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