Workout of the Day

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

Friday 5th July

Posted on 4th July 2019 by Chris Cummins

WOD

5 Rounds
1 Min Cal Row
1 Min DB Bench Press (22.5/15kg)
1 Min Wall Balls
1 Min Pull Ups
1 Min Rest

Rest 3:00

12 Mins Midline Blast – EMOM
1) Side plank right (Side star plank for Rx +)
2) Flutter kicks
3) Side plank left
4) Sit Ups
5) Hollow Hold
6) Hanging knee raise (Strict TTB for Rx +)
x2 Rounds