Workout of the Day

Monday 23rd December

Posted on 22nd December 2019 by Chris Cummins

Skill/Strength

Squat Clean Tekkers
-Spend 10-15 minutes practicing and building to a weight for the WOD

WOD

For Time
150 Wall Balls (9/7)
30 CTB Pull Ups
10 Cleans @ 80/55kg

-Rx+ Option: Swap CTB for bar or ring MUs and cleans to 100/65kg

20 Min Cap*

Friday 20th December

Posted on 19th December 2019 by Chris Cummins

Skill/Strength

Sumo Deadlift
3 @ 80%
3 @ 90%
Build to a new 3RM

WOD

5 RFT
15 Box Jump Overs (24/20)
15 TTB

*If you didn’t do yesterdays WOD, sub TTB for pull ups and try to improve your score from 5 weeks ago!

Thursday 19th December

Posted on 18th December 2019 by Chris Cummins

WOD

0-10 Mins
Build to a heavy 3 hang power snatch
10-25 Mins
AMRAP 15
12 Over Bar Burpees
9 Pull Ups
6 Hang Power Snatch (40/25)
25-30 Mins
AMRAP 5
Single DB Devils Press (22.5/15)

Wednesday 18th December

Posted on 17th December 2019 by Chris Cummins

Skill/Strength

Bench Press
3 @ 80%
3 @ 90%
Build to a new 3RM

WOD

For time:
60 wall balls (9/7)
mandatory 3 min rest
40 OHS 40/25
mandatory 3 min rest
20 thrusters 60/40
* 20 min cap

Tuesday 17th December

Posted on 16th December 2019 by Chris Cummins

WOD

For Time in 2’s
5000m Row
Every 2:00 including 0:00 perform 6 Synchro Down Ups and 12 Synchro Air Squats
35 Min Time Cap

Monday 16th December

Posted on 15th December 2019 by Chris Cummins

Skill/Strength

Back Squat
3 @ 80%
3 @ 90%
Build to a new 3RM

WOD

50-40-30-20-10
Double Unders
Russian KB Swings (20/16)
-Rx+ Option = 24/20kg

***This WOD is a repeat from 4 weeks ago also, let’s aim to improve on your time/scale.

Friday 13th December

Posted on 12th December 2019 by Chris Cummins

Skill/Strength

Sumo Deadlift
Going from the 3RM
5 @ 75%
3 @ 85%
AMRAP @ 95%
-Let the bar go dead on the floor for 1s between reps, but don’t drop it from the top.
-Rest 2:00 between sets

WOD

3 RFT
20 Single DB Devils Press (22.5/15)
20 Goblet Squats (22.5/15)
20 TTB

Thursday 12th December

Posted on 11th December 2019 by Chris Cummins

WOD

Hang Clean and Jerk
Part 1
-Build to a heavy single hang clean and jerk in 15 minutes
Part 2
-30 Hang Clean and Jerks for time (60/40)

Wednesday 11th December

Posted on 10th December 2019 by Chris Cummins

Skill/Strength

Bench Press
Going from the 3RM
5 @ 75%
3 @ 85%
AMRAP @ 95%
-Maximum 1 breath at the top of each rep

WOD

AMRAP 12
10-20-30-40 etc…
Sit Ups
HR Push Ups

-Rx + Option: TTB

Tuesday 10th December

Posted on 9th December 2019 by Chris Cummins

WOD

AMRAP 3
Cal Row

-Rest 90s

AMRAP 3
KB Snatch (5/side at a time – 24/20kg)

-Rest 90s

AMRAP 3
8 Pull Ups
8 Push Press (50/35)

-Rest 90s

x3 Rounds