Posted on 19th March 2020 by Chris Cummins
A) Hang Squat Clean thruster
-Build to a heavy single
4×2 @ 85%, dropping the first rep from the top and setting up again.
-20 Min Time cap for all of this
B) EMOM 9
1) Max Rep Thrusters (50/35)
2) Max Rep Burpees to 20kg plate
3) Max Rep Sit Ups
-Score is total reps
Posted on 18th March 2020 by Chris Cummins
10 Cal Row
10 Wall Balls (9/7)
10 KB Swings (32/24)
10 Pull Ups
20 Push Ups
30 Air Squats
Posted on 17th March 2020 by Chris Cummins
A) EMOM 16
1) 8 Burpees
2) ‘X’ TTB
-Pick a number here that you believe you can sustain throughout.
-Be ambitious, but realistic too!
B) AMRAP 10
10 STOH (50/35)
50 Double Unders
Posted on 16th March 2020 by Chris Cummins
A) DB offset Walking Lunge
-Heavy as poss for all sets
-1 DB at shoulder, 1 overhead. Swap arms @ 20m.
B) For Time
1 Mile Run
40 Alternating Single DB Devils Press (20/12.5)
Posted on 15th March 2020 by Chris Cummins
A) Power Clean
-Build to a heavy single in 15 mins
***Power Cleans @ ascending weights.
20 @ 60/40kg
15 @ 70/47.5kg
10 @ 80/55kg
5 @ 90/62.5kg
Posted on 12th March 2020 by Chris Cummins
A) Back Squat
-To a heavy single
B) AMRAP 15
15 KB Swings (24/20, full american style)
15 HR Push Ups
15 Goblet Squats (24/20)
***At 0:00, 5:00 and 10:00 Run 400m.
Posted on 11th March 2020 by Chris Cummins
6 Rounds (36 mins, EMOM fashion)
Partner A) AMRAP 1:00 Pull Ups
Partner B) AMRAP 1:00 STOH (50/35)
Both Partners) AMRAP 1:00 Synchro Burpees
Partner A) AMRAP 1:00 STOH
Partner B) AMRAP 1:00 Pull Ups
Both Partners) AMRAP 1:00 Synchro Air Squats
-Score is TOTAL reps over all rounds so keep a running total.
Posted on 10th March 2020 by Chris Cummins
A) Strict HSPU
-Build to the best effort for 3 reps of strict HSPU.
Box Jump Overs (24/20)
DB Snatch (22.5/15)
Posted on 9th March 2020 by Chris Cummins
A) DB Walking Lunge
-Heavy as poss for all 4 sets
-DBs at shoulders
B) AMRAP 12
1500/1200m Row buy in
Remaining time AMRAP
40 Double Unders
Posted on 8th March 2020 by Chris Cummins
A) Clean and Jerk
Build to a heavy single power clean + push jerk in 15 mins.
-15 Min window must start from the first set above an empty barbell.
B) For Time
50 Clean and Jerks for time (60/40)
***EMOM 5 Burpees including 0:00
-10 Min Cap