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Posted on 13th December 2017 by Chris Cummins
Split Jerks
A) Movement breakdown
B) Build to a heavy set of 2, making sure that you are able to re rack the weight between reps.
3 RFT
21 Back Squats (60/40 kg – Bar to be taken from the ground)
15 Over Bar Burpees
9 CTB Pull Ups
Posted on 12th December 2017 by Chris Cummins
Deadlift Waves
3,2,1,3,2,1
-Build weight so that the 2 is heavier than the 3, and the 1 is heavier than the 2. Then drop back but increase the weight so that the second wave is heavier than the first with the aim for the final set to be a heavy single
AMRAP 12
20 Single KB FR Lunge Right arm
50m Single KB FR Carry Right arm
20 Single KB FR Lunges Left arm
50m Single KB FR Carry Left arm
Posted on 11th December 2017 by Chris Cummins
EMOM 40
A) 250/200m Row
B) 10 Burpees
C) 15 Wall Balls
D) Rest
Posted on 10th December 2017 by Chris Cummins
KB Bulgarian Split Squat (RFESS)
4 x 8 Each Leg
-Building weight each set to a heavy 8
-2 x KB’s in FR Position
AMRAP 4
Down Ups
-Rest 2
AMRAP 3
Air Squats
-Rest 1
AMRAP 2
Double Unders
Posted on 7th December 2017 by Chris Cummins
20 mins – Steady pace
5 Wall Walks
50m KB Suitcase Carry/side
20 Alt Arm V Ups
21-15-9
DB Snatch Each Side (22.5/15)
Sit Ups
Lunges Each Side (22.5/15 held with both hands under the chin)
Posted on 6th December 2017 by Chris Cummins
Z Press
4 x 6
-Build weight
1 Minute Max Cal Row
1 Minute Rest
1 Minute Max Double Unders
1 Minute Rest
x 4 Rounds
Score is total cal x total DU. (if doing single unders, first divide by 3 then x cals).
Posted on 5th December 2017 by Chris Cummins
Hang Power Snatch
A) Movement breakdown
B) 5 x 3 Hang P Snatch
-Build weight each set
AMRAP 7
3 Hang P Snatch (42.5/30)
6 HRPU
9 Air Squats
Posted on 4th December 2017 by Chris Cummins
Single Leg DB Deadlifts
4 x 8/side
-Build weight
In 2’s
4 Rounds
500m Row
15 Box Jump Overs (30/24)
15 Wall Balls
-Alternate exercises. (A does the row, B does the BJO, A does the WB… carry on in this fashion until all 4 rounds are complete).
Posted on 3rd December 2017 by Chris Cummins
Pull Ups
-Spend 10-15 working on pull ups.
-Strict or kipping, whichever you’d prefer to practice.
-Perform at least 5 working sets.
AMRAP 14
6 Thrusters (42.5/30)
6 Burpees
6 KB Swings (32/24)