Workout of the Day

  • 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

  • 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)

  • Friday 28th February

    Posted on 27th February 2020 by Chris Cummins

    WOD

    A) Back Squat + Reverse lunge Complex
    1x Back Squat + Reverse Lunge / side
    2x Back Squat + Reverse Lunge / side
    3x Back Squat + Reverse Lunge / side
    4x Back Squat + Reverse Lunge / side
    -That’s ONE set.
    -4x Sets of the complex @ moderate weight
    -Rest 2:00 between sets.

    B) AMRAP 14
    20 STOH (40/25kg)
    40 American KB Swings (24/20)
    60 Sit Ups
    80 Double Unders

  • Thursday 27th February

    Posted on 26th February 2020 by Chris Cummins

    WOD

    AMRAP 18
    Row 1000/800m
    8 Wall Walks
    30 DB Snatch (22.5/15)

    Rest 5:00

    AMRAP 18
    18 Pull Ups
    18 Burpees
    18 Box Jumps (24/20)

  • Wednesday 26th February

    Posted on 25th February 2020 by Chris Cummins

    WOD

    A) Every 3:00 x 7
    Row 18/15 Cals AFAP
    -Make a note of your SLOWEST time for

    B) 3 RFT
    10 Power Cleans (70/45)
    25 Wall Balls

  • Tuesday 25th February

    Posted on 24th February 2020 by Chris Cummins

    WOD

    A) Box Squat
    6×3 @ 62.5-72.5% 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) For Time
    10 Russian KB Swings
    50 Double Unders
    15 Russian KB Swings
    50 Double Unders
    25 Russian KB Swings
    50 Double Unders
    50 Russian KB Swings
    50 Double Unders
    25 Russian KB Swings
    50 Double Unders
    15 Russian KB Swings
    50 Double Unders
    10 Russian KB Swings
    50 Double Unders
    -24/20kg

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