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Posted on 17th November 2017 by Chris Cummins
Turn up and see what today has in store!
Posted on 16th November 2017 by Chris Cummins
Bulgarian Split Squat (RFESS)
4 x 8 Each Leg
-Same weight all sets
-90s Rest between sets
AMRAP 15
30 Wall Balls
20 DB Snatch (22.5/15)
10 TTB
Posted on 15th November 2017 by Chris Cummins
Hang Squat Cleans
A) Movement Breakdown
B) Every 90s x 5 Sets
3 Hang Squat Cleans
Build weight each set, aim for the last set to be the heaviest 3 you could manage.
AMRAP 9
2,4,6,8,10 etc…
Hang Sq Clean (60/40)
Over Bar Burpee
Box Jumps
Posted on 14th November 2017 by Chris Cummins
Pendlay Row
5 x 6
-Strict 2s Pause at top
-Build weight over the sets
For Time
50 Double Unders
40 Air Squats
30 Burpees
50m Lunge Walk
30 Burpees
40 Air Squats
50 Double Unders
-15 Min Cap
Posted on 13th November 2017 by Chris Cummins
Ring Dips
– Perform 5 ME Sets of Ring Dips
– Pick an appropriate scale for a rep range between 5 – 15 Reps per set
– Scales – Box Dips/Ring Dips feet on floor > Jumping Ring Dips > Banded Ring Dips > Ring Dips
For Time in 2’s
21-15-9
Thrusters (42.5/30)
Calorie Row
– Both partners to complete all reps of both exercises, only 1 working at a time. Partner A completes 21 thrusters, then Partner B completes 21 thrusters, then Partner A completes 21 Calories, then Partner B completes 21 Cals, then A does 15 thrusters, etc etc..
Posted on 12th November 2017 by Chris Cummins
Barbell Reverse Lunges
5 x 8/leg (Alternate legs)
-Build weight until you find a weight that feels HEAVY but doable with good positioning and control.
AMRAP 12
20 KB Swings (24/20)
15 Pull Ups
20 Single DB STOH (10/side – 20/12.5kg)
Posted on 9th November 2017 by Chris Cummins
Power Snatch
A) Movement breakdown
B) In 15 Minutes build to a heavy 2 (Touch and go). When you max out in the complex carry on to a heavy single.
‘Randy’
For Time
75 Power Snatches (35/25)
-12 Min Cap
Posted on 8th November 2017 by Chris Cummins
Single DB Shoulder Press in a half kneel
4 x 8/side
-Build weight each set
AMRAP 12
15 KB Swings
12 STOH (50/35)
9 Toes To Bar
Posted on 7th November 2017 by Chris Cummins
AMRAP 15 in 2’s
Max Distance Row
-Resting partner must have 2 x KB’s in a front rack hold. (20/16’s)
Rest 5 Minutes
AMRAP 10 in 2’s
10 Synchro Down Ups
10 Alternate Box Jumps (24/20)
Posted on 6th November 2017 by Chris Cummins
Tempo Back Squats
5 x 5
-3 Second Eccentric
-2 Second Pause
-Build weight each set
For Time (15 Min Cap)
20 Wall Balls
30 Jumping Lunges
20 Wall Balls
30 HR Push Ups
20 Wall Balls
30 Sit Ups
20 Wall Balls
30 Burpees