Workout of the Day

  • Thursday 3rd October

    Posted on 2nd October 2019 by Chris Cummins

    Skill/Strength

    EMOM 8
    3 Hang Power Snatch
    +
    EMOM 8
    3 OHS

    -Aim is to build weight as you go

    WOD

    For Time
    800m Run
    50 Wall Balls
    25 C2B Pull Ups

  • Wednesday 2nd October

    Posted on 1st October 2019 by Chris Cummins

    Skill/Strength

    Midline / KBs
    3 Rounds for max weight
    10 Double KB Sumo DL
    10 Double KB Russian Swings
    10 Double KB Cleans
    10 Double KB STOH

    -Ideally hit as one continuous complex each time.

    WOD

    AMRAP 15 in 2’s
    15 Cal Row
    10 Burpees over the rower
    ***Resting partner must hold a 32/24kg KB off the floor at all times. If the KB touches the floor at any time there’s a 20 synchro burpee penalty

  • Tuesday 1st October

    Posted on 30th September 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    To a 5RM with a 2s pause @ the chest.

    WOD

    3 Rounds For Time
    30 DB Snatch (22.5/15)
    20 TTB
    10 Box Jump Overs (30/24)

  • Monday 30th September

    Posted on 29th September 2019 by Chris Cummins

    CFS Benchmark WOD

    Skill/Strength

    In a 15 Minute Window
    1) Build to a heavy single hang clean and jerk
    2) Build to a heavy single hang clean

    WOD

    18-15-12-9-6-3
    Hang Squat Cleans (50/35)
    Bar Facing Burpees

  • Friday 27th September

    Posted on 26th September 2019 by Chris Cummins

    Skill/Strength

    10RM Push Press Re Test

    WOD

    For Time
    50 Russian KB Swings (32/24)
    800m Run
    50 Burpees

  • Thursday 26th September

    Posted on 25th September 2019 by Chris Cummins

    Skill/Strength

    In 10 mins, build to a max weight for the following complex
    6 Deadlifts
    4 Hang Cleans
    2 Front Squats
    -Must be unbroken

    WOD

    CINDY
    AMRAP 20
    5 Pull Ups
    10 Push Ups
    15 Squats

  • Wednesday 25th September

    Posted on 24th September 2019 by Chris Cummins

    WOD

    Every 5:00 x 7 Rounds
    Row 500m
    6 DB Snatch
    6 Floor Press

    -Aim is to go as heavy as possible on the Snatch and Floor Press, and row at a consistent sustainable pace. The row isn’t to be coasted, the idea is to see how hard you can push but also shifting heavy weights.
    -Same weight all sets on the DB and the Floor Press

  • Tuesday 34th September

    Posted on 23rd September 2019 by Chris Cummins

    Skill/Strength

    Power Snatch
    Build to a heavy set of 2

    WOD

    3 Rounds For TIme
    10 Power Snatch (60/40)
    20 TTB

  • Monday 23rd September

    Posted on 22nd September 2019 by Chris Cummins

    Skill/Strength

    Back Squat – 10RM Re Test

    WOD

    AMRAP 12
    A) Run 800m
    B) In the remaining time – AMRAP:
    10 Pull Ups
    10 Deadlifts (80/55)
    10 Over Bar Burpees

    -Take a time for the run, AND an amount of rounds in the remaining time.

  • Friday 20th September

    Posted on 19th September 2019 by Chris Cummins

    Skill/Strength

    Push Press
    10×10 @ 65-75% of 10RM
    -Team up with someone. Only rest as long as it takes for them to change weights, do their set and change the weights back.

    WOD

    In 2’s
    Alternate 2:00 Rounds

    0-2:00
    Partner A
    10x Deadlifts @ 120/85
    Sprint 200m
    Max rep down ups

    2:00-4:00
    Partner B
    10x Deadlifts @ 120/85
    Sprint 200m
    Max rep down ups

    4:00-6:00
    Max Rep Synchro Down Ups

    6:00-8:00
    Partner A
    10x Deadlifts @ 120/85
    Sprint 200m
    Max rep down ups

    8:00-10:00
    Partner B
    10x Deadlifts @ 120/85
    Sprint 200m
    Max rep down ups

    10:00-12:00
    Max Rep Synchro Down Ups

    -Score is total down ups

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