Workout of the Day

  • Wednesday 27th November

    Posted on 26th November 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    Going from last weeks 3RM
    5 @ 65%
    5 @ 75%
    AMRAP @ 85%
    -Maximum 1 breath at the top of each rep
    -Rest 2:00 between sets

    WOD

    4 RFT
    8 Thrusters (40/25)
    25 Double Unders

    Rest 2:00
    x2 Rounds (8 total rounds)
    Rx + Option is 50 DUs

  • Tuesday 26th November

    Posted on 25th November 2019 by Chris Cummins

    WOD

    AMRAP 10
    10 STOH (50/35)
    10 TTB

    Rest 2:00

    AMRAP 10
    15/12 Cal Row
    10 Box Step Overs (2×22.5/15s on a 24/20″ box)

    Rest 2:00

    AMRAP 10
    40 Wall Balls
    20 HR Push Ups

  • Monday 25th November

    Posted on 24th November 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    Going from last weeks 3RM
    5 @ 65%
    5 @ 75%
    AMRAP @ 85%
    -Maximum 1 breath at the top of each rep
    -Rest 2:00 between sets

    WOD

    5 Rounds
    10 Front Squats (40/25)
    10 Bar Facing Burpees
    -Rest 1:00 after each round
    -Aim here is for an all out sprint every round.

  • Friday 22nd November

    Posted on 21st November 2019 by Chris Cummins

    Skill/Strength

    Sumo Deadlift
    5×3
    -Build weight each set to a 3RM

    WOD

    5 RFT
    15 Box Jump Overs (24/20)
    15 Pull Ups

  • Thursday 21st November

    Posted on 20th November 2019 by Chris Cummins

    WOD

    Every 6:00 x 4 Rounds
    20 Cal Row
    20 DB Push Press (20/12.5)
    20 KB Swings (24/20)
    20 Push Ups

    Rest 4:00 after last round

    AMRAP 9
    7 TTB
    14 Walking Lunges
    21 Double Unders
    -Rx+ is to add weight to the walking lunges by any means

  • Wednesday 20th November

    Posted on 19th November 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    5×3
    -Build weight each set to a 3RM

    WOD

    For time:
    60 wall balls (9/7)
    mandatory 3 min rest
    40 Thrusters 42.5/30
    mandatory 3 min rest
    20 Front Squats 70/45
    * 20 min cap

  • Tuesday 19th November

    Posted on 18th November 2019 by Chris Cummins

    Skill/Strength

    5 Rounds
    5 Push Jerks
    10 DB Lat Raises
    10 Burpees
    Rest 2:00

    -Build weight on the push jerks

    WOD

    AMRAP 16 in 2s
    Alternating Full Rounds
    250m Row
    21 Pull Ups
    12 Single DB Hang Clean and Jerks (22.5/15)

  • Monday 18th November

    Posted on 17th November 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    5×3
    -Build weight each set to a 3RM

    WOD

    50-40-30-20-10
    Double Unders
    Russian KB Swings (20/16)

    -Rx+ 24/20kg

  • Friday 15th November

    Posted on 14th November 2019 by Chris Cummins

    Skill/Strength

    Hang Power Clean
    EMOM x4 – 5 HPC
    EMON x4 – 3 HPC
    EMOM x4 – 1 HPC

    -Build weight as and how you feel able to. Finish with something fairly heavy.

    WOD

    AMRAP 10
    10 Pull Ups
    10 Single DB Hang Clean and Jerks (22.5/15)

  • Thursday 12th November

    Posted on 13th November 2019 by Chris Cummins

    WOD

    Every 3:00 x 10 Rounds
    8 STOH (From the rack)
    12 Burpee Box Jumps

    -Build weight on the STOH
    Rx + option is 12 STOH and 16 BBJ

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