 run 400m

Wednesday 31st July

Posted on 30th July 2019 by Chris Cummins

Skill/Strength

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

WOD

4 Rounds for maximum TOTAL reps
Min 1) Max KB Swings (24/20)
Min 2) Max Pull Ups
Min 3) Rest

Rest 2:00

2:00 Max Rep Push Ups

Tuesday 30th July

Posted on 29th July 2019 by Chris Cummins

Skill/Strength

Squat Clean
Every 3:00 x 5 Sets
10 Burpees
5 Squat Cleans
***Reduce reps by 1 and build weight on the cleans each round to end with a heavy single

WOD

AMRAP 10
35 Double Unders
10 Ground to overhead (50/35)

Monday 29th July

Posted on 28th July 2019 by Chris Cummins

Skill/Strength

Shoulder Press (2/4)
3@ 70%
3@ 80%
Max Reps @ 90%

WOD

AMRAP 15
18 Wall Balls
12 Single DB Hang Clean and Jerks (22.5/15)
6 Burpee Box Jumps (24/20)

Friday 26th July

Posted on 25th July 2019 by Chris Cummins

Skill/Strength

Power Clean
-12 Mins to build to a heavy single
+
5 @ 65%
5 @ 75%
Max Reps @ 85% (Must be back on the bar within 3s of previous rep)

WOD

AMRAP 12
15 Air Squats
12 KB Swings (24/20)
9 TTB

Thursday 25th July

Posted on 24th July 2019 by Chris Cummins

WOD

Every 10:00 x 3
Run West Lane Loop
10-20-30-40 etc…
Single Arm DB Thrusters (swap arms every 5 reps 22.5/15kg)
3-6-9-12 etc…
C2B Pull Ups

-Round 2 switch the DB movement to single arm hang clean and jerks
-Round 3 switch the DB movement to single arm devils press

***Rx+ Option is to carry a 9/7kg medball on the run and/or scale up to ring or bar muscle ups.
***Scale the run to the half west lane loop or 800m if not comfortable with the full loop!

Wednesday 24th July

Posted on 23rd July 2019 by Chris Cummins

Skill/Strength

Back Squat
12 Mins to Build to a heavy single
+
5 @ 65%
5 @ 75%
Max Reps @ 85%
-Rest 2:00 between sets

WOD

50-40-30-20-10
Sit Ups
*15 Burpee Box Jump Overs Between Sets

Tuesday 23rd July

Posted on 22nd July 2019 by Chris Cummins

Skill/Strength

TTB
Progressions first, then

1x Max effort set
+
EMOM 8
30% of max effort set

WOD

Every 3:00 x 5 Rounds
Run 200m
50 Double Unders
Max Rep DB Snatch (22.5/15)

Monday 22nd July

Posted on 21st July 2019 by Chris Cummins

Skill/Strength

Shoulder Press
A) 10 Mins to find Heavy Single

B) 5 @ 65%
5 @ 75%
Max Reps @ 85%
(Rest 2:00 between sets)

WOD

2 Rounds
AMRAP 3
Cal Row

Rest 1:00

AMRAP 3
7 Thrusters (42.5/30)
7 Burpees Over Bar

Rest 1:00

-4 Scores from the WOD here, Row 1, AMRAP 1, Row 2 and AMRAP 2.

Friday 19th July

Posted on 18th July 2019 by Chris Cummins

WOD

EMOM 35
1)  6 Heavy DB Snatch – Heavy as poss here!
2) 8 Double KB Clean and Jerks (2x 20/16)
3) 50 Double Unders
4) 20 Tuck Ups
5) 15/12 Cal Row
6) 15 Pull Ups
7) Rest

***Pick the heaviest DB you can manage. This is supposed to be tough!