Workout of the Day

  • Friday 31st January

    Posted on 30th January 2020 by Chris Cummins

    WOD

    A) Superset x8
    10 Bench Press
    Rest 30s
    10 Strict Pull Ups
    Rest 30s

    -Go lighter than you think you’ll need to on the bench. This is going to get very tough very quickly!

    B) For Time in 2s
    100 Cal Row
    50 Thrusters (1x 22.5/15kg DB)
    100 Cal Row
    50 TTB

    -15 Min Cap

  • Thursday 30th January

    Posted on 29th January 2020 by Chris Cummins

    WOD

    A) 0-5:00
    Max Rep Wall Balls

    5:00-10:00 Rest

    B) 10:00-15:00
    Max Calorie Row

    15:00-20:00 Rest

    C) 20:00-35:00
    Run 1 Mile
    Remaining Time AMRAP
    25 Burpees to Target
    25 Box Jumps (24/20)

  • Wednesday 29th January

    Posted on 28th January 2020 by Chris Cummins

    WOD

    A) Squat Clean
    Build to a heavy set of 5 Reps TnG

    B) 4 RFT
    20 Pull Ups
    20 Push Ups
    20 Sit Ups

  • Tuesday 28th January

    Posted on 27th January 2020 by Chris Cummins

    WOD

    A) Back Squat
    4×10 @ 85% of 10RM
    Rest 2:00

    B) Ascending ladder for 12 Mins
    10-12-14-16-18-20 etc
    Front Rack Alternate Lunges (42.5/30)
    DB Snatches (22.5/15)

  • Monday 27th January

    Posted on 26th January 2020 by Chris Cummins

    WOD

    A) STOH Complex x5 Sets to max weight
    1 Strict Press
    2 Push Press
    3 Push Jerk

    B) Metcon – AMRAP 16
    10 STOH (50/35 – Anyhow)
    20 TTB
    30 Box Jump Overs (24/20)

  • Friday 24th January

    Posted on 23rd January 2020 by Chris Cummins

    WOD

    A) Superset x 4
    12 DB Push Press
    Rest 1:00
    12 DB Bent Over Rows
    Rest 1:00

    B) AMRAP 12
    15 KB Swings (32/24)
    25 Wall Balls (9/7)
    35 Double Unders

  • Thursday 22nd January

    Posted on 22nd January 2020 by Chris Cummins

    WOD

    5 Rounds (40 Mins)
    0-2 Mins
    30/25 Cal Row
    2-4 Mins
    2 Rounds
    5 Burpees
    10 DB Lunges (15/10kg /hand)
    15 Air Squats
    4-6 Mins
    30/25 Cal Row
    6-8 Mins
    12 Devils Press (15/10kgs)

  • Wednesday 22nd January

    Posted on 21st January 2020 by Chris Cummins

    WOD

    A) 1 Mile Run For Time

    Rest as needed

    B) Metcon
    AMRAP 15
    15 Thrusters (40/25)
    15 TTB
    15 Burpees

  • Tuesday 21st January

    Posted on 20th January 2020 by Chris Cummins

    WOD

    A) EMOM 5
    4 Strict CTB
    EMOM 5
    8 Strict Pull Ups
    EMOM 5
    12 Kipping Pull Ups

    B) Metcon
    For Time
    1000m Row
    50 DB Snatch (22.5/15)
    50 Push Ups

  • Monday 20th January

    Posted on 19th January 2020 by Chris Cummins

    WOD

    A) Back Squat
    4×10 @ 82.5% of 10RM

    B) Metcon
    3 Rounds
    1:00 Max Rep Deadlifts (120/85kg)
    1:00 Max Rep Burpee Box Jump Overs (24/20)
    1:00 Rest

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