";var wpa_add_test="no";
Posted on 19th May 2017 by Chris Cummins
In 3’s For Time (35 Min Cap)
1 Mile Run with 1 x 9kg Medball
600 Double Unders
150 Air Squats
120 Pull Ups
90 Burpees
AMRAP Cal Row
Posted on 18th May 2017 by Chris Cummins
Push Press
5 x 10 (Same weight all sets, 1 Min rest between sets)
AMRAP 12
1000m Row Buy In
Remaining Time AMRAP Wall Balls
*Every break in reps (Including a stop for more than 3s) = 5 Down Ups
Pre Class
Spend 15 Minute working Strict Muscle Ups
Posted on 17th May 2017 by Chris Cummins
Same as 2 weeks ago – Add 5kg
20 Min Time Limit
Box Squat (Low, Set up below parrallel)
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 imporant on these box squats, emphasis is on speed out of the hole
-1 Min Rest
3 Rounds
30 Russian KB Swing (32/24)
400m Run
-Rest 90s between rounds
Posted on 16th May 2017 by Chris Cummins
Ring Dip Progressions
– Assisted Box Dips (Box each side, feet underneath first then feet out in front)
– Assisted Ring Dips (Feet on floor, underneath first then out in front)
– Ring Support
– Ring Dip Negatives
– Jumping Ring Dips
– Strict Ring Dips
AMRAP 8
10-20-30-40 etc
Sit Ups
Thrusters (20/15)
Post Class
21-15-9
Deadlifts (100/70)
HSPU
Posted on 15th May 2017 by Chris Cummins
20 Min Time Limit
Floor Press
A) To 5RM
B) 3 x 5 @ 10/15kg less
30-20-10
Box Jump Overs (24/20)
DB Snatch (22.5/15)
DB FR Lunge (Same DB as Snatch, single DB held with both hands under the chin)
-10 min cap
Pre Class
High Hang Power Snatch
5 x 3
Posted on 14th May 2017 by Chris Cummins
20 Min Time Limit
Back Squats
A) Heavy 2
B) 3-5 x 1 @ A
3 Rounds For Time (15 Min Cap)
9 C2B Pull Ups
12 HRPU
15 Wall Balls
200m Med Ball Carry
Pre Class
Clean + Jerk
A) Build to daily max for 3 cleans + 1 Jerk
B) 3 x 3 + 1 @ 85%
Posted on 12th May 2017 by Chris Cummins
For Time in 2’s
800m Run
200m Lunge (50m at a time)
800m Run
100 Burpees (5 at a time)
800m Run
200m Lunge (50m at a time
800m Run
Posted on 11th May 2017 by Chris Cummins
Toes To Bar Progressions/ Technique Fixes
-Laying Leg Raises
-Hollow/Arch positions on floor
-Hanging Knee Raise (controlled)
-Hanging Leg Raise (controlled)
-Kipping Knee Raise
-Kipping Leg Raise
-Kipping TTB
Go Through each drill, then perform 3 working sets of one of them.
7 RFT (15 min cap)
8 Front Squats (50/35)
30 Double Unders
Pre Class
A) Every 2:00 x 10
2 Clusters. Start at 50% 1RM Front squat and increase weight each set up to a 2RM
Posted on 10th May 2017 by Chris Cummins
‘Cindy’
AMRAP 20
5 Pull Ups
10 Push Ups
15 Squats
Rest 5
1000m Row/Run
Posted on 9th May 2017 by Chris Cummins
A) Power Snatch Tekkers.
B) Spend 10-15 mins practicing and finding weight for WOD.
AMRAP 15
10 Power Snatch (42.5/30kg)
200m Run
Pre Class
Paused Split Jerk (Pause in catch for 3s)
A) 5 x 5 @ 50-60%