Workout of the Day

  • Friday 6th March

    Posted on 5th March 2020 by Chris Cummins

    WOD

    A) Back Squat
    Build to a heavy single with a 5s pause @ the bottom. DEAD still at the bottom, no bouncing out of it.
    +
    5x back off reps @ 80% in the same fashion.
    -Rest as needed up to 2:00

    B) AMRAP 8
    8 Thrusters (50/35)
    12 Cal Erg
    16 CTB Pull Ups

  • Thursday 5th March

    Posted on 4th March 2020 by Chris Cummins

    WOD

    1:00 max rep Wall Balls
    1:00 max rep Calorie Row
    1:00 max rep Single DB Hang clean and jerk (22.5/15)
    1:00 max rep Sit Ups
    1:00 max rep Box Jump Overs
    1:00 max rep HR Push Ups
    2:00 Rest

    x4 Rounds

  • Wednesday 4th March

    Posted on 3rd March 2020 by Chris Cummins

    WOD

    A) Hang Squat Clean
    5×2 @ moderate weight
    -Use the time here to work on technique and positioning. We’re not maxing out here!
    -Rest up to 2:00 between sets.

    B) 5x 2:00 AMRAPs
    10 Hang Squat Cleans (50/35)
    Max Rep Over Bar Burpees in remaining time
    -Rest 1:00 between rounds

  • Tuesday 3rd March

    Posted on 2nd March 2020 by Chris Cummins

    WOD

    A) Box Squat
    6×3 @ 65-75% 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) 5 RFT
    15 Pull Ups
    30 Push Ups
    45 Air Squats
    60 Double Unders

  • Monday 2nd March

    Posted on 1st March 2020 by Chris Cummins

    WOD

    A) EMOM 10
    8 Push Jerks
    -Same weight all sets

    Rest 5:00

    B) AMRAP 20
    15 Burpees
    20 Single DB Hang Snatch (22.5/15)
    15 Box Jumps (24/20)
    20 Goblet Squats (22.5/15)

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