Workout of the Day

  • 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!

  • Thursday 18th July

    Posted on 17th July 2019 by Chris Cummins

    Skill/Strength

    Back Squats
    10×10
    -Rest 90s between sets.
    -Pick a weight here somewhere around 50-60% of your 1RM. Hang in there!

    WOD

    For Time
    800m Run
    30-20-10
    Wall Balls (9/7)
    Burpees

  • Wednesday 17th July

    Posted on 16th July 2019 by Chris Cummins

    Skill/Strength

    STOH
    15 Mins to build to a heavy single STOH
    -This can be Push Press/Jerk or split jerk.

    WOD

    AMRAP 18
    18 DB Snatch (22.5/15kg)
    15 Box Jumps (24/20)
    12 HR Push Ups

  • Tuesday 16th July

    Posted on 15th July 2019 by Chris Cummins

    WOD

    Every 3:00 x 5 Rounds
    Run 200m
    10 TTB
    3 Power Cleans

    Immediately into

    Every 3:00 x 5 Rounds
    80 Double Unders
    10 Burpees
    3 Squat Cleans

    -Aim is to go as heavy as possible on the cleans. No Rx weight, and you may build weight as you go… although time may be limited!

    Buyout

    Pick one of the following
    A) Partner planks – 1:00 on, 1:00 off with a 20/15kg plate on your back
    B) Partner DBalls – AMRAP 5. You do 5, then partner does 5. Heavy as poss!

  • Monday 15th July

    Posted on 14th July 2019 by Chris Cummins

    Skill/Strength

    4 Rounds
    20 Double KB FR Box Step Ups
    20 Push Ups
    Rest no more than 1:00 after the push ups before returning to the box step ups.

    WOD

    AMRAP 5
    5 Pull Ups
    10 Front Squats
    5 Pull Ups
    10 Push Press
    -Rest 1:00
    x3 Rounds
    -Start where you left off each time, score is total rounds after all 3 sets.

    -42.5/30kg
    -Rx + options would be 50/35kg and 3 Bar or Ring MUs each time instead of 5 pull ups.

  • Friday 12th July

    Posted on 11th July 2019 by Chris Cummins

    Skill/Strength

    Superset x 5
    10 Goblet Squats
    20 Deficit Reverse DB Lunges
    -Rest 90s
    -Heavy as poss on the DBs

    WOD

    21-15-9
    Back Squats (80/55, from the floor)
    Burpees over the bar

  • Thursday 11th July

    Posted on 10th July 2019 by Chris Cummins

    WOD

    AMRAP 15 in 2’s
    500m Row
    50 Wall Balls
    30 Burpees

    Rest 4:00

    AMRAP 15 in 2’s
    Run 1 Mile
    50 TTB
    Max Rep Devils Press (2×15/10kg)

  • Wednesday 10th July

    Posted on 9th July 2019 by Chris Cummins

    Skill/Strength

    Gymnastic Weakness Session
    -Pick a gymnastic movement of your choice and spend 15 mins or so with no constraints working towards progressing it. If you’re stuck, ask a coach for a suggestion!

    WOD

    For Time
    100 KB Snatch (50/arm done in 10s @ 20/16kg)
    ***Every 2:00 (Including 0:00) Run 200m

    -16 Min Cap

  • Tuesday 9th July

    Posted on 8th July 2019 by Chris Cummins

    Skill/Strength

    Squat Clean
    -In 15 Minutes build to a heavy set of 3 TnG

    WOD

    AMRAP 12
    8 Hang Squat Cleans (50/35)
    8 Over Bar Burpees

    ***Each round add 2 reps to the hang squat cleans but keep burpees at 8

  • Monday 8th July

    Posted on 7th July 2019 by Chris Cummins

    Skill/Strength

    Push Press
    5,4,3,2,1
    -Build weight each set and finish with a heavy single

    WOD

    Every 5:00 x 3 Rounds
    15 Thrusters (42.5/30kg)
    Run 400m
    15 Pull Ups

    -Each round AFAP

← Older posts

Get in touch
for your free fundamentals course