Workout of the Day

  • Wednesday 19th February

    Posted on 18th February 2020 by Chris Cummins

    WOD

    A) Squat Cleans
    -Build to a heavy single (Building on last weeks heavy 2)

    B) AMRAP 12
    5-10-15-20-25 etc
    Thrusters (40/25)
    Burpee Box Jump Overs (24/20)

  • Tuesday 18th February

    Posted on 17th February 2020 by Chris Cummins

    WOD

    A) Box Squat
    6×3 @ 60-70% 1RM back squat with an emphasis on speed off the box
    -Rest 2:00

    B) Every 2:00×6 Rounds
    15 Wall Balls
    50 Double Unders
    Max Rep Russian KB Swings (32/24)
    -Score is total KB Swings

  • Monday 17th February

    Posted on 16th February 2020 by Chris Cummins

    WOD

    Alternating 90s x7 Rounds
    1) 10 Bench Press
    2) 15/12 Cal Row

    Straight into

    Alternating 90s x7 Rounds
    1) 10 or ME C2B Pull Ups
    2) 15 Burpees

    -Go as heavy as poss for the bench, but use the same weight for all sets
    -Scale the C2B accordingly

  • Friday 14th February

    Posted on 13th February 2020 by Chris Cummins

    WOD

    A) Rear Foot Elevated Split Squat (Barbell on back)
    4×8-10/side
    -Rest 1:00 between sides

    B) Metcon – EMOM 20 (5 Rounds)
    1) 1 Round of DT (50/35kg)
    2) 15 Burpees
    3) 10 Goblet Squats (Heavy as possible)
    4) Rest

  • Thursday 13th February

    Posted on 12th February 2020 by Chris Cummins

    WOD

    50-40-30-20-10
    Box Jumps (24/20)
    Wall Balls
    KB Swings
    ***100 Double Unders after each round, including the last one.
    ***40 Min Cap

  • Wednesday 12th February

    Posted on 11th February 2020 by Chris Cummins

    WOD

    A) Squat Cleans
    -Build to a heavy double TnG

    B) Metcon – Every 3:00 x 10 Rounds
    12/10 Cal Row
    10 TTB
    2 Squat Cleans (90/60)

  • Tuesday 11th February

    Posted on 10th February 2020 by Chris Cummins

    WOD

    A) Back Squat
    Build to a new 10RM

    B) Metcon – 20 Rounds For Time
    5 Deadlifts (80/55)
    5 Over Bar Burpees

  • Monday 10th February

    Posted on 9th February 2020 by Chris Cummins

    WOD

    A) Push Jerk
    5×3 building to a heavy 3
    -Rest as needed
    -We’ve dropped the strict press and the push press here now, so hopefully this should be a fair bit heavier than last week

    B) Metcon – For Time
    Row 1000m
    50 DB Snatch (22.5/15)
    50 Wall Balls (9/7)

  • Friday 7th February

    Posted on 6th February 2020 by Chris Cummins

    WOD

    A) Front Squat
    To a heavy set of 3
    +
    2×3 @ 90%

    B) Metcon – AMRAP 10
    10 Hang Squat Cleans (50/35)
    10 STOH (50/35)
    10 Sit Ups
    10 KB Swings (24/20)

  • Thursday 6th February

    Posted on 5th February 2020 by Chris Cummins

    WOD

    Every 7:00 x 5 Rounds
    400m Run / 500m Row / 800m Bike / 400m Ski
    60 DUs
    30 Thrusters (20/15)
    20 TTB
    -Score is SLOWEST round.

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