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Posted on 31st July 2017 by Chris Cummins
Pull Up Re Test
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.
AMRAP 12
1 x ME Set Back Squats (100/65)
400m Recovery Pace Run
Score is total reps on the back squat.
Bars to be taken from the rack
Posted on 30th July 2017 by Chris Cummins
6 Rounds
2 Mins to complete
12 Thrusters (42.5/30)
12 Over Bar Burpees
AMRAP Double Unders in remaining time
Rest 3 Mins Between Rounds
Buy Out
Establish max time weighted plank (20/15kg)
Posted on 28th July 2017 by Chris Cummins
Back squat
Build to a heavy set of 2
For Time in 4’s
120 Wall Balls
100 KB Swing
100 Wall Balls
80 KB Swings
80 Wall Balls
60 KB Swings
-9/6kg Wall Ball
-32/24kg KB
Posted on 27th July 2017 by Chris Cummins
3 Rounds
1 Minute OH Plate Hold (20/15)
15 V Ups
1 Minute Top Plank Hold
15 Hollow Rocks
50m Double KB Front Rack Carry
2 RFT
800m Run
20 Burpees
20 Box Jump OversĀ (30/24)
Posted on 26th July 2017 by Chris Cummins
Handstands
Spend 20 minutes working on handstands. The aim for the session is to increase the difficulty from the previous sessions.
4 Rounds for total reps
1 min max cal row
1 min rest
1 min max thrusters (20/15)
1 min rest
Posted on 25th July 2017 by Chris Cummins
Hang Cleans
A) Movement Breakdown
B) Build to max weight for the complex
Hang Clean + 2 Front Squats
AMRAP 10
4 Hang Cleans (70/50)
8 C2B Pull Ups
12 HR Push Ups
Posted on 24th July 2017 by Chris Cummins
Overhead Squat
Build to 3RM
AMRAP 15
21 Back Squats
15 Over Bar Burpees
15 Front Squats
15 Over Bar Burpees
9 Overhead Squats
15 Over Bar Burpees
-50/35kg
Posted on 23rd July 2017 by Chris Cummins
Pull Ups
Working at the same scale as previous weeks, perform 6 – 10 Working sets of <5 reps with a strict 3s pause and 3s negative on every rep. (Same as last week, but try to slightly increase number of reps)
0-5 Mins
Establish Max UB Wall Balls (9/6) *Set is broken when the movement is broken up, or there is a pause at any point
6-10 Mins
Establish Max UB Double Unders or Single Unders
11-15 Mins
Max Burpees to plate
Posted on 21st July 2017 by Chris Cummins
In 3’s – For Time
21-15-9-15-21
Thrusters (42.5/30)
Pull ups
-One person working at a time. On 3,2,1 Go, the first member of the team will complete 21 thrusters. Then the second will complete 21 thrusters, followed by the third. Once all 3 members of the team have completed their sets of 21 thrusters, the first member moves on to the 21 pull ups. Then the second, then the third. The workout will continue in this fashion until all 3 members have completed 21-15-9-15-21 thrusters and pull ups.
Posted on 20th July 2017 by Chris Cummins
Handstands
Spend 20 minutes working handstands. The aim from the session is to increase the difficulty from the previous weeks.
AMRAP 8
3 Deadlifts (70/50)
6 Over Bar Burpees
9 Air Squats
Post Class
AMRAP 5
Ring Muscle Up