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Posted on 31st January 2018 by Chris Cummins
AMRAP 7
3 Pull Ups
6 Push Press (42.5/30)
9 Front Squats (42.5/30)
Rest 3
AMRAP 7
12 Jumping Lunges
15 Burpees
18 KB Swings (24/20)
Rest 3
AMRAP 7
21 Push ups
24 Air Squats
27 Double Unders
Posted on 30th January 2018 by Chris Cummins
Push Jerk
A) Movement breakdown
B) 5 x 5
-Build weight each set
AMRAP 8
15 KB Swings (24/20)
50 Double Unders
Posted on 29th January 2018 by Chris Cummins
Hang Power Clean
A) Movement breakdown
B) To 3RM
21-15-9
Hang Power Cleans (60/40)
Over bar burpees
-10 min cap
Posted on 28th January 2018 by Chris Cummins
Superset x 4
8 RDLs
50m Lunge Walk
-Rest 2:00
3 RFT
15 Thrusters (42.5/30)
12 Box Jumps (24/20)
9 Pull Ups
6 Over Bar Burpees
-15 Min Cap
Posted on 26th January 2018 by Chris Cummins
Posted on 25th January 2018 by Chris Cummins
Toes To Bar
A) Progressions
B) Perform 3-4 submaximal sets working on efficieny and positioning.
AMRAP 12
7 Front Squats (60/40)
7 Over Bar Burpees
7 TTB
Posted on 24th January 2018 by Chris Cummins
Push Press
A) To 6RM
B) 3 x 6 @ 10-15kg less than A
4 RFT
25 Wallballs
25 Sit Ups
Posted on 23rd January 2018 by Chris Cummins
Two Parts
A) Establish a max UB set of double unders OR spend 5 – 10 minutes practicing.
B) Perform 3-5 Sets of 5 Ball Slams with 1:00 Rest between sets.
Alternate sets of 2 mins for 20 mins.
A) Row for 2 mins
B) 2 Mins to complete 15 burpees
-Keep alternating stations every 2 minutes for 20 minutes (5 sets of each station)
-Burpee stations is active rest, the effort is the Row.
-Record distance covered after 20 mins. Set 20 mins on main clock not on the rower.
Posted on 22nd January 2018 by Chris Cummins
3 Sets
20 Sit Ups
20 Hollow Rocks
Max Effort Plank (20/15kg plate)
-Move straight from movement to movement, then rest 2:00 after the plank before beginning the next round.
13.2
AMRAP 10
5 STOH
10 Deadlifts
15 Box Jumps
-52kg/35kg
Posted on 21st January 2018 by Chris Cummins
Box Squat
4 x 8
-Same weight all sets
‘18.0’
21-15-9
DB Snatch (22.5/15)
Burpees over DB