Workout of the Day

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.

Wednesday 5th February

Posted on 4th February 2020 by Chris Cummins

WOD

A) 10 Max effort pulls on Rower for maxmimal wattage
rest to recovery
x4 sets
+
Row 1k for time

B) Metcon – In 2’s
3 RFT
15 Deadlifts Each (120/85)
15 Burpee BJO Each (24/20)

-This will work in a you go – I go format. Partner A – 15 DL
Partner B – 15 DL
Partner A – 15 BBJO
Partner B – 15 BBJO
that is one round.

Tuesday 4th February

Posted on 3rd February 2020 by Chris Cummins

WOD

A) Back Squat
4×10 @ 87.5% of 10RM
Rest 2:00

B) Metcon – AMRAP 6
Cal Row
Straight into
AMRAP 6
10 Single DB Thrusters (22.5/15)
10 CTB Pull Ups
10 Burpees

-Score is TOTAL reps including the calories.

Monday 3rd February

Posted on 2nd February 2020 by Chris Cummins

WOD

A) STOH Complex x5 Sets to max weight
2 Push Press
3 Push Jerk
-Rest as needed
-If you did this last week, it should be heavier as you’ve dropped the strict press.

B) Metcon – 5 Rounds
AMRAP 2
15 Wall Balls
15 RKB Swings (32/24)
Max Rep Push Ups
-Rest 20s between rounds