";var wpa_add_test="no";
Posted on 31st August 2017 by Chris Cummins
Snatch Deadlift
Build to a heavy triple
3 RFT
30 DB Snatch (22.5/15)
15 Burpee Box Jump Overs (24/20)
Posted on 30th August 2017 by Chris Cummins
Superset x 5
Max Effort Pull Ups
Max Effort Shoulder Press (40/30kg)
Rest 1 Minute between sets
30s Max Effort Calorie Row
90s Rest
x 8 Rounds
Score is lowest number of cals in any one round
Posted on 29th August 2017 by Chris Cummins
Ground to Overhead (GTOH – Power Clean + Push Jerk)
A) Movement Breakdown
B) In 20 minutes build to a heavy single and find weight for part C
C) Grace – For Time
30 GTOH (62.5/42.5)
Posted on 28th August 2017 by Chris Cummins
Front Squat
8 x 2
Build weight each set up to a heavy double
AMRAP 12
20 Wall Balls
20 Burpees
20 Pull Ups
Posted on 27th August 2017 by Chris Cummins
‘Loredo’
6 RFT
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run
Posted on 25th August 2017 by Chris Cummins
In teams of 3
6 minutes per station, for max reps
A) Assault bike cals
B) GHD Sit ups
C) 20m Prowler Push (50/40kg)
D) Thrusters (42.5/30kg)
E) Bar facing burpees
1 minute rest between stations.
Posted on 24th August 2017 by Chris Cummins
Ring Progressions for Ring Supports and Ring Dips (20 mins)
A) Spend time working positioning on Ring Support holds and perform 3-5 x ME Holds at best effort. Try to ensure wrists are turned out and straps are away from the arms
B) Spend time working progressions for Ring Dips and perform 3-5 ME sets at best effort
Every 2 Mins x 5 Rounds
200m Run
AMRAP KB Swings (24/20)
Posted on 23rd August 2017 by Chris Cummins
Sumo deadlift
8 x 3 (Building weight)
Strict Pull Ups
3 x 10 (Adjust scale to suit rep range – Add weight if necessary/Drop to seated or banded pull ups)
3 RFT
30 Jumping Lunges
20 Plate GTOH (20/15)
30 Sit Ups
400m Run
Posted on 22nd August 2017 by Chris Cummins
Split Jerk
A) Movement Breakdown
20 Minutes Time Limit
B) Build to heavy single
C) Perform 5 x 2-3 at 60%
AMRAP 6
(3,6,9,12 etc)
Thrusters (35/25)
Over bar burpees
Posted on 21st August 2017 by Chris Cummins
AMRAP 10
10 Pull Ups
10 Push Ups
Rest 5 Mins
Running + Rowing
AMRAP 20 in 2’s
Calorie Row
While 1 partner Rows, the other will run 400m
Number of Calories after 20 minutes will be multiplied by the number of completed 400m Runs