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