";var wpa_add_test="no";
Posted on 30th November 2017 by Chris Cummins
Single DB shoulder press
4 x 8/side
*Keep a KB in front rack for non working side
Rest 1 minute between sides
Cindy
AMRAP 20
5 Pull Ups
10 Push Ups
15 Squats
Posted on 29th November 2017 by Chris Cummins
Power Clean
A) Movement breakdown
B) Heavy Single
Performed @ ~50% of heavy single
EMOM
1 Power Clean + 1 Burpee
-Add 1 rep of each exercise every minute until you can’t complete the required amount.
Posted on 28th November 2017 by Chris Cummins
Tempo Back Squats
5 x 5
-3 Second Eccentric
-1 Second Pause
-Build weight each set
In 2’s
5 x 1 Minute rounds each (Alternate Rounds)
12/9 Cal Row
AMRAP KB Swings (24/20)
Score is total KB Swings after all 10 rounds
Posted on 27th November 2017 by Chris Cummins
Working in 2’s
Half Kneeling MB Rotational throw
5 x 5/side
-Alternate sets (you go, I go)
High Box Jumps
6 x 3
-Land above squat depth or lower the box
3 RFT
35 Double Unders
25 Wall Balls
15 Pull Ups
Posted on 26th November 2017 by Chris Cummins
DB Front Rack Walking Lunges
5 x 20 Steps
12-9-6-3-6-9-12
STOH (50/35)
HR Over Bar Burpees
-15 Min Cap
Posted on 23rd November 2017 by Chris Cummins
4 Rounds
45s Plank Hold
20 Alternate Arm V Ups
45s Single KB FR Hold Right
20 Hollow Rocks
45s Single KB FR Hold Left
20 Tuck Ups
Fran
21-15-9
Thrusters (42.5/30)
Pull Ups
-12 Min Cap
-Compare to 13/6/17 results.
Posted on 22nd November 2017 by Chris Cummins
Shoulder Press
5 x 3
-build weight each set, finish with a heavy 3
Single Arm DB Row (Standing, bent over)
3 x 8/side
-build weight each set
AMRAP 10
20 Wall Balls
20 Burpees
20 Single DB OH Lunges (20/12.5kg)
Posted on 21st November 2017 by Chris Cummins
Toes Through Rings -Perform 2-3 Sets of 75% Max Effort (Not to failure) TTR looking for virtuous movement.
Toes To Bar -Perform 2-3 Sets of 75% Max Effort (Not to failure) TTB looking for virtuous movement.
21-15-9
Front Squats (70/45)
HRPU
Sit Ups
Posted on 20th November 2017 by Chris Cummins
Deadlift
To 5RM
AMRAP 12
36 Double Unders
24 KB Swings (24/20)
12 Pull Ups
Posted on 19th November 2017 by Chris Cummins
Row 1000m
Rest 6 Mins
Row 500m
Rest 3 Mins
Row 250m
STOH Power Output
3 Min AMRAP
Score = weight x reps