Workout of the Day

  • Friday 7th June

    Posted on 6th June 2019 by Chris Cummins

    Skill/Strength

    Sumo Deadlift
    5 @ 75%
    3 @ 85%
    Max Reps @ 95%

    WOD

    3 Rounds for Max Reps
    1:00 KB Swings (32/24)
    1:00 TTB
    1:00 Box Jump Overs (24/20)
    1:00 Rest

  • Thursday 6th June

    Posted on 5th June 2019 by Chris Cummins

    WOD

    0-10 Mins
    Row 2000m / Run 1 Mile
    10-20 Mins
    Run 1 Mile / Row 2000m
    20-30 Mins
    AMRAP
    20 Power Snatch (42.5/30kg)
    20 Thrusters (42.5/30kg)

  • Wednesday 5th June

    Posted on 4th June 2019 by Chris Cummins

    Skill/Strength

    Front Squat
    5 @ 75%
    3 @ 85%
    Max Reps @ 95%

    WOD

    For Time
    100 Double Unders
    75 Sit Ups
    50 Wall Balls (9/7)
    25 Burpee Box Jump Overs (24/20)

  • Tuesday 4th June

    Posted on 3rd June 2019 by Chris Cummins

    Skill/Strength

    Hang Power Clean
    a) Build to a heavy set of 5 in 12 mins
    +
    b) Find weight for the EMOM

    EMOM 20

    Mins 1-5
    15/12 Cal Row (Rx + is 20/15)

    Mins 5-10
    5 Hang Power Cleans

    Mins 10-15
    15/12 Cal Row Rx + is 20/15)

    Mins 15-20
    5 Hang Power Cleans

  • Monday 3rd June

    Posted on 2nd June 2019 by Chris Cummins

    Skill/Strength

    Bench Press
    5 @ 75%
    3 @ 85%
    Max Reps @ 95%

    WOD

    AMRAP 12
    40 Double Unders
    12 TTB
    12 Single KB FR Squats/Lunges (1×24.16kg)

    ***Each round alternate between squats and lunges. Lunges are to be 6 each leg.

  • Friday 31st May

    Posted on 30th May 2019 by Chris Cummins

    Skill/Strength

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

    WOD

    AMRAP 3
    Burpee Box Jump Overs (24/20)

    Rest 30s

    AMRAP 3
    C2B Pull Ups

    Rest 30s

    AMRAP 2
    Burpee BJO

    Rest 30s

    AMRAP 2
    C2B Pull Ups

    Rest 30s

    AMRAP 1
    BBJO

    Rest 30s

    AMRAP 1
    C2B Pull Ups

  • Thursday 30th May

    Posted on 29th May 2019 by Chris Cummins

    WOD

    30 Mins Running Clock
    5 Hang Power Snatch
    Straight into
    1:00 Rower / any Erg @ 90% (HARD) effort
    Rest 1:00 – 1:30

    -Aim is to build weight on the hang power snatches as you go
    –For the first 3 rounds do 5 reps on the HPS, then the next 3 drop to 3 reps, then each round beyond that drop to 1 rep

    Buyout

    10-9-8-7-6-5-4-3-2-1
    Strict Pull Ups
    Push Ups

    -Rx + Is Strict HSPU and Strict C2B

  • Wednesday 29th May

    Posted on 28th May 2019 by Chris Cummins

    Skill/Strength

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

    WOD

    4 Rounds
    1 Minute per station, 15s transition between stations. No other rest!

    1) Double KB Clean and Jerks (2x 20/16kg – From the hang each time, not from the floor)
    2) Cal Row
    3) Devils Press (2x 15/10kg)

  • Tuesday 28th May

    Posted on 27th May 2019 by Chris Cummins

    Skill/Strength

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

    WOD

    AMRAP 16
    5 Rounds
    10 STOH
    15 TTB

    Rest 2:00

    Max Rounds in remaining time
    10 STOH
    15 Wall Balls

    -50/35kg
    You MUST rest 2:00 after your 5th set of TTB and the time is included in your 16:00.

  • Friday 24th May

    Posted on 23rd May 2019 by Chris Cummins

    Skill/Strength

    Sumo DL
    5 @ 65%
    5 @ 75%
    Max Reps @ 85%

    WOD

    Every 3:00 x 4 Rounds
    200m Run
    20 Thrusters (42.5/30)
    -Start a new round on 3:00 whether or not you finish the previous round

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