Workout of the Day

  • 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

  • Monday 9th December

    Posted on 8th December 2019 by Chris Cummins

    Skill/Strength

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

    WOD

    For Time
    40 Burpee Box Jump Overs (24/20)
    30 DB Snatch (22.5/15)
    20 Thrusters (50/35)
    10 Burpee Box Jump Overs (24/20)

    -Rx + Options: 30/20kg DB Snatch and 60/40kg Thrusters.

  • Friday 6th November

    Posted on 5th December 2019 by Chris Cummins

    Skill/Strength

    Sumo Deadlift
    Going from the 3RM
    3 @ 70%
    3 @ 80%
    AMRAP @ 90%
    -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

    AMRAP 10
    3 Hang Power Cleans (50/35)
    6 Push Ups
    9 Air Squats

  • Thursday 5th December

    Posted on 4th December 2019 by Chris Cummins

    WOD

    Every 4:00 x 4 Rounds
    15 Burpees
    15 Goblet Squats (24/20)
    20/15 Cal Row

    Rest 5:00

    Every 4:00 x 4 Rounds
    20 KB Swings (24/20)
    20/15 Cal Row
    15 TTB

    -Rx+ option is 20 burpees and 20 TTB each round.

  • Wednesday 4th December

    Posted on 3rd December 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    Going from the 3RM
    3 @ 70%
    3 @ 80%
    AMRAP @ 90%
    -Maximum 1 breath at the top of each rep
    -Rest 2:00 between sets

    WOD

    10-8-6-4-2
    CTB Pull Ups
    STOH (70/45)
    ***10 Box Jump Overs after each set of STOH (30/24)

  • Tuesday 3rd December

    Posted on 2nd December 2019 by Chris Cummins

    Skill/Strength

    Power Snatch
    -Build to a heavy set of 5
    **Done as 5 singles with 10s rest between reps

    WOD

    AMRAP 20
    10 Power Snatch
    10 Over Bar Burpees
    10 Thrusters
    50 Double Unders
    -42.5/30kg

  • Monday 2nd December

    Posted on 1st December 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    Going from the 3RM
    3 @ 70%
    3 @ 80%
    AMRAP @ 90%
    -Maximum 1 breath at the top of each rep
    -Rest 2:00 between sets

    WOD

    AMRAP 15
    21 Wall Balls (9/7)
    15 Russian KB Swings (32/24)
    9 Burpees

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