";var wpa_add_test="no";
Posted on 30th April 2017 by Chris Cummins
40 KB Swings (32/24)
40 Box Jumps (24/20)
400m Run
40 Burpees
40 Wall Balls
Posted on 28th April 2017 by Chris Cummins
Establish Max Weight for 40s Front Rack Hold
EMOM 25
A) 250/200m Row
B) 20 Hollow Rocks
C) 20 Thrusters (20/15)
D) 20 Tuck Ups
E) Rest
Posted on 27th April 2017 by Chris Cummins
Superset x 5
5 x Shoulder Press with 3s eccentric
8 x Bent Over Rows with 3s eccentric
Rest 1 Min
AMRAP 15
30 Wallballs
20 Burpees
10 TTB
Pre Class
Paused Front Squats
5 x 3
Posted on 26th April 2017 by Chris Cummins
Reverse Lunges (Back Rack)
5 x 12 (6 E/L) Building weight each set
4 Rounds for max total reps
1 Min Cal Row
1 Min Rest
1 Min Box Jump Overs (24/20)
1 Min Rest
Posted on 25th April 2017 by Chris Cummins
Squat Clean
A) Tekkers
B) 15 Mins to add weight and build to a heavy single
3 Min AMRAP
3 Squat Cleans (60/40)
6 HRPU
9 KB Swings (24/20)
Rest 1 Min
x 3 Rounds
Pre Class
Snatch Pull + Power Snatch
A) To max
B) 5 x 1 @ 85%
Post Class
6 x 30s:30s AB
Posted on 24th April 2017 by Chris Cummins
20 Min Time Limit
Push Jerk
A) To 3RM
B) 5 x 3 @ 85%
5 RFT (15 min cap)
50 Double Unders
25 Sit Ups
Pre Class
A) 3 x ME Strict TTB
B) 3 x ME Strict Ring Dips
Posted on 23rd April 2017 by Chris Cummins
20 Min Time Limit
Clean Deadlift (Hook Grip)
A) Heavy Single
B) 3 x 5 @ 80%
AMRAP 12
5 Pull Ups
10 Burpees
15 Jumping Squats
Pre Class
Clean + Front Squat + Jerk
A) To max
B) 5 x 1 @ 85%
Posted on 21st April 2017 by Chris Cummins
6 x 1km Run (3 each)
For Time (In 2’s)
100 Thrusters (20/15)
100 Bar Facing Burpees
Post Class
Ring Dips
A) To 5RM (weighted)
B) 50 Reps for time (BW)
Posted on 20th April 2017 by Chris Cummins
Same as 2 weeks ago – Add 5kg
20 Min Time Limit
Box Squat (Low, Set up below parallel)
6 – 10 Sets of 2 Reps @ ~70-80% of 1RM
-Idea here is speed on the way up. Nice and controlled on the way down, but weight wants to be light enough to add speed on the way up
-Vertical shin not as important on these box squats, emphasis is on speed out of the hole
-1 Min rest
16 Min Cap
5 RFT
12 Deadlifts (60/40)
9 TTB
6 STOH (60/40)
Pre Class
A) Power Snatch + Hang Snatch
A) To max for 1 + 1 x 2
B) 1 + 1 x 2 @ 85% of A)
Posted on 19th April 2017 by Chris Cummins
L-Seated DB/KB Shoulder Press
(Single arm – Get 2 DB’s or KB’s to the front rack in a seated position with legs out straight. Keep one in front rack and press the other, then alternate)
5 x 10 Each Arm (Rest 1 min between sets)
AMRAP 20
Run 400m
30 DB Snatch (22.5/15)
30 Box Jump Overs (24/20)