";var wpa_add_test="no";
Posted on 29th December 2017 by Chris Cummins
Barbara
5 Rounds (Resting 3 minutes between each round)
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
-Include rest periods in total time
Posted on 28th December 2017 by Chris Cummins
For Time
21 Back Squats
21 Over Bar Burpees
15 Front Squats
15 Over Bar Burpees
9 Thrusters
9 Over Bar Burpees
8 Minutes Rest
9 Over Bar Burpees
9 Thrusters
15 Over Bar Burpees
15 Front Squats
21 Over Bar Burpees
21 Back Squats
-50/35kg
-Include 8 Minute rest period in final time
Posted on 27th December 2017 by Chris Cummins
Overhead Squat Tekkers
Josh
21 OHS (42.5/30)
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups
Posted on 26th December 2017 by Chris Cummins
Power Clean Tekkers
Wittman
7 Rounds For Time
15 KB Swings (24/16)
15 Power Cleans (42.5/30)
15 Box Jumps (24/20)
Posted on 21st December 2017 by Chris Cummins
4 x 20 DB Push Press
-5s pause overhead after rep 5/10/15 and 20.
In 2’s (Alternate Full Rounds)
5 Synchro Down Ups
10 Alternate DB Snatch
50ft Single DB OH Lunge
10 Alternate DB Snatch
22.5/15kg
Posted on 20th December 2017 by Chris Cummins
Tempo Back Squats
5 x 3
-3 Second Eccentric
-1 Second Pause
-Build weight each set
2 Min Max Cal Row
Rest 1
2 Min Max Burpees
Rest 1
2 Min Max Jumping Lunges
Rest 1
2 Min Max Wall Balls
Rest 1
2 Min Max Double Unders
-Scored Separately
Posted on 19th December 2017 by Chris Cummins
Handstand Push Ups
Spend 10-15 Minutes working HSPU progressions.
If comfortable with HSPU perform 5 ME Sets
For Time
40 Box Jump Overs (24/20)
20 KB Swings (32/24)
30 Box Jump Overs
15 KB Swings
20 Box Jump Overs
10 KB Swings
10 Box Jump Overs
5 KB Swings
Posted on 18th December 2017 by Chris Cummins
Single Leg DL (Barbell)
4 x 8/side
-Build weight each set
AMRAP 15 in 2’s
1000m Row (Split 500m/500m)
30 Over Bar Burpees (Split 15/15)
30 Pull Ups (Split 15/15)
Posted on 17th December 2017 by Chris Cummins
4 Rounds
45s Double KB FR Hold
20 MB Sit Ups
45s Hollow Hold
20 Tuck Ups
Karen
For Time
150 Wall balls (9/6)
Posted on 14th December 2017 by Chris Cummins
Superset x 3
Tall Kneeling DB Arnold Press x 8
Single Arm Ring Row x 8
-Rest 2 mins between sets
-Aim to build weight/increase difficulty each set.
Death By Thrusters (50/35)
-An ascending EMOM of thrusters, starting with 1 in the first minute, 2 in the second, 3 in the third and so on. -Workout is over when you cannot complete the required amount unbroken.