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Posted on 30th June 2017 by Chris Cummins
In 3’s – 35 Minute Time Cap
1 Mile Run With 1 Sandbag (22.5kg) and 1 Medball (9kg)
200 Wall Balls (9/6)
200 KB Swings (32/24)
200 Burpees
Posted on 29th June 2017 by Chris Cummins
Push Press
A) To heavy 3
B) 3 x ME @ 50% (90s rest)
AMRAP 8
30 Jumping Lunges
15 Plate GTOH (20/15kg)
Post Class
12-9-6
Muscle Ups
400m Run between Rounds
Posted on 28th June 2017 by Chris Cummins
Handstands
Establish ‘Best Effort’ set of HSPU
-Aim for a scale that will be 5 – 15 Reps if performing HSPU.
-Options for HSPU are Deficit/Strict/Kipping/Partial/Box HSPU
-If No HSPU or HS are doable, then time will be spent working HS Kick ups/Holds/Wall Walks/Chest facing HS Holds and Box HS Holds
After establishing best effort, perform 3 – 5 more max effort sets
AMRAP 9
3 C2B Pull Ups
6 HRPU
9 Jumping Squats
Posted on 27th June 2017 by Chris Cummins
Hang Cluster
A) Movement prep
B) 12 Mins to establish a 1RM Hang Cluster
3 RFT
400m Run
20 DB Snatch (22.5/30)
20 Wall Balls
Bench Press
5RM
Posted on 26th June 2017 by Chris Cummins
20 Min Time Limit
A) Establish 12 RM Back Squat
B) 3 x 12 @ 80%
10 Rounds For Time in 2’s (5 Rounds Each)
12 Sandbag FR Lunges
12 Sandbag Facing Burpees
Full Round each at a time. 12 Min Cap 22.5/15kg
Post Class
3 Rounds
12 Bulgarian Split Squats Each Leg
12 Single Leg Box Step Ups
Posted on by Chris Cummins
Pull Ups
Establish ‘Best Effort’ set of strict pull ups
-Aim for a scale that will be 5 – 15 Reps
-Options are Strict C2B/Strict/Banded (Purple, black or red bands only) Seated or Ring Rows
After establishing best effort, perform 3 – 5 more max effort sets.
6 Rounds
1 Minute To complete
12 Box Jump Overs (24/20)
AMRAP Thrusters (35/25kg)
1 Min Rest
-Score is total thrusters
Pre Class
EMOM 10
5 TnG Snatches @ 50% 1RM
Posted on 23rd June 2017 by Chris Cummins
In 3’s
A) 0 – 8 Mins
1k Run
50 Synchro Burpees
B) 8 – 16 Mins
1500m Row (500m Each)
100 Pull Ups
C) 16 – 24 Mins
AMRAP (Round Each)
3 KB Snatch (each Arm)
6 HRPU
9 KB Swings
-24/20kg
If the workload for that window is completed, teams must rest until the start of the next window (For example, if part A is completed in 6:30, teams must rest until 8:00 before starting part B. If teams don’t complete the work in the window, they cannot begin the next section until they do – reducing the time they will have for the next part of the workout. Score is total rounds completed of part C.
Posted on 22nd June 2017 by Chris Cummins
Deadlift
1RM
AMRAP 14
10 Single Arm OH DB Lunge Right Arm
30 Double Unders
10 Single Arm OH DB Lunge Left Arm
30 Double Unders
20 Alternate Arm DB Snatch
-22.5/15kg
Post Class
10 Min AMRAP Turkish Get Ups
16/12kg
Posted on 21st June 2017 by Chris Cummins
3 Minute Max Cal Row
4 Minutes Rest
x 3 Rounds
Score is lowest number of cals in any of the rounds
Rest 5
12-9-6-9-12
Thrusters (35/25)
MB Sit Ups
Posted on 20th June 2017 by Chris Cummins
Shoulder Press
1RM
For Time in 2’s (15 min cap)
A) 400m Sandbag Carry (22.5/15)
B) 400m Sandbag Carry
5 Rounds
A) 10 Sandbag FR Lunges
B) 10 Sandbag FR Lunges
3 Rounds
A) 10 Sandbag facing Burpees
B) 10 Sandbag facing Burpees
Post Class
3 Rounds
12 Power Cleans
9 Clusters
6 Thrusters
-50/35kg