Workout of the Day

  • Tuesday 17th September

    Posted on 16th September 2019 by Chris Cummins

    Skill/Strength

    EMOM 10 (5 sets of each)
    1) 1x Max effort set of strict pull ups
    2) 45s Max Rep Push Ups

    WOD

    EMOM 6
    12/9 Cal Row

    -Rest 2:00

    EMOM 6
    8 DB Snatch + 8 Box Jumps

    -Rest 2:00

    EMOM 6
    12/9 Cal Row

    -Rest 2:00

    EMOM 6
    5 Thrusters + 5 Bar Facing Burpees

    -Rx + option is 15/12 Cals
    -DB is 22.5/15kg
    -Box is 24/20
    -Thruster weight is 50/35

  • Monday 16th September

    Posted on 15th September 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    10×10 @ 75-85% of 10RM
    -Team up with someone. Only rest as long as it takes for them to change weights, do their set and change the weights back.

    WOD

    3x 3:00 AMRAPs

    1) AMRAP 3
    Run 400m
    Max Rep TTB

    2) AMRAP 3
    Run 400m
    Max Rep V Ups

    3) AMRAP 3
    Run 400m
    Max Rep Sit Ups

    -No rest between. Score is TOTAL reps.

  • Friday 13th September

    Posted on 12th September 2019 by Chris Cummins

    Skill/Strength

    Push Press
    10×10 @ 65-75% of 10RM
    -Team up with someone. Only rest as long as it takes for them to change weights, do their set and change the weights back.
    -Idea here is to increase on the weight you used last week

    WOD

    Alternate 2:00 x 3 Rounds (12:00 total)
    1) Run 200m
    Max Rep KB Snatch (24/20)

    2) Row 15/12 Cals
    Max Rep Single DB Devils Press (22.5/15)

  • Thursday 12th September

    Posted on 11th September 2019 by Chris Cummins

    Skill/Strength

    Squat Clean
    Build to a heavy 3, then 2, then 1 in 25 mins

    WOD

    AMRAP 10
    7 Squat Cleans (50/35)
    7 Bar Facing Burpees
    -Add 1 rep to both exercises each round and get as high up the ladder as possible.

  • Wednesday 11th September

    Posted on 10th September 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    Build to a heavy set of 5

    WOD

    AMRAP 15
    20 TTB
    20 Wall Balls (9/7)

  • Tuesday 10th September

    Posted on 9th September 2019 by Chris Cummins

    WOD

    EMOM 5
    15/12 Cal Row
    EMOM 5
    10 Deadlifts (90/60)
    EMOM 5
    15/12 Burpees Over Rower
    EMOM 5
    10 C2B Pull Ups

    Rest 5:00

    EMOM 10
    Odd) Max Russian KB Swings
    Even) 1 Min Plank Hold

  • Monday 9th September

    Posted on 8th September 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    10×10 @ 70-80% of 10RM
    -Team up with someone. Only rest as long as it takes for them to change weights, do their set and change the weights back.
    -Idea here is to increase on the weight you used last week

    WOD

    8 Rounds For Time in 2’s (Alt full rounds)
    8 Cal Row
    8 Box Jump Overs (30/24)
    8 Burpees
    8 DB Snatch (Heavy as poss)

  • Friday 6th September

    Posted on 5th September 2019 by Chris Cummins

    Skill/Strength

    Push Press
    10×10 @ 65-75% of 10RM
    -Team up with someone. Only rest as long as it takes for them to change weights, do their set and change the weights back.

    WOD

    AMRAP 12
    8 TTB
    12 Front Rack Lunges (50/35)

  • Thursday 5th September

    Posted on 4th September 2019 by Chris Cummins

    WOD

    5 Rounds (10x 2:30 AMRAPs in total)
    AMRAP 2:30
    Run 400m
    Max Rep Power Cleans in remaining time

    Rest 30s

    AMRAP 2:30
    Run 400m
    Max Rep STOH in remaining time

    Rest 30s

    -60/40kg

  • Wednesday 4th September

    Posted on 3rd September 2019 by Chris Cummins

    Skill/Strength

    Deadlift
    10 Reps EMOM x 10 Sets
    -Pick a weight carefully for this, no changing!

    WOD

    For Time
    30-20-10
    KB Swings (32/24)
    * 15 Pull Ups + 30 Double Unders after each set

    Immediately into
    10-20-30
    KB Swings (32/24)
    *15 HR Push Ups + 30 Double Unders after each set

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