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Posted on 19th June 2017 by Chris Cummins
Every 6 Minutes x 5 Rounds
‘Baseline’
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
– Each round to be completed as fast as possible
– If more than 8 in the class, start half on the rower at 0:00, and half at 3:00
Posted on 18th June 2017 by Chris Cummins
This week we will be re-testing the strength lifts on Monday, Wednesday and Friday. These will be 1RMs, so get after some big numbers!
Back Squat to 1RM
3 Rounds
30 Wall Balls
15 Burpees
200m Medball carry
Post Class
4 Rounds
25 Cal AB
15 Pull Ups
Rest 2 Mins
Posted on 16th June 2017 by Chris Cummins
In 3’s
AMRAP 35
6 Rounds (2 each, relay style)
3 Sandbag Front Squats
6 Sandbag facing burpees
9 Sandbag Back Squats
1km Sandbag Run (The first 3 Runs to be performed by one team member only. The 4th and any more can be split by passing the sandbag during the run)
Posted on 15th June 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
15-12-9
Single Arm DB Thrusters Right (22.5/15)
Single Arm DB Thrusters Left
DB Snatch Right
DB Snatch Left
-15 Min Cap
Pre Workout
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
10 Min Cap
Posted on 14th June 2017 by Chris Cummins
EMOM 32
A) Row 250/200m
B) 15 Burpees
C) 15 Wall Balls
D) Rest
Posted on 13th June 2017 by Chris Cummins
DB Shoulder Press
A) To 5RM
B) 3 x 10 @ 50%
In 2’s
AMRAP 15
2,4,6,8,10
DB Burpee Deadlifts (2 x 22.5kg)
-One pair of DB’s between pair, so go with someone of similar strength
Post Class
Death by UB TTB
Posted on 12th June 2017 by Chris Cummins
Deadlift (No belt)
Build to heavy 5 (Touch and Go, nice and controlled)
‘Fran’
21-15-9
Thrusters (42.5/30)
Pull Ups
12 Min Cap
Pre Class
Snatch Pulls
5 x 5 @ 1RM Snatch
Posted on by Chris Cummins
A) 3 x ME Sets of Strict Pull Ups/Ring Rows
B) 3 x ME Sets of Toes Through Rings
4 Rounds
1 Minute Max Rep Jumping Lunges
2 Minutes to complete 15 Burpees
-Score is total number of JL after all 4 sets
Pre Class
Back Squats
6 x 4 @ 75%
Posted on 8th June 2017 by Chris Cummins
5 x 1 Min ME STOH (30/20)
1 Min Rest
4 x 2 Minute Rounds
20/15 Cal Row
AMRAP Thrusters (42.5/30)
-Rest 3 mins between rounds
Posted on 7th June 2017 by Chris Cummins
RDL (Barbell)
5 x 8
-Float bar 3″ from floor between each rep. Don’t touch down
800m Run
42 Burpees
21 Front Squats (50/35)