Workout of the Day

  • Wednesday 28th November

    Posted on 27th November 2018 by Chris Cummins

    Skill/Strength

    Strict Press (Week 2/4)
    3 @ 70%
    3 @ 80%
    AMRAP @ 90%
    ***After each set perform 20 Russian twists with a nice heavy object.

    WOD

    For Time
    40-30-20-10
    Front Squats (35/25)
    *7 Toes to bar between sets
    40-30-20-10
    Push Press (35/25)
    *7 Toes to bar between sets

  • Tuesday 27th November

    Posted on 26th November 2018 by Chris Cummins

    Skill/Strength

    Every 2:00 x 5 Rounds
    50 Double Unders
    Max Hang Snatch (50/35)

    Rest 4:00

    Every 2:00 x 5 Rounds
    50 Double Unders
    Max OHS (50/35)

    WOD

    30s on, 30s off x 5 Rounds
    Max Rep Ball Slams (15/12)
    Rest 2:00
    30s on, 30s off x 5 Rounds
    Max Rep KB Swings (32/24)

  • Monday 26th November

    Posted on 25th November 2018 by Chris Cummins

    Skill/Strength

    Back Squat (Week 2/4)
    3 @ 70%
    3 @ 80%
    AMRAP @ 90%
    ***After each set perform a 1 minute plank – Weighted if possible

    WOD

    3 Rounds
    In a 2:30 Window
    Row 20/15 Cals
    10 Burpees Over The Rower
    Max Rep Wall Balls (9/7)
    -Rest 2:30

  • Friday 23rd November

    Posted on 22nd November 2018 by Chris Cummins

    Skill/Strength

    Deadlift (Week 1/4)
    5 @ 65%
    5 @ 75%
    AMRAP @ 85%

    WOD

    3 RFT
    20 Thrusters (42.5/30)
    20 Bar Facing Burpees

  • Thursday 22nd November

    Posted on 21st November 2018 by Chris Cummins

    Skill/Strength

    Toes to bar
    EMOM 10
    20s ME TTB
    40s Rest

    WOD

    50-40-30-20-10
    DB Snatch (22.5/15)
    Double Unders

  • Wednesday 21st November

    Posted on 20th November 2018 by Chris Cummins

    Skill/Strength

    Strict Press (Week 1/4)
    5 @ 65%
    5 @ 75%
    AMRAP @ 85%
    ***After each set perform 20 Russian twists with a nice heavy object.

    WOD

    AMRAP 12
    15 Wall Ball Push Press (no squat – 15/9kg to 10ft)
    15 Burpees to target (just a target above your hand, doesn’t need to be 6″)
    15 Box Jump Overs (24/20″)

  • Tuesday 20th November

    Posted on 19th November 2018 by Chris Cummins

    WOD

    0-10 Mins
    5 Rounds
    15/12 Cal Row
    10 Burpees over the rower
    Rest remainder (If any)

    10-20 Mins
    5 Rounds
    50 Double Unders
    15 Thrusters (30/20)
    Rest remainder (If any)

    20-30 Mins
    5 Rounds
    15 KB Swings (32/24)
    15 HR Push Ups

  • Monday 19th November

    Posted on 18th November 2018 by Chris Cummins

    Skill/Strength

    Back Squat (Week 1/4)
    5 @ 65%
    5 @ 75%
    AMRAP @ 85%
    ***After each set perform a 1 minute plank – Weighted if possible

    WOD

    30-25-20-15-10-5
    Wall Balls (9/7)
    Pull Ups
    *16 Min Cap

  • Friday 16th November

    Posted on 15th November 2018 by Chris Cummins

    Skill/Strength

    EMOM 4
    3 Snatch
    EMOM 4
    2 Snatch
    EMOM 4
    1 Snatch
    -Build weight throughout and finish with a heavy single. Either power or squat snatch are fine.

    WOD

    AMRAP 8
    3 Snatch (50/35)
    6 Overhead Squats (50/35)
    9 Pull Ups

  • Thursday 15th November

    Posted on 14th November 2018 by Chris Cummins

    WOD

    0-10min.
    3 Rounds:
    30 Single DB OH Lunges (22.5/15)
    20 Wall Balls 9/7
    10 Burpees

    12-22min.
    3 Rounds:
    30 Plate Sit-Ups (15/10kg plate)
    20 Cal Row
    10 Burpees

    24-36min.
    3 Rounds:
    30 DB Snatch (22.5/15)
    20 Front Squats (20/15)
    10 Burpees

    Whether you finish the 3 rounds or not, end at the end of the time cap and have the rest. If you finish early, great. Extra rest for you!

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