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Posted on 19th October 2017 by Chris Cummins
A) 5 Sets to accumulate max rep strict pull ups
-Rest 1 Min between sets
B) 5 Sets to accumulate max rep push ups
-Rest 1 Min between sets.
For Time
15-12-9
Thrusters (50/35)
Over Bar Burpees
Posted on 18th October 2017 by Chris Cummins
Clean
A) Movement breakdown
B) Build to a heavy single clean (can be power or sq)
5 RFT
10 Cleans (50/35)
10 Wall Balls (9/6)
10 TTB
Posted on 17th October 2017 by Chris Cummins
A) 12 Mins to build to heavy 2 Back Squat
B) 12 Mins to build to heavy 2 Deadlift
AMRAP 8
10 DB Snatch
10 DB Overhead Lunge
10 HRPU
-(22.5/15kg)
Posted on 16th October 2017 by Chris Cummins
Partner Row
5km
-Split into 500m bouts
For Reps (Scored separately)
A) 1 Minute Max Effort Burpees to plate
1 Minute Rest
B) 1 Minute Max Effort Double Unders
1 Minute Rest
C) 1 Minute Max Effort Jumping Lunges
Posted on 15th October 2017 by Chris Cummins
Thruster
5 x 3 Reps – Building to a heavy set of 3
AMRAP 15
6 C2B Pull Ups
12 Sit Ups
18 Air Squats
Posted on 13th October 2017 by Chris Cummins
GVT Back Squats
10 x 10 @ ~50% 1RM
60s Rest
In 2’s
2 x 1k Runs
2 x 1k Runs with 7.5kg sandbag
2 x 1k Runs
Posted on 12th October 2017 by Chris Cummins
Double Unders
Go through DU progressions, and perform some practice sets. Take a score on theĀ board for a max unbroken set of DU’s.
10 RFT (15 min cap)
4 KB Swings (32/24)
6 Burpees
8 Wall Balls
Posted on 11th October 2017 by Chris Cummins
3 Rounds
20 Hollow Rocks
50m Single KB FR Carry Right Arm
20 Tuck Ups
50m Single KB FR Carry Left Arm
20 V- Ups
1 Min Plank
5 RFT
200m Run
15 C2B Pull Ups
Posted on 10th October 2017 by Chris Cummins
Toes To Bar Progressions
-Perform 3-5 Sets of TTB looking for virtuous movement as opposed to max reps.
For Time
50 Thrusters (50/35)
Every Break in reps = 5 Down Ups
-10 min cap
Posted on 9th October 2017 by Chris Cummins
Push Jerk
A) Movement Breakdown
B) Built to a 2RM
3 Rounds for total reps
1 Minute Box Jump Overs (24/20)
1 Minute STOH (42.5/30)
1 Minute MB Sit Ups
-20s changeover between stations