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Workout Of The Day

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Workout Of The Day
25 Sep / 2014

Friday 26th September

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Please note that there will only be WODs at 8am and 10am on Saturday. At 9am we are launching the ‘Spring into Summer’ Challenge.

A. 4 x 400m Runs

Men: on the 3.00
Ladies: on the 4:00

Record fastest and slowest intervals.

B. 10 – 1 Reps for time of:

Russian KB Swings (24/16kg)
Pull-ups
Alternating Pistols

24 Sep / 2014

Thursday 25th September

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A. Front Squat

3 – 3 – 3 – 3 – 3

Complete 3 x Skin the Cats b/w sets

B. 5 RFT of:

15 x Box Jumps (24/20″)
2 x Rope Climbs to 15’1
8 x HSPU

23 Sep / 2014

Wednesday 24th September

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A. EMOM for 8 Mins complete:

1 x Power Snatch
1 x Hang Power Snatch
1 x Overhead Squat

B. 18 – 12 – 6 Reps for time of

Power Clean (60/42.5kg)
Bar-Facing Burpees
Row (Calories)

C. Tabata Hollow Rocks

22 Sep / 2014

Tuesday 23rd September

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A. Push Jerk

5 sets of 2 reps @ 90%

Complete 5 x Dips b/w each set of Jerks

B. AMRAP in 12 Mins of:

10 x T2B
200m Run
6 x Push Jerk (60/42.5kg)

21 Sep / 2014

Monday 22nd September

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A. Bench Press

3 – 3 – 3 – 3 – 3

B. ‘No Rest for the Wicked’

AMRAP in 13 Mins of:

5 x Pull-Ups
10 x Push Ups
15 x Sit Ups
20 x Double Unders (or 10 x Attempts)

19 Sep / 2014

Saturday 20th September

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A. Manion

7 RFT of:

400m Run
29 x Back Squat (60/40kg)

or B. Partner Manion

7 RFT of:

400m Run (both run together)
29 x Back Squat (60/40kg) – Split reps between partners

*40 Min Cut off. Back Squats are off the rack.

18 Sep / 2014

Friday 19th September

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A. Row – Max Calories in 3 Mins

Rest 2 Mins

B. Run 400m

Rest 1 Min

C. Row – Max Calories in 2 Mins

D. AMRAP in 8 Mins of:

30 x DU (15 Att)
5 x Burpee to 6′ Target
100m Run

17 Sep / 2014

Thursday 18th September

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A. Power Snatch

3 – 3 – 3 – 3 – 3

B. AMRAP in 12 Mins of:

5 x Power Clean and Jerk (60/42.5kg)
10 x Pull-Ups
15 x Sit-Ups

or C. AWOD: ‘Amanda’

9 – 7 – 5 reps for time of:

Muscle Ups
Squat Snatch (61/42.5kg)

16 Sep / 2014

Wednesday 17th September

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A. Strict Press

5 x 5 @ 80%

B. 3 RFT of:

50 x DU (25 x Att)
15 x Over-Bar Burpees
10 x Push Press (52.5/35kg)

or C. AWOD – 3 RFT of:

75 x DU
15 x Over-Bar Burpees
7 x Overhead Squats (50/35kg)

15 Sep / 2014

Tuesday 16th September

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A. Pause Front Squats

4 – 4 – 4 – 4 – 4

B. 4 RFT of:

8 x Hang Clean and Thruster (42.5/30kg)
10 x Overhead Walking Lunges (20/10kg)

C. Tabata Russian KB Swings (32/24kg)


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