Workout of the Day

  • Monday 5th August

    Posted on 4th August 2019 by Chris Cummins

    Skill/Strength

    Shoulder Press (Week 3/4)
    5 @ 75%
    3 @ 85%
    Max Reps @ 95%

    WOD

    40-30-20-10
    Front Squats (42.5/30)
    7 TTB
    10-20-30-40
    STOH
    7 TTB

    *Goes like this
    40 Front Squats
    7 TTB
    10 STOH
    7 TTB
    30 FS
    7 TTB
    20 STOH
    etc….

  • Friday 2nd August

    Posted on 1st August 2019 by Chris Cummins

    Skill/Strength

    Power Clean
    3 @ 70%
    3 @ 80%
    Max Reps @ 90% (Must be back on the bar within 3s of previous rep)

    WOD

    15 Rounds in 2’s
    30s Work
    30s Rest
    (1 person working for 30s then partner working for 30s)
    AMRAP
    27-21-15-9
    Single DB Thrusters (22.5/15 – Any arm)
    TTB
    *50 Double Unders between sets

    -On 3-2-1 go you’ll start chipping away at the above for 30s at a time. You’ll then rest 30s each minute. The idea here is that for the 30s of work you’ll go HARD. If you finish the 9’s and the 50 DUs then you’ll start over on the 27s

  • Thursday 1st August

    Posted on 31st July 2019 by Chris Cummins

    WOD

    AMRAP 16
    Row 500/400m
    21 Power Snatches (42.5/30)
    12 Burpees over the bar

    Rest 3:00

    AMRAP 16
    20 Single DB Devils Press (22.5/15 – Alt arms)
    30 Single DB FR Lunges (22.5/15 – Alt legs)
    *Every 4:00 including 0:00 run 400m

  • Wednesday 31st July

    Posted on 30th July 2019 by Chris Cummins

    Skill/Strength

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

    WOD

    4 Rounds for maximum TOTAL reps
    Min 1) Max KB Swings (24/20)
    Min 2) Max Pull Ups
    Min 3) Rest

    Rest 2:00

    2:00 Max Rep Push Ups

  • Tuesday 30th July

    Posted on 29th July 2019 by Chris Cummins

    Skill/Strength

    Squat Clean
    Every 3:00 x 5 Sets
    10 Burpees
    5 Squat Cleans
    ***Reduce reps by 1 and build weight on the cleans each round to end with a heavy single

    WOD

    AMRAP 10
    35 Double Unders
    10 Ground to overhead (50/35)

  • Monday 29th July

    Posted on 28th July 2019 by Chris Cummins

    Skill/Strength

    Shoulder Press (2/4)
    3@ 70%
    3@ 80%
    Max Reps @ 90%

    WOD

    AMRAP 15
    18 Wall Balls
    12 Single DB Hang Clean and Jerks (22.5/15)
    6 Burpee Box Jumps (24/20)

  • Friday 26th July

    Posted on 25th July 2019 by Chris Cummins

    Skill/Strength

    Power Clean
    -12 Mins to build to a heavy single
    +
    5 @ 65%
    5 @ 75%
    Max Reps @ 85% (Must be back on the bar within 3s of previous rep)

    WOD

    AMRAP 12
    15 Air Squats
    12 KB Swings (24/20)
    9 TTB

  • Thursday 25th July

    Posted on 24th July 2019 by Chris Cummins

    WOD

    Every 10:00 x 3
    Run West Lane Loop
    10-20-30-40 etc…
    Single Arm DB Thrusters (swap arms every 5 reps 22.5/15kg)
    3-6-9-12 etc…
    C2B Pull Ups

    -Round 2 switch the DB movement to single arm hang clean and jerks
    -Round 3 switch the DB movement to single arm devils press

    ***Rx+ Option is to carry a 9/7kg medball on the run and/or scale up to ring or bar muscle ups.
    ***Scale the run to the half west lane loop or 800m if not comfortable with the full loop!

  • Wednesday 24th July

    Posted on 23rd July 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    12 Mins to Build to a heavy single
    +
    5 @ 65%
    5 @ 75%
    Max Reps @ 85%
    -Rest 2:00 between sets

    WOD

    50-40-30-20-10
    Sit Ups
    *15 Burpee Box Jump Overs Between Sets

  • Tuesday 23rd July

    Posted on 22nd July 2019 by Chris Cummins

    Skill/Strength

    TTB
    Progressions first, then

    1x Max effort set
    +
    EMOM 8
    30% of max effort set

    WOD

    Every 3:00 x 5 Rounds
    Run 200m
    50 Double Unders
    Max Rep DB Snatch (22.5/15)

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