";var wpa_add_test="no";
Posted on 31st March 2017 by Chris Cummins
400m Run
12 Thrusters
400m Run
10 Thrusters
400m Run
8 Thrusters
400m Run
6 Thrusters
400m Run
4 Thrusters
400m Run
2 Thrusters
50/35kg
Both partners to complete full rep scheme.
Posted on 30th March 2017 by Chris Cummins
A) Deadlift to 1RM (Good form, no belt)
B) Drop to 60% and perform 2 sets of 5, and 1 Max effort. Record reps/weight on ME as we will be re-testing in 12 weeks
7 Min AMRAP
7 Burpees
7 Box Jump Overs
7 Toes To Bar
Posted on 29th March 2017 by Chris Cummins
A) Max Set of Strict Pull Ups (Choose a scale for between 10 and 20 reps)
B) EMOM 10
5 Pull Ups @ Same scale
3 RFT
10 Front Squats
15 Deadlifts
400m Run
60/40kg
Posted on by Chris Cummins
A) Shoulder Press to 1RM
B) Drop to 60% and perform 2 sets of 5, and 1 Max effort. Record reps/weight on ME as we will be re-testing in 12 weeks
50-40-30-20-10
HRPU
Sit Ups
Posted on 28th March 2017 by danny
Spend 15 Mins practicing and building weight towards a heavy set of 5 Hang Power Cleans
EMOM for as long as possible
Odd Minutes – Ascending ladder of Hang Power Cleans
Even Minutes – 10 Burpees over the bar
Min 1) 1 Hang Power Clean (50/35)
Min 2) 10 Over Bar Burpees
Min 3) 2 Hang Power Cleans
Min 4) 10 Over Bar Burpees
Min 5) 3 Hang Power Cleans
Min 6) 10 Over Bar Burpees
etc….