Workout of the Day

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

Thursday 9th January

Posted on 8th January 2020 by Chris Cummins

Skill/Strength

Turkish Get Ups
5-4-3-2-1 Reps/side unbroken
-Start light and build as the reps decrease

WOD

Every 4:00 x 3
20 Burpees
20 Wall Balls
Max Cal Erg

-This will mostly be rowing, but there’s the option of 1 bike erg and 1 ski erg if people would rather.

Wednesday 8th January

Posted on 7th January 2020 by Chris Cummins

Skill/Strength

B) Romanian Deadlift
Build to a heavy 8
+
2×8 @ 90%
2×8 @ 80%
-Rest 2:00 between sets

WOD

For Time
Row 1000m
50 Russian KB Swings (32/24kg)
Run 800m

Tuesday 7th January

Posted on 6th January 2020 by Chris Cummins

Skill/Strength

Handstand Push Ups
-Technique / Progressions
+
For 12 Mins
10 HSPU
10 Double KB Bent Over Rows (2x 16/12)
-Pick an appropriate scale for the HSPUs (Kipping, strict, partial, box/piked, HRPU etc) and aim to move continuously for the 12 mins.

WOD

AMRAP 12
7 Thrusters
14 STOH
21 Deadlifts
***Every 2:00 including 0:00 perform 30 DUs
-50/35kg

Monday 6th January

Posted on 5th January 2020 by Chris Cummins

Skill/Strength

Back Squat
Build to a 10RM
+
1x AMRAP set @ 90% of 10RM
+
1x 1:00 max reps @ 80% of 10RM

WOD

EMOM 15 (3 Rounds)
1) Burpees
2) Cal Row
3) TTB
4) Box Jumps (24/20)
5) Rest