Workout of the Day

  • Wednesday 20th November

    Posted on 19th November 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    5×3
    -Build weight each set to a 3RM

    WOD

    For time:
    60 wall balls (9/7)
    mandatory 3 min rest
    40 Thrusters 42.5/30
    mandatory 3 min rest
    20 Front Squats 70/45
    * 20 min cap

  • Tuesday 19th November

    Posted on 18th November 2019 by Chris Cummins

    Skill/Strength

    5 Rounds
    5 Push Jerks
    10 DB Lat Raises
    10 Burpees
    Rest 2:00

    -Build weight on the push jerks

    WOD

    AMRAP 16 in 2s
    Alternating Full Rounds
    250m Row
    21 Pull Ups
    12 Single DB Hang Clean and Jerks (22.5/15)

  • Monday 18th November

    Posted on 17th November 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    5×3
    -Build weight each set to a 3RM

    WOD

    50-40-30-20-10
    Double Unders
    Russian KB Swings (20/16)

    -Rx+ 24/20kg

  • Friday 15th November

    Posted on 14th November 2019 by Chris Cummins

    Skill/Strength

    Hang Power Clean
    EMOM x4 – 5 HPC
    EMON x4 – 3 HPC
    EMOM x4 – 1 HPC

    -Build weight as and how you feel able to. Finish with something fairly heavy.

    WOD

    AMRAP 10
    10 Pull Ups
    10 Single DB Hang Clean and Jerks (22.5/15)

  • Thursday 12th November

    Posted on 13th November 2019 by Chris Cummins

    WOD

    Every 3:00 x 10 Rounds
    8 STOH (From the rack)
    12 Burpee Box Jumps

    -Build weight on the STOH
    Rx + option is 12 STOH and 16 BBJ

  • Wednesday 13th November

    Posted on 12th November 2019 by Chris Cummins

    Skill/Strength

    Spend 10-15 mins working TTB progressions/positions

    WOD

    AMRAP 20 in 2s (alt full rounds)
    300m Row
    10 TTB
    20 Goblet Squats (20/16)

  • Tuesday 12th November

    Posted on 11th November 2019 by Chris Cummins

    Skill/Strength

    Deadlift
    Build to a heavy set of 10 reps, touch and go.

    WOD

    AMRAP 12
    Run 800m
    -Remaining time AMRAP
    2,4,6,8,10 etc…
    DB Snatch (22.5/15)
    Burpees over the DB

  • Monday 11th November

    Posted on 10th November 2019 by Chris Cummins

    Workout 20.5
    For time, partitioned any way:

    40 muscle-ups
    80-cal. row
    120 wall-ball shots

    ♀ 14-lb. ball to 9 ft.
    ♂ 20-lb. ball to 10 ft.

  • Thursday 7th November

    Posted on 6th November 2019 by Chris Cummins

    WOD

    AMRAP 6
    400m Run
    100 Double Unders
    Max Rounds in Remaining Time
    21 KB Swings
    12 Pull Ups
    -Rest 1:00

    x5 Rounds (35 mins total)

  • Wednesday 6th November

    Posted on 5th November 2019 by Chris Cummins

    WOD

    AMRAP 10 (Move WELL here though)
    10 Bench Press (60/40 – 1s pause @ chest each rep)
    10 Ring Rows (Feet up if poss – 1s pause @ rings each rep)

    Straight into

    AMRAP 10
    15/12 Cal Row
    15 V-Ups

    Straight into

    AMRAP 10 (Move WELL here though)
    10 Bench Press (60/40 – 1s pause @ chest each rep)
    10 Ring Rows (Feet up if poss – 1s pause @ rings each rep)

    Straight into

    AMRAP 10
    15/12 Cal Row
    15 V-Ups

← Older posts

Get in touch
for your free fundamentals course