";var wpa_add_test="no";
Posted on 31st October 2017 by Chris Cummins
Z Press
4 x 8 Reps
-Build weight each set
3 RFT
20 Russin KB Swings (32/24)
40 Air Squats
20 Down Ups
Posted on 30th October 2017 by Chris Cummins
Toes To Bar
-Perform 3 Sets of 75% Max Effort (Not to failure) TTB looking for virtuous movement.
Ring Rows
-Perform 3 Max Effort sets of ring rows (adjust foot position to increase/decrease difficulty)
AMRAP 9
9 Thrusters (42.5/30)
35 Double Unders
Posted on 29th October 2017 by Chris Cummins
Bulgarian Split Squat (RFESS)
4 x 8 Each Leg
-Building weight each set to a heavy 8
AMRAP 12 in 2’s (Alternate Rounds)
15/12 Cal Row
50m Walking Lunge
Posted on 27th October 2017 by Chris Cummins
Posted on 26th October 2017 by Chris Cummins
Squat Clean thruster (Cluster)
A) Movement Breakdown
B) Build to a heavy single
A) AMRAP 5
2,4,6,8 etc
Box Jump Overs (24/20)
Sandbag Front Squats (22.5/15)
Rest 3
B) AMRAP 5
2,4,6,8 etc
Cal Row
DB Snatch (22.5/15)
Posted on by Chris Cummins
HSPU Progressions – Spend 20 minutes working on HSPU
AMRAP 10
3 Deadlifts (80/50)
6 Over Bar Burpees
9 Air Squats
Posted on 24th October 2017 by Chris Cummins
Heaving Snatch Balance
A) Movement breakdown
B) 5 x 3 @ increasing weights to a heavy 3. NOT maximal.
*If no overhead squats, work overhead squats at a light weight
3 Rounds
1 Minute Max Effort STOH (42.5/30)
1 Minute Max Effort Double Unders
1 Minute Rest
-Score total reps for each movement separately.
Posted on 23rd October 2017 by Chris Cummins
Tempo Back Squats
5 x 5
-3 Second Eccentric
-3 Second Pause
-Heavy as poss, all 5 sets at same weight
AMRAP 12
20 Front Rack Lunges (42.5/30kg – 10 E/L)
20 Wall Balls
20 Sit Ups
Posted on 22nd October 2017 by Chris Cummins
3 Rounds
1 Minute Hollow Hold
1 Minute Upside down KB Get Ups Right
1 Minute Alternate Arm V-Ups
1 Minute Upside down KB Get Ups Left
1 Minute Rest
AMRAP 7
15 KB Swings (32/24kg)
10 Burpees
Posted on 20th October 2017 by Chris Cummins
Details to be revealed in class.