Workout of the day

Workout of the day

KGV: Workout of the day

Every day the gym is open we run a workout of the day that is planned weeks in advance by professionals who incorporate a balance of movements, methods and metabolic pathways over the long term. The workouts are a blend of resistance training, cardio-conditioning and self bodyweight training.

Each workout has a beginner, intermediate and advanced variation making them suitable for everyone. Always complete a 5-minute warm-up and a 5-minute cool-down and stretch, before and after each workout.

We update this page with the next weekly workout of the day schedule on Saturday at 2pm before the next round starts.

Monday 28 July–Saturday 2 August

Monday Tuesday Wednesday Thursday Friday Saturday

Strength

DU technique
attempted DU
20:10 – 6 mins

 

Ring dip technique work

 

Build to 3RM clean
10 mins total

 

3 strict military press
2 push-press
1 push-jerk
5 min AMRAP

5 deadlifts
5 shrugs
5 rounds
1 min rest

6 front squats
2 vert jumps
2 mins rest
5 rounds
Metcon

Re-test

10min AMRAP

30 DU

15 cleans

Record total reps

EMOM

1 deadlift

1 hang power clean

1 front squat

1 push press

Pyramid weight

 

15 min AMRAP

9 sit-ups

12 push-ups

15 box jumps

 

12 min AMRAP

10 cal rower

12 ball slams

6 burpees

 

Annie

50-40-30-20-10

DU

sit-ups

10,9,8,7.....1

KB swing

DU

push-ups

pull-ups

200m row

Last updated: Saturday, 26 July 2014