Workout of the Day

  • Friday 30th August

    Posted on 29th August 2019 by Chris Cummins

    Skill/Strength

    Push Press
    Build to a 10RM

    WOD

    Every 3:00 x 5 Rounds
    Run 200m
    Remaining time AMRAP
    5 Squat Cleans (60/40)
    5 Over Bar Burpees

  • Thursday 29th August

    Posted on 28th August 2019 by Chris Cummins

    Skill/Strength

    Strict Pull Ups
    In 12-15 mins accumulate as many strict pull ups as possible. Whether this is Strict C2B, underhand, ring pull ups, ring rows, banded pull ups…. just spend 12-15 minutes working on strict pulls!

    WOD

    50-40-30-20-10
    DB Snatch (22.5/15)
    *20 Wall Balls + 50 Double Unders after each set of DB Snatch

  • Wednesday 28th August

    Posted on 27th August 2019 by Chris Cummins

    WOD

    Every 6:00 x 6 Rounds

    400m Run
    15 Pull Ups
    1 Round of DT

    ***Idea here is that you’ll start at a weight that’s challenging but doable, and build slightly each round!

    ****DT = 12 Deadlifts, 9 Hang Cleans, 6 STOH @ 70/47.5kg

  • Tuesday 27th August

    Posted on 26th August 2019 by Chris Cummins

    For the next 5 weeks we’re going to be aiming for a new 10 Rep Max back squat and Push Press.

    Skill/Strength

    Back Squat
    Build to a 10RM

    WOD

    AMRAP 12
    15 TTB
    12 Deadlifts (70/47.5)
    9 Box Jumps (24/20)

  • Monday 26th August

    Posted on 25th August 2019 by Chris Cummins

    WOD

    For Time
    30 Clean and Jerks (60/40)
    1 Mile Run
    50 Pull Ups
    1 Mile Run
    100 Burpees

  • Friday 23rd August

    Posted on 22nd August 2019 by Chris Cummins

    Skill/Strength

    Push Press
    Build to a heavy set of 5

    WOD

    AMRAP 12
    7 Squat Clean Thrusters (50/35)
    35 Double Unders

  • Thursday 22nd August

    Posted on 21st August 2019 by Chris Cummins

    Skill/Strength

    Deadlift
    6 Reps Every 3:00 x 6
    Building to a heavy set of 6

    WOD

    3 Rounds For Time
    30 TTB
    25 Box Jumps (24/20)
    20 Burpees

    -15 Min cap

  • Wednesday 21st August

    Posted on 20th August 2019 by Chris Cummins

    WOD

    AMRAP 6
    Row 1000m
    Max Rep Single DB Devils Press (22.5/15)

    Rest 3:00

    AMRAP 6
    Run 800m
    Max Rep Thrusters (60/40kg)

    Rest 3:00

    AMRAP 6
    Row 1000m
    Max Rep Single DB STOH (22.5/15)

    Rest 3:00

    AMRAP 6
    Run 800m
    Max Rep Squat Cleans (60/40kg)

  • Tuesday 20th August

    Posted on 19th August 2019 by Chris Cummins

    Skill/Strength

    Every 2:00 x 8 Sets
    35-60 Double Unders
    10 Strict Pull ups

    -Scale to an amount that means you’re able to work for roughly 75-90s each round

    WOD

    Every 4:00 x 3 Sets
    Run 400m
    20 Single DB Hang Snatch (10/side – 22.5/15)
    Max Rep TTB

    -Score is total TTB + DB Hang snatches after 3 rounds
    -Idea is to make TTB each round so scale the run/reps to a number you can!

  • Monday 19th August

    Posted on 18th August 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    To a heavy set of 5

    WOD

    EMOM Until Failure
    Odd) 12 Burpees over the bar
    Even) 7 STOH (50/35)

    *** Add 1 rep to STOH every round. Cap @ 20 mins, RX+ Option is 15 Burpees and 60/40kg

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