Workout of the Day

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