";var wpa_add_test="no";
Posted on 29th September 2017 by Chris Cummins
‘Half Murph’
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run
-40 Min Cap
Posted on 28th September 2017 by Chris Cummins
Front Squats
8 x 3
-Sets to be peformed with 90s rest, at increasing weights. Aiming for set 8 to be a heavy set
Every 2 Mins x 5
200m Run
10 Burpees
AMRAP Thrusters (20/15)
-Score is total thrusters
Posted on 27th September 2017 by Chris Cummins
Handstand Progressions
Spend 15 Minutes working handstand progressions
4 Rounds
1 Minute ME Wall Balls
30s Rest
1 Minute Burpee Box Overs (Step or Jump – 24/20″)
30s Rest
Posted on 26th September 2017 by Chris Cummins
For 20 Minutes (Not AMRAP – Just steady pace)
15 KB Side Bends each side
50m Single KB Overhead Carry (25m Each Side)
15 V Ups
45s Hollow Hold
50m Single KB Front Rack Carry (25m Each Side)
For Time
100 Barbell Lunges (20/15)
-Bar to start from the ground, to be power cleaned and pressed overhead on to the back rack.
-50 Reps each leg, alternate legs (Not walking lunges)
-DO NOT RUSH, make sure reps are quality. Be steady and methodical!
Posted on 25th September 2017 by Chris Cummins
Overhead Squat
A) Movement Breakdown
B) 5 Reps Every 2 Minutes x 10 Sets
-Increase weight each set to a heavy set of 5
21 – 15 – 9
STOH (42.5/30kg)
Pull Ups
-8 Minute Cap
Posted on 24th September 2017 by Chris Cummins
WOD
AMRAP 10
3, 6, 9, 12 etc
KB Swings
KB Facing Burpees
*30 Double Unders after each set
32/24kg
Posted on 22nd September 2017 by Chris Cummins
Shoulder Press
10 Minutes to accumulate max reps shoulder press (30/20kg)
Each break in reps = 10 burpees then a 200m run
3 RFT
800m Run
400m Sandbag Carry (7.5kg)
200m plate carry (15kg/10kg)
50 Air Squats
Posted on 21st September 2017 by Chris Cummins
5 x 500m Row
3 min rest between sets
record fastest and slowest sets
AMRAP 3
Sit Ups
(Hands to floor behind head, hands to FLOOR in front of toes)
Posted on 20th September 2017 by Chris Cummins
No Contact Muscle Snatch
A) Movement Breakdown
B) Spend 10 Minutes Practicing the movement
A) Tabata
Muscle Snatch (35/25)
B) Tabata
Down Ups
Posted on by Chris Cummins
Back Squat
5 x 5 (2.5/5kg heavier than previous back squat session)
-Same weight all sets
21-15-9
DB Snatch Right
DB Snatch Left
DB STOH Right
DB STOH Left
(22.5/15)