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Posted on 18th April 2017 by Chris Cummins
20 Min Time Limit
Back Squat
A) Heavy set of 10
B) 3 x 10 @ 80% with 3s descent
AMRAP 10
30 Double Unders
15 MB Thrusters (9/7)
Pre Class
A) 3 x ME Sets Ring or Bar Muscle Ups
B) 3 x ME Sets of kipping HSPU
Posted on 17th April 2017 by Chris Cummins
EMOM 12
5 Strict Pull Ups
3 RFT (20 min cap)
21 KB Swings (24/20)
12 Pull Ups
100m Lunge Walk
Pre Class
A) Build to heavy single clean and jerk
B) 3 x 10 Deadlifts @ 60%
Posted on 16th April 2017 by Chris Cummins
20 Min Time Limit
Shoulder Press
A) 3RM
B) 5 x 3 @ 10/15kg less
3 Rounds
A) 45s Thrusters (35/25)
B) 15s Rest
C) 45s STOH (35/25)
D) 15s Rest
E) 45s Burpees Over Bar
F) 15s Rest
Posted on 14th April 2017 by Chris Cummins
4 x 3 Paused Front Squats (Focus on speed out of hole, shouldn’t feel like a 3RM. NO BOUNCING!)
In 3’s – 3 RFT
1500m/1200m Row
90 Burpees
90 Wall Balls
Post Class
21-15-9
Strict Ring Dips
Strict HSPU
HRPU
Posted on 13th April 2017 by Chris Cummins
For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Rx ++: 10kg vest, unsegmented (all pull ups to be completed before push ups, all push ups to be completed before squats)
Rx +: 10kg vest, break reps however you want
Rx: No vest, break reps however you want
Scaled: Scale movements as you wish
Posted on 12th April 2017 by Chris Cummins
Power Snatch
A) Tekkers drills
B) 5 x 3 @ Ascending Weights
For Time (12 Min Cap)
50 Thrusters (42.5/30)
-Every Break in reps = 15 Burpees over the bar
Posted on 11th April 2017 by Chris Cummins
20 min time limit
Floor Press
A) Heavy 2 (Strict 1s Pause on elbows, fast as possible on way up)
B) 5×2 @ 10/15kg less
For Time (12 Min Cap)
1km Run (West lane/housing estate way)
50 Goblet Squats (24/20)
30 Pull Ups
Pre Class
Back Squats
5 x 5 @ 75%
Posted on 10th April 2017 by Chris Cummins
20 Min Time Limit
Sumo Deadlift
A) Heavy 5 (Reset at bottom each rep)
B) 2 x 5 @ 10/15kg less
AMRAP 8
8 STOH (50/35)
50 Double Unders
Pre Class
3 Position Snatch (High hang/low hang/floor)
A) Daily Max
B) 5 x 1 @ 80%
-All Squat Snatches
Posted on 9th April 2017 by Chris Cummins
EMOM 16
1) 20 Hollow Rocks/30s Hollow Hold
2) 20 Tuck Ups
3) 45s Front Rack KB Hold (2×24/20kg)
3) Rest
AMRAP 12
12 DB Snatch (22.5/15)
9 Burpees
6 Box Jumps (30/24)
Pre Class
Squat Clean
A) To max
B) 5 Singles @ 90%
C) 10 Singles @ 80%
D) 15 Singles @ 70%
Posted on 7th April 2017 by Chris Cummins
300 Double Unders
200m Run
240 Air Squats
400m Run
180 Ball Slams (9/6kg)
800m Run
150 Burpees
1 Mile Run