Workout of the Day

  • Thursday 7th February

    Posted on 6th February 2019 by Chris Cummins

    WOD

    2 Rounds
    AMRAP 7
    15 DB Power Cleans
    15 DB Squats
    15 Devils Press
    -2 x 15/10kg KB’s

    Rest 3:00

    AMRAP 7
    12 Sandbag Thrusters
    6 Sandbag Facing Burpees
    -22.5/15kg Bag

    Rest 3:00

  • Wednesday 6th February

    Posted on 5th February 2019 by Chris Cummins

    Skill/Strength

    Deadlift
    4 x 8
    1:30 Rest between sets, all sets same weight
    -Same setup as 2 weeks ago, deadlift as though you’re in a library!

    WOD

    AMRAP 16
    30 Double Unders
    8 Front Rack Lunges (50/35)
    8 KB Snatches (24/20)

  • Tuesday 5th February

    Posted on 4th February 2019 by Chris Cummins

    Skill/Strength

    Hang Power Snatch
    Spend 15 Mins working on triples at around 70-80% effort. Not maximal, but they want to feel like there’s some weight to them. Aim here is for nice smooth reps.

    WOD

    For Time (15 Min Cap)
    25 Burpees
    15 Hang Power Snatch (35/25)
    20 Burpees
    15 HPS
    15 Burpees
    15 HPS
    10 Burpees
    15 HPS

  • Monday 4th February

    Posted on 3rd February 2019 by Chris Cummins

    Skill/Strength

    Back Squat (Week 3/4)
    5 @ 75%
    3 @ 85%
    AMRAP @ 95%

    WOD

    2 Rounds
    AMRAP 3
    30/20 Cal Row
    AMRAP burpees over the rower
    Rest 1:00
    AMRAP 3
    30 KB Swings (24/20)
    AMRAP Front Squats (80/55)
    Rest 1:00

    After both rounds, we will take a total score for burpees over both rounds and front squats over both rounds.

  • Friday 1st February

    Posted on 31st January 2019 by Chris Cummins

    Skill/Strength

    Kipping Pull Ups/ Chest to Bar Progressions
    -Spend 10-15 minutes working on positions and efficiency of kipping pull ups.

    WOD

    AMRAP 18
    15 Chest To Bar Pull Ups
    30 Wall Balls
    100 Double Unders

  • Thursday 31st January

    Posted on 30th January 2019 by Chris Cummins

    WOD

    4 Rounds
    Min 1) 60 Double Unders
    Min 2) Max Pull Ups
    Min 3) Shuttle Runs
    Min 4) Max DB Bench Press (2 x 22.5/15kg)
    Min 5) Row
    Min 6) Max Dball Over Shoulder
    Min 7) Rest

    Buy Out

    100 Russian Twists (20/15kg)

  • Wednesday 30th January

    Posted on 29th January 2019 by Chris Cummins

    Skill/Strength

    Back Squat (Week 2/4)

    3 @ 70%
    3 @ 80%
    Max Reps @ 90%

    WOD

    AMRAP 15
    15 TTB
    15 Box Jump Overs (24/20″)
    15 Alt DB Snatch (22.5/15)

  • Tuesday 29th January

    Posted on 28th January 2019 by Chris Cummins

    Skill/Strength

    Spend 15 Minutes working on HSPU progressions
    -Finish with 3x Working sets at a challenging but doable scale.

    WOD

    AMRAP 12
    10 Single DB FR Lunges Right Leg
    10 Single DB FR Lunges Left Leg
    10 Single DB Hang Clean and Jerk Right Arm
    10 Single DB Hang Clean and Jerks Left Arm
    10 Burpees
    -22.5/15kg

  • Monday 28th January

    Posted on 27th January 2019 by Chris Cummins

    Skill/Strength

    Build to a 3RM Thruster from the ground in a 15 minute window

    WOD

    Every 3 Mins x 5 Rounds
    250m Row
    7 Thrusters (50/35)
    14 Pull Ups
    -Score taken is the SLOWEST round

  • Friday 25th January

    Posted on 24th January 2019 by Chris Cummins

    Skill/Strength

    WOD Movements, spend 10-15 minutes practising these movements. They always come up in the open (which is just around the corner now!!!)

    WOD

    AMRAP 20
    10 Power Snatch (42.5/30)
    15 Bar Facing Burpees
    20 Thrusters (42.5/30)
    50 Double Unders

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