Workout of the Day

  • 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

  • Friday 17th January

    Posted on 16th January 2020 by Chris Cummins

    Skill/Strength

    A) Freestanding Handstands
    -Spend 10-15 minutes practising freestanding HS Holds.

    If you’re not sure what to do in order to practice here, you have a few options:

    1 – If you’re able to do freestanding handstand holds, (or at least comfortable kicking up without a wall and having a go) perform 5-6 attempts in quick succession. If you manage a decent hold (5s or more) then rest up to a minute before going again. If you fall straight back down, kick straight back up again. Once you’ve had 5-6 kick ups in quick succession give it a minute or so rest before repeating. Do this for 10-15 mins and hopefully you’ll see some progress towards the end.

    2 – If you’re not getting anywhere with these, use a band on the rig. As many decent attempts as possible in 10-15 mins

    3 – If you’re not comfortable trying with a band, ask a partner

    4 – If this isn’t an option, then try some chest facing HS holds and regular kick up + holds.

    5 – If you’re not comfortable being upside down just yet, start with OH DB Holds, then progress to piked HS Holds from feet then a box before progressing to the wall.

    WOD

    For Time
    1 Mile Run Buy In
    3 Rounds
    21 KB Swings (32/24)
    12 CTB Pull Ups

  • Thursday 16th January

    Posted on 15th January 2020 by Chris Cummins

    WOD

    EMOM 40
    1) 15 Wall Balls
    2) 10 Burpees
    3) 15/12 Cal Row
    4) Rest

  • Wednesday 15th January

    Posted on 14th January 2020 by Chris Cummins

    WOD

    A) Power Snatch Tekkers

    B) For Time
    30 Power Snatch @ 40/25
    30 Air Squats
    30 Push Ups
    20 Power Snatch @ 50/35
    30 Air Squats
    30 Push Ups
    10 Power Snatch @ 60/40
    30 Air Squats
    30 Push Ups

  • Tuesday 14th January

    Posted on 13th January 2020 by Chris Cummins

    WOD

    AMRAP 20 in 2s
    10 Burpees
    20 Sit Ups
    *Resting partner rows 250m, after 250m is rowed they will begin working on the AMRAP from where the other person left off.

    +

    EMOM 10
    6 Push Press
    *Build weight every other set, finishing with 2x heavy sets of 6

  • Monday 13th January

    Posted on 12th January 2020 by Chris Cummins

    Skill/Strength

    Back Squat
    4×10 @ 80% of last weeks 10RM
    -If you didn’t do it, 4×10 @ 8/10 effort.

    WOD

    3 Rounds, each for time
    15 TTB
    20 DB Snatch
    40 Double Unders
    20 DB Snatch
    15 TTB

    -Rest 1:00 between rounds

  • Friday 10th January

    Posted on 9th January 2020 by Chris Cummins

    Skill/Strength

    Paused Squat Clean
    Build to a heavy set of 2 reps with a 3s pause @ knee
    +
    3×2 @ same weight with no pauses
    -Rest up to 3:00 between sets

    WOD

    5 RFT
    10 Squat Cleans (60/40kg)
    20 TTB

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