Workout of the Day

  • Tuesday 7th January

    Posted on 6th January 2020 by Chris Cummins

    Skill/Strength

    Handstand Push Ups
    -Technique / Progressions
    +
    For 12 Mins
    10 HSPU
    10 Double KB Bent Over Rows (2x 16/12)
    -Pick an appropriate scale for the HSPUs (Kipping, strict, partial, box/piked, HRPU etc) and aim to move continuously for the 12 mins.

    WOD

    AMRAP 12
    7 Thrusters
    14 STOH
    21 Deadlifts
    ***Every 2:00 including 0:00 perform 30 DUs
    -50/35kg

  • Monday 6th January

    Posted on 5th January 2020 by Chris Cummins

    Skill/Strength

    Back Squat
    Build to a 10RM
    +
    1x AMRAP set @ 90% of 10RM
    +
    1x 1:00 max reps @ 80% of 10RM

    WOD

    EMOM 15 (3 Rounds)
    1) Burpees
    2) Cal Row
    3) TTB
    4) Box Jumps (24/20)
    5) Rest

  • Friday 3rd January

    Posted on 2nd January 2020 by Chris Cummins

    Skill/Strength

    Superset x 4
    Max Rep Strict Pull Ups
    Rest 30s
    20 Double DB Strict Press
    Rest 90s

    WOD

    For Time
    Run 400m
    50 Wall Balls
    25 Burpees

    Rest 3:00

    Row 500m
    50 Wall Balls
    25 Burpees

    23:00 Cap if needed.

  • Thursday 2nd January

    Posted on 1st January 2020 by Chris Cummins

    Skill/Strength

    Power Snatch Technique Drills
    +
    10 Mins practice

    WOD

    AMRAP 20
    20 Power Snatches (35/25)
    20 Box Jumps (24/20)

  • Monday 23rd December

    Posted on 22nd December 2019 by Chris Cummins

    Skill/Strength

    Squat Clean Tekkers
    -Spend 10-15 minutes practicing and building to a weight for the WOD

    WOD

    For Time
    150 Wall Balls (9/7)
    30 CTB Pull Ups
    10 Cleans @ 80/55kg

    -Rx+ Option: Swap CTB for bar or ring MUs and cleans to 100/65kg

    20 Min Cap*

  • Friday 20th December

    Posted on 19th December 2019 by Chris Cummins

    Skill/Strength

    Sumo Deadlift
    3 @ 80%
    3 @ 90%
    Build to a new 3RM

    WOD

    5 RFT
    15 Box Jump Overs (24/20)
    15 TTB

    *If you didn’t do yesterdays WOD, sub TTB for pull ups and try to improve your score from 5 weeks ago!

  • Thursday 19th December

    Posted on 18th December 2019 by Chris Cummins

    WOD

    0-10 Mins
    Build to a heavy 3 hang power snatch
    10-25 Mins
    AMRAP 15
    12 Over Bar Burpees
    9 Pull Ups
    6 Hang Power Snatch (40/25)
    25-30 Mins
    AMRAP 5
    Single DB Devils Press (22.5/15)

  • Wednesday 18th December

    Posted on 17th December 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    3 @ 80%
    3 @ 90%
    Build to a new 3RM

    WOD

    For time:
    60 wall balls (9/7)
    mandatory 3 min rest
    40 OHS 40/25
    mandatory 3 min rest
    20 thrusters 60/40
    * 20 min cap

  • Tuesday 17th December

    Posted on 16th December 2019 by Chris Cummins

    WOD

    For Time in 2’s
    5000m Row
    Every 2:00 including 0:00 perform 6 Synchro Down Ups and 12 Synchro Air Squats
    35 Min Time Cap

  • Monday 16th December

    Posted on 15th December 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    3 @ 80%
    3 @ 90%
    Build to a new 3RM

    WOD

    50-40-30-20-10
    Double Unders
    Russian KB Swings (20/16)
    -Rx+ Option = 24/20kg

    ***This WOD is a repeat from 4 weeks ago also, let’s aim to improve on your time/scale.

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