Workout of the Day

Friday 28th February

Posted on 27th February 2020 by Chris Cummins

WOD

A) Back Squat + Reverse lunge Complex
1x Back Squat + Reverse Lunge / side
2x Back Squat + Reverse Lunge / side
3x Back Squat + Reverse Lunge / side
4x Back Squat + Reverse Lunge / side
-That’s ONE set.
-4x Sets of the complex @ moderate weight
-Rest 2:00 between sets.

B) AMRAP 14
20 STOH (40/25kg)
40 American KB Swings (24/20)
60 Sit Ups
80 Double Unders

Thursday 27th February

Posted on 26th February 2020 by Chris Cummins

WOD

AMRAP 18
Row 1000/800m
8 Wall Walks
30 DB Snatch (22.5/15)

Rest 5:00

AMRAP 18
18 Pull Ups
18 Burpees
18 Box Jumps (24/20)

Wednesday 26th February

Posted on 25th February 2020 by Chris Cummins

WOD

A) Every 3:00 x 7
Row 18/15 Cals AFAP
-Make a note of your SLOWEST time for

B) 3 RFT
10 Power Cleans (70/45)
25 Wall Balls

Tuesday 25th February

Posted on 24th February 2020 by Chris Cummins

WOD

A) Box Squat
6×3 @ 62.5-72.5% 1RM back squat with an emphasis on speed off the box
-Rest 2:00
-If you did this last week, increase the load by 2.5-5kg

B) For Time
10 Russian KB Swings
50 Double Unders
15 Russian KB Swings
50 Double Unders
25 Russian KB Swings
50 Double Unders
50 Russian KB Swings
50 Double Unders
25 Russian KB Swings
50 Double Unders
15 Russian KB Swings
50 Double Unders
10 Russian KB Swings
50 Double Unders
-24/20kg

Monday 24th February

Posted on 23rd February 2020 by Chris Cummins

WOD

A) Every 90s x 8 Sets
10 or Max Effort Strict Pull Ups
-Scale these to banded or seated if needs be!

B) For Total Reps
1:30 Max Rep Burpees to plate (20kg plate)
1:30 Rest
1:30 Max Rep Thrusters (35/25)
1:30 Rest
1:30 Max Calorie Row
1:30 Rest
1:30 Max Rep TTB (Scale to ab mat sit ups)

Friday 21st February

Posted on 20th February 2020 by Chris Cummins

WOD

A) Front Squat
To a heavy set of 1
+
2×1 @ 90%

B) Metcon – 3 Rounds FT
15 STOH (50/35)
20 KB Swings (24/20)
25 TTB

Thursday 20th February

Posted on 19th February 2020 by Chris Cummins

WOD

Every 4:00 Rounds x4 rounds
Row 35/25 Cal
Then AMRAP of
5 Pull Ups
10 Push Ups
15 Squats

-Rest 3:00

Every 4:00 Rounds x4 rounds
400m Run
Then AMRAP of
10 DB Snatch (22.5/15)
20 Sit Ups

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