Workout of the Day

  • Friday 20th March

    Posted on 19th March 2020 by Chris Cummins

    WOD

    A) Hang Squat Clean thruster
    -Build to a heavy single
    +
    4×2 @ 85%, dropping the first rep from the top and setting up again.
    -20 Min Time cap for all of this

    B) EMOM 9
    1) Max Rep Thrusters (50/35)
    2) Max Rep Burpees to 20kg plate
    3) Max Rep Sit Ups
    -Score is total reps

  • Thursday 19th March

    Posted on 18th March 2020 by Chris Cummins

    WOD

    AMRAP 18
    10 Cal Row
    10 Wall Balls (9/7)
    10 KB Swings (32/24)

    Rest 2:00

    AMRAP 18
    10 Pull Ups
    20 Push Ups
    30 Air Squats

  • Wednesday 18th March

    Posted on 17th March 2020 by Chris Cummins

    WOD

    A) EMOM 16
    1) 8 Burpees
    2) ‘X’ TTB
    -Pick a number here that you believe you can sustain throughout.
    -Be ambitious, but realistic too!

    B) AMRAP 10
    10 STOH (50/35)
    50 Double Unders

  • Tuesday 17th March

    Posted on 16th March 2020 by Chris Cummins

    WOD

    A) DB offset Walking Lunge
    5x40m
    -Rest 2-3:00
    -Heavy as poss for all sets
    -1 DB at shoulder, 1 overhead. Swap arms @ 20m.

    B) For Time
    1 Mile Run
    40 Alternating Single DB Devils Press (20/12.5)

  • Monday 16th March

    Posted on 15th March 2020 by Chris Cummins

    WOD

    A) Power Clean
    -Build to a heavy single in 15 mins

    B) 20-15-10-5
    Power Cleans
    40-30-20-10
    Wall Balls

    ***Power Cleans @ ascending weights.
    20 @ 60/40kg
    15 @ 70/47.5kg
    10 @ 80/55kg
    5 @ 90/62.5kg

  • Friday 13th March

    Posted on 12th March 2020 by Chris Cummins

    WOD

    A) Back Squat
    -To a heavy single

    B) AMRAP 15
    15 KB Swings (24/20, full american style)
    15 HR Push Ups
    15 Goblet Squats (24/20)
    15 TTB
    ***At 0:00, 5:00 and 10:00 Run 400m.

  • Thursday 12th March

    Posted on 11th March 2020 by Chris Cummins

    WOD

    In 2’s
    6 Rounds (36 mins, EMOM fashion)
    Partner A) AMRAP 1:00 Pull Ups
    Partner B) AMRAP 1:00 STOH (50/35)
    Both Partners) AMRAP 1:00 Synchro Burpees
    Partner A) AMRAP 1:00 STOH
    Partner B) AMRAP 1:00 Pull Ups
    Both Partners) AMRAP 1:00 Synchro Air Squats

    -Score is TOTAL reps over all rounds so keep a running total.

  • Wednesday 11th March

    Posted on 10th March 2020 by Chris Cummins

    WOD

    A) Strict HSPU
    -Build to the best effort for 3 reps of strict HSPU.

    B) Metcon
    42-30-18
    Box Jump Overs (24/20)
    Wall Balls
    DB Snatch (22.5/15)

  • Tuesday 10th March

    Posted on 9th March 2020 by Chris Cummins

    WOD

    A) DB Walking Lunge
    5x40m
    -Rest 2-3:00
    -Heavy as poss for all 4 sets
    -DBs at shoulders

    B) AMRAP 12
    1500/1200m Row buy in
    Remaining time AMRAP
    20 TTB
    40 Double Unders

  • Monday 9th March

    Posted on 8th March 2020 by Chris Cummins

    WOD

    A) Clean and Jerk
    Build to a heavy single power clean + push jerk in 15 mins.
    -15 Min window must start from the first set above an empty barbell.

    Rest 5:00

    B) For Time
    50 Clean and Jerks for time (60/40)
    ***EMOM 5 Burpees including 0:00
    -10 Min Cap

← Older posts

Get in touch
for your free fundamentals course