Workout of the Day

Workout of the Day 2018-07-09T10:31:37+00:00

The Asphyxiator

17th July 2018|

The Mid week burner. Push hard with the big work/rest periods to extract the most possible from the workout. The intensity you bring to your 4 minutes should require slightly longer than usual recovery times and elicit a bigger adaptive response.

Strength

E 2 M 5 R

3 Deadlift (build)

2 Bench Press (build)

WOD

” The Asphyxiator  “

3 x 4:00/4:00

Row 500 m

21 Kettlebell Swing (32/24)

MR Burpee

Compare to : 12/12/2017

15.4

16th July 2018|

A rerun on Nastics day of a short, heavy high skilled wod from the 2015 Open.

Gymnastics

EMOM 10

Odd : 3-5 Strict HSPU

Even : 3-5 Strict TTB

WOD

” 15. 4 ”

Complete as many reps as possible in 8 minutes of:
3 HSPU

3 Clean (84/57 kg)

6 HSPU

3 Clean

9 HSPU

3 Clean

12 HSPU

6 Clean

15 HSPU

6 Clean

18 HSPU

6 Clean

21 HSPU

9 Clean

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

 

Touch The Sky

15th July 2018|

Today we shorten our squat rest period and try to build a little quad and glute stamina along the way. Then we get all arial on it with more squats. Its Monday after all

Strength

Back Squat

EMOM 12 (3 rounds)

M1 : 6 x 65%

M2 : 4 x 70%

M3 : 2 x 75%

M4 : Rest

WOD

” Touch The Sky ”

10 Rounds

1 Rope Climb

7 Overhead Squat (50/35)

CAP 16

 

Mud Wrestle

13th July 2018|

 

Change to the advertised Deck of Death which will feature next weekend.

PARTNER WOD

” Mud Wrestle ”

AMRAP 25

3 Deadlift (120/85)

5 Burpee Box Jump Over (60/50 cm)

7 Chest To Bar Pull Up

Partner A completes full round then rests.

Partner B continues.

 

HarDTop

12th July 2018|

Everyone loves a bit of DT, and to beat the feet with some deadlifts, cleans and jerks is even better. Keep intensity up with a big effort in the run to give yourself more time with the barbell.

Strength 

E 3 M 5 R

3 Shoulder Press  (build)

2 Weighted Pull Up (build)

WOD

” HarDTop ”

5 x 4:00

Run 400 m

1 round of  ‘D.T.’

*D.T. : 12 Deadlift (70/45)

9 Hang Power Clean

6 Push Jerk

Once you have completed 1 round rest until the next 4:00.