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Posted on 8th October 2017 by Chris Cummins
RDL
Build to a 5RM
-Plates NOT touching floor between reps
-Strict 3s eccentric on each rep
AMRAP 12 in 2’s
1000m Row
3 Rounds
Partner A Performs 15 burpees while partner B holds a wall sit
Partner B Performs 15 burpees while partner A holds a wall sit
Remaining time AMRAP
Wall Balls
*Wall ball reps can only be performed while resting partner is hanging from the rig with both feet off the floor
Posted on 6th October 2017 by Chris Cummins
Single KB OH Box Step Ups
Build to 10RM Each Side (20″)
AMRAP 20 in 3’s
(Alternate Full Rounds)
12/9 Cal Row
12 Sandbag FR Lunges
12 Sandbag Facing Burpees
-22.5/15kg Sandbag
Posted on 5th October 2017 by Chris Cummins
Snatch High Pull
A) Movement breakdown
B) Heavy set of 5
21-15-9
Front Squats (70/45 – from the floor)
400m Run between rounds
Posted on 4th October 2017 by Chris Cummins
Pull Ups
Kipping Progressions
-Strict/Jumping/Kip Swings/Kipping/Butterfly
-Perform 3-5 Sets of kipping pull ups, looking for virtuous movement as opposed to max reps.
AMRAP 10 in 2’s
10/8 Cal Row
10 STOH (50/35)
-Alternate full rounds
Posted on 3rd October 2017 by Chris Cummins
Hang Squat Clean
A) Movement breakdown
B) To heavy single
AMRAP 8
1,2,3,4,5 etc
Hang Sq Cleans (60/40)
Over Bar Burpees
Posted on 2nd October 2017 by Chris Cummins
20 Minute Time Cap
Shoulder Press
A) Heavy Single
B) 10 Reps @ 80%
Supine Pull Ups
3 x ME
For Time (10 min cap)
200m Run
100 Double Unders
50 DB Snatch (22.5/15)
100 Double Unders
200m Run
Posted on 1st October 2017 by Chris Cummins
AMRAP 12
15 Wall Balls
15 MB Sit Ups
15 KB Swings (24/20)
30 Double Unders